Dining out….a favorite American past-time. Research, however, has shown that the more we dine out, the more likely we are to get accustomed to larger portions—and to potentially larger waistlines.

So is it possible to dine out and have your cake too? According to a new report by the Nutrition Action Healthletter, the answer might be a resounding “no,” especially if you dine at some of the casual, “slow-food” restaurant chains out there, with their hyper-caloric entrees, appetizers, and desserts.

One meal highlighted by the NAH report, for example, was The Cheesecake Factory’s “Fried Macaroni and Cheese,” which weighs in at a monstrous 1,570 calories and 69 grams of saturated fat. (The kind that clogs your arteries and can leave you at higher risk for a heart attack for up to 4 hours after a meal.) Consider these factoids:

• Many health experts recommend we eat no more fat in a single day than the equivalent of 3 pats of butter.
• A pat of butter has 5 grams of fat, so “Fried Macaroni and Cheese” contains the equivalent of about 14 pats of butter. Oops!

And the amount of sodium (as table salt) in some restaurant meals is sky-high as well. Chili’s “Big Mouth Bites”-also cited in the NAH article-boasts (if that’s the word) 2,350 calories, 38 grams of fat (7 ½ pats of butter)-and 3,940 mgs of sodium. Excuse me? That’s about twice the amount of sodium recommended for most adult Americans, over the course of a day. How many salt-sensitive people-some of whom have high blood pressure and don’t know it-are innocently gorging on these indoor salt licks?

Okay, so the news about restaurant chains isn’t so good, but there are healthier options out there that will still allow you to go out once in awhile and socialize. Here’s a sampling of entrées from some of the big restaurant chains. I’ve included one “no-no” from each establishment’s menu to help you spot the “heart-attacks-on-a-plate.”

• Applebee’s®.

  The bad news: You order the “Grilled Steak Caesar Salad with toast,” thinking you’re eating light…after all, it’s a salad, right? But guess what? If you eat the whole thing, you’ll have wolfed down 1,296 calories, 83 grams of fat (16½ pats of you-know-what), and 2,200 mgs of sodium. Uh oh.

  The good news: Applebee’s offers a Weight Watcher’s® Menu for health- and weight-conscious diners, and it includes “Garlic Herb Chicken” for 370 calories, 6 grams of fat, and 7 grams of fiber.

  Applebee’s even has a dessert, “Chocolate Raspberry Layer Cake,” that’s only 230 calories and 3 grams of fat. Pass around 1 slice of this cake and you’ll be cutting calories even further. Although their “Onion Soup au Gratin” (150 calories) has fewer calories than does regular onion soup, the 8 grams of fat in there might cause a problem if your entrée was also high in fat.

• Cheesecake Factory®.

  The bad news: You ordered their “Stuffed Chicken Tortillas,” thinking it a fairly good nutritional choice. Wrong. You just put away 1,097 calories, 43 grams of fat (8 ½ pats) and a whopping 2,647 mgs of sodium (the equivalent of more than a full teaspoon of salt)….thirsty, by any chance?

  The good news: I was surprised to find a new menu item at the Cheesecake Factory called “Weight Management Grilled Chicken^TM,” which was accompanied by arugula salad (my favorite!), steamed white rice, and asparagus. Per the online listing, this meal contained “less than 590 calories.” The new “White Chicken Chili” also looks promising, although the nutrition information wasn’t available when I looked. Their “Shrimp and Chicken Gumbo” could be healthy if you ask that the cream be left out of the Cajun-style broth.

• Chili’s®.

  The bad news: Chili’s online info lists its appetizers under the heading “Start It Off Right,” but you surely won’t be doing that if you order their “Onion String & Crispy Jalapeno Stack.” This before-meal snack is lugging along 2,130 calories, 213 grams of fat (I kid you not–42 ½ pats of butter!), and 1,320 mgs of sodium. (You know how some menus put a little heart symbol next to the heart-healthy meals? “Onion String & Crispy Jalapeno Stack” could just about be awarded tiny skull and crossbones.)

  The good news: Chili’s “Guiltless Grill” offers many healthy options too, such as the “Guiltless Grilled Salmon” at 480 calories, 14 grams of fat (with most of the calories and fat coming from those pleasant omega-3-fatty acids), and a good amount of fiber (10 grams). Another item I was curious about is the “Black Bean Burger”: Although its 650 calories seem fairly steep, it does contain a respectably low 12 grams of fat (only 2 of them saturated) and a generous 26 grams of fiber.

• T.G.I. Friday’s®.

  The bad news: No matter how good Friday’s “Pecan-Crusted Chicken Salad” sounds to you, don’t do it. It’s hiding 750 calories and 10 pats of butter.

  The good news: With its “Right Portion, Right Price” menu offerings, Friday’s became the first casual, sit-down dining chain in the U.S. to offer smaller portions at lower prices all through the day. Among the entrees are “Asian-Glazed Chicken with Field Greens,” and “Cedar-Seared Salmon on Field Greens.” Two other meals, the “Dragonfire Chicken” and “Shrimp Key West,” are included in their “Better for You” section, which lists only those meals that contain no more than 500 calories and 10 grams of fat per serving. This saves you money as well.

