I'm writing to you from Jamaica, where I've been enjoying a week at several beautiful Sandals resorts. The sun is bright, the waves are warm, the healthy food is plentiful and the endless amount of free athletic activities mean I'm sure to leave this place at least a pound or more lighter than when I arrived. Am I trying to lose weight? No! Is it likely to happen, though? Probably!

Sandals is a chain of "couples only" resorts located in posh spots around the Caribbean. They're all inclusive too, which basically means you get to eat, drink and play as much as you want without shelling out extra dough. This all-inclusive thing removes lots of vacation-related stress, I assure you.

Most folks believe gaining at least five to 10 pounds per week of vacation is a rule, and my job is to convince you that it's not. Not if you come to a place like Sandals, anyway. As readers of this site, I know you're health conscious and eager to pursue and maintain your fitness levels wherever you go. Sandals allows you to do that.

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Eating at home is undeniably more economical and is also a better way to control the health quality of your meal. But, if you're like me, you enjoy going out to eat once in a while. During these penny-pinching times, does eating out need to be cut from your budget entirely? Not at all. Just follow these healthful tips for eating out on a budget:

• Order water. Forget about ordering wine, or soda, or fancy bottled waters. Just stick to plain old tap water. It's free in cost and calories.
• Skip the specials. When your server announces the day's specials, just disregard them. They're usually more expensive and, when it's not on the menu, you may not pay as much attention to how it's prepared -- you don't want to be surprised by high-calorie sauces or other unhealthful additions you weren't expecting.
• Ask about extras. Make sure you get what you paid for and order whatever healthful sides come with your meal. Remember, even if the only sides listed are high in calories, you can scour the menu for lighter options; most restaurants are happy to substitute sides.
  
• Doggie bag it. Be sure to bring home leftovers for tomorrow's lunch.
• Skip dessert. You don't need the extra calories or the extra cost. If you must indulge, consider splitting a dessert with someone else.

Even in these difficult economic times, do remember to tip your server appropriately -- they need to make a living, too. Do you have any other tips for eating out on a budget?

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Healthy fast food? Could there really be such a thing? A West Hollywood restaurant in California called O!burger seems to think so, and they're not talking cold sub sandwiches either. Burgers, fries, and shakes make up a good part of their menu, along with veggie burgers, yogurt smoothies, and salads.

Their main claim to fame (and health) is that they're 100% organic and striving to be eco-friendly in every way they can. They do have a healthy sounding veggie burger made of spinach and corn, but no mention of fat grams or calories. Is being organic enough to make such a broad claim like "healthy?" Unfortunately I don't live in the area and can't go try it for myself but if you do then give it a shot and let us know what you think!

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According to the Center for Science in the Public Interest (CSPI), if you live in Austin TX or Boston MA you might want to think twice before going out to eat.

CSPI has ranked 20 US cities from best to worst using criteria from the city's food inspectors. The ranking considers "how often city inspectors found five major health hazards and five less critical concerns in 30 high-end, medium-range, and fast-food eateries in each city." Hand washing, maintaining food at a proper temperature, and improper cooking are some of the major health hazards. Minor infractions include poor employee cleanliness and hygiene, rodent and/or insect infestation, presence of sick restaurant workers, and contact of bare hands with food.

The CSPI encourages cities to adopt a restaurant grading program similar to a program in LA County where restaurants have to post what health inspection grade they received -- A, B, or C. (Lower grades would result in temporary or permanent closure).

Keep reading to see the CSPI's "Dirty Dining" list from worst to best.

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Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly, our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

Mmmmmm. Just the mention of Chef Jens Dahlmanns's name puts my mind in ecstasy. His is the name of the man who created what I'd choose as my 'last meal.' He's the premier Chef of Disney's signature restaurant The California Grill, who also oversees a staff of award-winning chefs atop Disney's Contemporary Resort. Chef Jens was classically trained in European kitchens and worked for Le Cirque 2000 in New York City and Cafe 'L Europe in Palm Beach, Florida, before joining Disney in April 2004.

We first spoke on the phone a week before I was to dine at his spectacular grill. From a fitness trainer standpoint, he gave all of the 'right answers.' Not that he was contrived, but his stance on cooking is what I would wish to hear. If you've read my features before, you'll know that I preach the importance of lean fresh foods. Read on to see how dead-on Chef Jens is to that style of eating. From a regular gal's point of view, it was just really exciting and fun to hear Chef Jens talk about food. He described white asparagus the same way most men would describe a beautiful woman. I could imagine what each item tasted like as he described them.

