Fitness news you can use Diabetes Expo Free blood-glucose, cholesterol, blood-pressure and foot screenings will be offered at Saturday's Diabetes Expo at the Stadium Exhibition Center. Included will be seminars, advice from diabetes educators and more than 75 booths focusing on health, diet, fitness, medications, and products and services for the diabetic consumer and family members. Hours: 9 a.m. to 4 p.m. Admission: $5; seniors 60 and over, $4; under 18, free. Information: 888-DIABETES or www.diabetes.org. Lab test ConsumerLab.com found that 24 of 26 nutrition powders and drinks met their label claims for carbohydrates, fats and proteins. Two powders failed because they contained the herbal ingredient stevia, which the FDA has not approved for food use in the U.S. "The drinks and powders tend to contain about half the amount of carbohydrate and fat as nutrition bars and generally twice the amount of protein per serving," said president Tod Cooperman, M.D. "People using some of these powders and drinks as their primary source of nutrition should make sure that they are getting enough fat and carbohydrate from other foods." General findings and examples of approved products are available at www.consumerlab.com; access to the full list is limited to subscribers. Real survivor fitness Team Survivor Northwest offers free indoor training, fitness walks, bicycling, dragon-boat racing, yoga, aquatics, hiking and climbing for women in all stages of cancer treatment and recovery. For information call 206-732-8350 or go to www.teamsurvivornw.org.

• "First, toss your scale out the window — it simply does not give you enough information," Edison says. She recommends investing in a body-composition test or even using an old pair of jeans that used to fit the way you like as a baseline from which to start. If you must use a scale, do so only once a month, at the same time of day (and month).

• Other details you provided about your diet indicate you're eating small meals every three to four hours, which is good, but Edison says you're missing an entire food group: fat. "Eating some fat can be a helpful companion to weight loss. Fat provides the body with a significant energy source, and also helps us to feel satisfied. By adding a little 'healthy' fat — unsaturated fats such as peanut butter, olives, avocados and fish — you will feel full longer and avoid the 'crash' we feel when our blood sugar plummets from eating only carbohydrate. Try adding 5 grams of fat to each of your snack-type meals."

• It's important to eat enough calories to keep your metabolism stimulated. "For most women, that number ranges from 1,500 to 2,000 calories per day, for moderate weight loss."

• There's no escaping genetics. "We can wish day and night for skinny thighs but some of us just will not have them. My advice: Create an exercise program you enjoy, which combines strength training three times per week, using a variety of exercises, and aerobic training that is challenging, varied and makes you feel good. Building muscle will increase your metabolism, which, in the long run, will allow you to burn more fat while you exercise and even while you rest."

• With the help of a registered dietitian or certified personal trainer, select a body-fat percentage that is reasonable for your shape, and use that number, rather than weight, as your goal.

"Stay focused," says Edison, "and all your efforts will pay off!"

Peanut alternatives

Q. "The Peanut Butter Diet" book you wrote about sounds interesting, and I am not averse nor allergic to peanuts and peanut butter. But I like other nuts more, and have recently become especially fond of the freshly ground almond butter available at PCC. Can substitutions be made?
— L.P.

A. Yes. In its "monounsaturated fats" food group, Holly McCord's book lists these serving sizes and options: 1/2 teaspoon peanut butter, 1 1/2 teaspoons tree-nut butters such as almond or cashew; 1 teaspoon olive, canola or peanut oil; 1/2 teaspoon avocado, 1 tablespoon peanuts, 1 tablespoon tree nuts such as macadamias or pecans. Its menu plan for women (1,500 calories per day) calls for 13 servings of monounsaturated fats per day; for men (2,200 calories), 17 servings.

Learning 'N Sync's moves

Q. I am looking for the name of a dance/exercise video by the choreographer of Michael Jackson's song "Billie Jean" (from his "Thriller" video).
— J.K.

A. Michael Peters, choreographer for "Thriller," died in 1994; I haven't found any reference to an exercise video that he made.

I have seen a video advertised on TV by Darrin Henson, who choreographed 'N Sync's "Bye Bye Bye," Britney Spears' "Crazy" and Christina Aguilera's "Genie in a Bottle." The 55-minute "Darrin's Dance Grooves" video or DVD is $19.99; 800-831-8448; www.musicspacekids.com.

Molly Martin is assistant editor of Pacific Northwest magazine. She can be reached at 206-464-8243, mmartin@seattletimes.com or P.O. Box 70, Seattle, WA 98111.

More On Fitness columns