• Outback Steakhouse®.

  The bad news: Order Outback’s “Aussie-tizers Kookaburra Wings with Sauce” and you just served yourself 1,160 calories and 75 grams of fat (15 pats).

  The good news: I was pleasantly surprised to learn that this restaurant now has “Healthy Weight Loss,” “Heart-Healthy Diet,” and “High-Protein Low-Carbohydrate” choices. On the “Healthy Weight Loss” link, they offer options for making their traditional items healthier (e.g., ordering their “Grilled Shrimp on the Barbie” without butter, or the “Shrimp and Veggie Griller” without butter or glaze during preparation.

  I feel these guidelines of Outback Steakhouse not only help diners cut calories and fat, but also provide information regarding the food’s preparation. And perhaps most important, diners will most likely feel less intimidated to ask their server for these modifications since they’re listed on the Web site.

• Ruby Tuesdays®.

  The bad news: You just ordered “Ruby Minis,” thinking, What harm could 2 miniburgers with fries possibly do? The answer: an injurious 1,122 calories and about 14 pats is what.

  The good news: I found a menu option online called “Smart Eating Choices,” which looks to include some healthy options, such as “White Bean Chicken Chili” (228 calories, 8 grams of fat, 5 grams of fiber) and “Grilled Chicken” at 295 calories and only 6 grams of fat. Other choices, however, were a bit higher in fat than I expected, such as the “Chicken Bella” (626 calories and 7 pats), “New Orleans Seafood” (31 grams of fat), and “Grilled Chicken Salad” (30 grams of fat). However, even these last options are most likely much lower in fat and calories than some of the traditional items on the menu, so overall they may be fairly good choices, in moderation.

I’m sure there are many more restaurants out there with healthier options, so I’d love to hear from you if you’d like to share what you’ve found out. I hope I’ve given you some tasty and healthy options so you can have your cake and eat it to!

The compromise offered by Sen. Kent Conrad, D-N.D., would create health care cooperatives owned by groups of residents and small businesses, similar to how electric or other cooperatives operate. They’d be nonprofit, and without the government involvement that troubles Republicans and business groups about the public plan options.

The chairman of the Senate Finance Committee, Sen. Max Baucus of Montana, said Wednesday the idea could be key to a bipartisan health bill. Baucus raised it in a meeting with President Barack Obama, saying later that Obama showed interest. Baucus’ Republican counterpart, Sen. Chuck Grassley of Iowa, also said the concept had potential.

“It’s a way to bridge the gap,” Baucus told reporters.

That’s significant because the dispute over the public plan has been a major obstacle to bipartisan consensus on Obama’s goal of reshaping the nation’s health care system to bring down costs and extend coverage to 50 million uninsured Americans.

Although the Democrats who run Congress might be able to pass health care legislation with little or no Republican backing, Baucus and others say a single-party measure would enjoy less public support and would be less sustainable over time.

Many Democrats, including Obama, strongly favor a new public insurance plan that would, for the first time, offer government-sponsored health care to Americans not eligible for Medicare, Medicaid or other programs. Democrats say this would keep costs down for consumers.

Most Republicans and business groups are just as ardently opposed, saying that private insurers would end up going out of business, unable to compete with a government plan that didn’t have to make a profit.

Conrad’s plan attempts to satisfy both sides. Profit-making insurance companies wouldn’t run the show, but there also wouldn’t be the federal government backing that Republicans fear would eliminate fair competition with private companies. The co-ops could get federal seed money, Conrad said, but that would be the end of federal involvement. The co-ops would negotiate directly with medical providers.

“I’m doing all I can to get a good bipartisan solution, and right now the so-called public option is being transformed into a private alternative to put pressure on insurance companies, hold their feet to the fire, help them keep costs down,” Baucus said. “It may not work. If it doesn’t we’ve got to find something else but right now it looks like it has a decent chance of working.”

Senators stressed many questions remained unanswered because the idea has just surfaced.

“It’s got possibilities,” Grassley said. “There were lots of questions raised about it — not outright objections in our caucus, but a lot of questions.”

MONDAY, June 8 (HealthDay News) — People who get too little sleep are at risk for obesity, and for blacks the risk is greater than for whites, New York researchers have found.

Studying the connection between short sleep duration and obesity, researchers analyzed national data from 29,818 adults aged 18 to 85. The study found that 52 percent of blacks and 38 percent of whites were obese (body-mass index of 30 or higher). Rates of short sleep duration (five hours or less per night) were 12 percent for blacks and 8 percent for whites.

The adjusted obesity/short sleep duration odds ratio was 1.78 for blacks and 1.43 for whites, which shows that blacks have a 35 percent greater risk of obesity associated with short sleep duration, the researchers said.

“Compared to white Americans, black Americans had a greater prevalence of short sleep and a greater prevalence of obesity. Both black and white Americans who were obese tended to have short sleep duration,” study author Girardin Jean-Louis, an associate professor at the State University of New York Downstate Medical Center at the Brooklyn Health Disparities Research Center, said in a news release.