My experience at The California Grill was almost indescribable. Chef Jens and his staff were pampering to say the least. He greeted me with a sample of the white asparagus he gushed about, and I knew I was in for something special. The combinations of flavors and textures were to die for! I relished every bite and cleaned each and every plate that landed in front of me (highly unusual for me). The man knows how to make fresh food taste divine. The advice he gave in this interview is exactly what I, as your online Fitzness Trainer, want you to follow. Chef Jens just knows far better than I, how to make all of the healthy stuff taste heavenly.

Fitz: How much does "healthy" influence the foods you create for your menus?

Chef Jens: Healthy actually has a lot to do with our menu. First of all, Disney has set an initiative for enhancing our menus in a healthy way, so across all of the Disney parks and restaurants you'll find better choices. On my part, I'm always driven by what's fresh in the market. We create meals based on the season. At the California Grill, our menu changes according to what foods are in season. Fresh food equals leaner and "cleaner" food. I never use processed ingredients.

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Our family is saving on gas costs by driving less. There are the unavoidable excursions -- trips to school, work, the grocery store -- but when we can manage it, we stay home. We just can't afford to drive all over town. I know you can relate.

I must say the best slim-down we've made on the driving front has been cutting down on eating out. Once an almost twice-weekly habit, we rarely dine out anymore. It all started when we realized the following:

• The four of us can never agree on a place to eat.

• Two kids with short attention spans rarely make for a relaxing restaurant experience.

• Our seven-year-old who begs to eat out typically complains of a belly ache once his tummy is full.
  

• We hardly ever exit a restaurant without spending $50 on food and drinks.

• Eating out can be a terribly unhealthy endeavor and we aren't even sure opting for the healthiest fare guarantees a nutritious meal.
  

The editors at Texas Monthly magazine wanted to know what Texas dining will look like in the next few years, so they asked the leading chefs, restaurateurs, and cookbook authors in the state. Here's a little about what they learned, which you might take the liberty of applying to your own state.

• Are carbs coming back? 89% say they are; 11 % say they are not.

• Is beef on the wane? 9% say it is; 91 % say it is not.

• By 2010, will every dish in the majority of restaurants contain at least one genetically modified ingredient? 57% say they already do; 43% say "no" because people are becoming increasingly aware of what's in their food.

• True of False: By 2015, 90% of our meals will be eaten in chain restaurants. 24% say true; 76% say false.

For more on what these trendy food folks have to say about the state of dining, here's the article.

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Americans eat out on average four to five times per week, says a survey conducted in 2000. Once a special treat, going out to eat is now routine, which makes it more important than ever that we're careful about what we consume. Keep these guidelines in mind when enjoying your favorite cuisines.

Italian

• Don't go overboard on portions that come with the names pesto, creamy tomato, alfredo, carbonera, pancetta, sausage, pepperoni, parmigiana, stuffed, or frito -- this means fried.
• Cut down on your servings of pasta dishes stuffed with cheese, like manicotti and lasagna. Instead choose noodles with a sprinkling of cheese.
  

Chinese

• Watch out for sauces. They are generally low in fat but high in sodium or sugar. Examples are: Black bean, hoisin, oyster, plum, and sweet and sour.
• Steer away from the words fried, crispy, or golden brown. It means the food has been battered and fried. Think egg rolls, egg foo young, spring rolls, pot stickers, won tons, and sesame noodles and you'll know what I mean.
• Beware of MSG (monosodium glutamate), a flavor enhancer that may come with sensitivity issues. Ask for your food to be prepared without this additive.
  

Japanese

• Minimize your sodium intake by passing on some of these: Miso, soy sauce, and teriaki. Try balancing these items with a lot of fruits, veggies, and water.
• Be mindful of the amount of cream cheese, avocado, and fried foods that are packed into your sushi rolls.
  

Mexican

• Choose your sides wisely. Most Mexican meals automatically come with chips, beans, rice, and tortillas. Forgo some and pick only what you really love.
• Order a side salad instead of either rice or beans for added nutrition and fiber.
• Take black or pinto beans over the refried variety -- these are higher in fat and some restaurants still use lard when preparing them.
• Use salsa and pico de gallo -- they are loaded with nutrients -- to add flavor without adding fat.
  

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Eating alone may sometimes make you feel a bit lonely, but it may also save you some from added pounds over time.

According to a Georgia State University study, people dining with other people consume 44 percent more food than when they eat alone, chiefly because they spend more time at the table. A related study, published in the journal Appetite, revealed that women tend to mirror the eating patterns of their same-sex dining friends.

There have been a number of studies that link a person's weight to that of their friends and family. The two mentioned above are among the first that I've seen that directly examine how and why this happens.

Next time you dine out, consider this: Subliminal cues at restaurants can cause you to eat more than you normally would. So next time you find yourself tucked away in a cozy little eating establishment, here's what you should do.

• Sit at a table, not a booth. Booths promote privacy, comfort, and the desire to stay and eat longer. If you simply must opt for the booth, go for it -- just don't eat too much -- but if you're OK with a table, this is your safest bet.

• Go olive oil, not butter. When the bread arrives, ditch the accompanying butter -- it will cause you to eat 29 percent more -- and try olive oil instead.

• Ignore the table tents. You know, with the pictures of delectable desserts and calorie-packed specials. It's a fact: When you see food, you want to eat it. So turn those photos around and ask the server to skip the dessert tray.

• Just say NO. When your server asks, "Can I start you off with a drink?" or "What kind of appetizer would you like?" just say NO. Try "No thanks" or "I'll start with my entrée" and then move on.

• Go small. Most restaurants serve heaping portions but that doesn't mean you need to eat every bite. Visualize the smaller portions you eat at home and eat just that amount.

• Embrace the mess. Studies show people are less likely to eat more when their tables are cluttered with dishes -- it's easier to see what you've already eaten this way. When plates are cleared, people tend to eat 27 percent more. So don't complain if your server doesn't come around to tidy up your table. It just might save you a few calories.

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It's the holidays: time spent with family, friends, and... food! As suggested by this article entitled "6 Reasons to Slow Down while Eating," cooks can see their delicious creations devoured in a fraction of the time it actually took to create them.

But if you click through, you'll learn half a dozen benefits you can get from changing the pace. After all, it's not a race, so savor it! Leading the pack is #1: Slowing down can prevent overeating. It has been proven that your brain needs a bit of time before it can tell the rest of your body it's full after eating. If people would take it slower, they could realize they're full before they overeat.

Easier digestion is another benefit. The whole process begins with the mouth, so if someone is rushing through a meal and only half-chewing their food, that makes it harder on the rest of the body. And of course gastroesophageal reflux can be a result of eating too quickly as well. That's heartburn for everyone else, but those of you familiar with it are probably already aware of how important slow meals can be. Check out the other reasons here!

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Although it is possible to be perfectly healthy and still eat out all the time, it's not an easy thing to do. Studies have found a strong connection between people who eat healthier diets and people who eat at home the majority of the time. As a society we've really gotten away from the regular "from scratch" home cooked meal -- sadly they've become a complete luxury in many cases! But eating at home can help you avoid many of the temptations of dining out (I can't even count how many times I've gone out swearing to have soup and salad and ended up with a burger and fries instead!) and can save you money too.

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Eating out can be a dangerous proposition for those trying to maintain healthy eating habits. It's just so hard to tell how restaurant chefs prepare their menu items. Ordering a piece of fish may seem like a safe choice but what if it's been doused in butter, cooked in oil, and sprinkled with salt? Not so healthy anymore, right? Right.

Before heading out for your next out-to-eat experience, find out just what's in store by giving this tool at try. I just gave it whirl by typing in my city, state, and zip code and a desired price range. Up popped three dining locations with links to nutritional information for various dishes. Not everything I found met my healthy criteria, but that's the point -- to determine what's good and what's not so good for us.

This online option -- healthydiningfinder.com -- does operate according to some nutritional criteria. Everything you find when you visit must fit these guidelines:

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I'm sure that being diagnosed with diabetes would be tough to deal with both emotionally and physically, and one of the hardest aspects must be the many lifestyle changes that those with the disease must undergo to get healthy again. For example, I'm a big fan of food and I love going out for dinner at a great restaurant. I think that if I were diagnosed with diabetes, giving up sumptuous meals at local eateries would be pretty tough to deal with.

The good news is, that according to this, all of you fellow foodies out there who are trying to overhaul your diet because of a diabetes diagnosis don't have to give up tasty meals out at restaurants. As the piece point out, not only can you still eat out, your lunch or dinner doesn't have to be boring.

However, it will take some advanced planning. It's important to know what exactly you can eat, how the food will be prepared and how much of it you can safely consume. Diabetic diners will also need to remember to eat at the right time in order to stay balanced. While it will take a bit of time, preparation and research ahead of time, dining in restaurants doesn't have to be a thing of the past. If you'd like more in depth information, please view the entire article here.

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