The findings suggest that short sleep time may be a contributor to the obesity crisis in the United States, Jean-Louis said. Previous research has found that people who sleep for less than seven hours a night are at increased risk for obesity.

The study was to be presented Monday at the Associated Professional Sleep Societies annual meeting, in Chicago.

With the decade winding to a close, Americans have grown increasingly reluctant to gas up their moving vans. Last year, the Census Bureau’s national mover rate–which represents the percentage of Americans 1 year and older who moved within the past year–hit its lowest level since 1948, when the bureau began tracking the data. And who can blame us? In the face of a terrifying banking crisis, a historic housing crash, and a grueling recession, relocating to a new city isn’t exactly on the to-do list. But despite the uncertain economy, the nation’s diverse topography presents an enviable menu of great places to find work, retire, or just change your scene.

In selecting our Best Places to Live for 2009, U.S. News took a thrift-conscious approach: We looked for affordable communities that have strong economies and plenty of fun things to do. The cities we selected are as distinct as America itself–ranging from a quaint suburb to a live-music mecca. But whether you prefer hiking through the Rocky Mountains, pulling a fish out of the Atlantic Ocean, or grilling hot dogs at a college football tailgate, here are 10 places that will fill up your daybook without emptying your wallet.

Albuquerque, New Mexico

Along the banks of the Rio Grande, with the Sandia Mountains in the background, is the beautiful city of Albuquerque, N.M. The sunny climate and endless landscape have long drawn writers, poets, and artists to this spot, which includes an unconventional mix of American Indian, Hispanic, and Anglo cultures. But it’s not just freethinkers who drift to this Southwestern city of 511,000. Kirtland Air Force Base, Sandia National Laboratories, and Intel Corp. have helped develop the area into a manufacturing and research hub. They provide a stable anchor for the local economy.

Albuquerque’s clear skies, calm winds, and abundant sunshine present plenty of opportunities to explore its natural splendor. Each October, the Albuquerque International Balloon Fiesta fills the sky with more than 700 colorful hot-air balloons. Fourteen area golf courses are open year-round and allow duffers to tee off against spectacular backdrops of volcanoes and mountain peaks. Meanwhile, Albuquerque’s foothills and network of trails make the area a wonderful destination for biking. Still, “it’s kind of undiscovered at the same time,” says Will McConnell of the Albuquerque Bicycle Center.

Auburn, Alabama

For Southern charm with collegiate vigor, consider Auburn, Ala. This diamond on the eastern Alabama plains has a population of just under 50,000 and is home to Auburn University. On football Saturdays, when die-hard fans arrive in droves to cheer their beloved Tigers, Auburn swells to the state’s fifth-most-populous city. And as Auburn’s largest employer, the university also plays a starring role in the local economy.

With mild winters and hot summers, the city offers no shortage of outdoor recreation opportunities. Find a nice hiking trail in the 696-acre Chewacla State Park before cooling off with an afternoon swim. Take a stroll through the Donald E. Davis Arboretum, located on the Auburn University campus.

Golfers can head to nearby Grand National golf course and wend their way through the state along the beautiful Robert Trent Jones Golf Trail. “Once you have been there, you just want to come back,” says John Cannon, president of SunBelt Golf Corp., which manages the trail.

[See a slideshow of the 10 best places to live.]

Austin, Texas

If you’re a free spirit, music junkie, or barbecue lover–or if you simply have what it takes to “keep Austin weird”–Texas’s state capital is for you. Considered ground zero for live music, this city of 716,000 residents is home to legions of musicians and nearly 200 performance venues. In addition, Austin hosts the always popular South by Southwest festival. Since its inception in 1987, the event has mushroomed from a local gathering to a 1,800-band, 80-stage extravaganza of music, filmmaking, and interactive activities featuring performers from all over the world. Austin is also a high-tech hub, with companies like Dell and IBM, which employ thousands of residents.

The city’s warm climate offers plenty of sunshine, while the open green spaces don’t provide any excuse for staying indoors. Head over to Lions Municipal Golf Course for an inexpensive round. Wander through the 351-acre Zilker Metropolitan Park until you find Barton Springs Pool, a 3-acre water source fed by underground springs that keep its temperature around 68 degrees all year long. To escape the city, head for the nearby Hill Country. “It’s rolling hills cut with lots of little creeks and streams,” says Tom Beach, a sales clerk at Austin Canoe & Kayak. “It makes for a nice road trip.”

Boise, Idaho

Although often overlooked, Boise, Idaho, is a terrific destination for those looking to escape out West. With a high-desert climate of sunshine, clear skies, and four distinct seasons, this city of 200,000 makes a perfect base camp for exploring southwest Idaho’s dramatic panorama. Choose from the many nearby parks, which total some 2,700 acres, cast a fishing line into the Boise River, or head over to Boise State University for a Broncos football game.

High-tech companies Micron Technology and Hewlett-Packard are among the area’s leading private employers. To hit the thriving local arts scene, cruise downtown. Boise’s free “Alive After Five” concert series brings musicians and other entertainers to the Grove Plaza each Wednesday during the summer. “It’s harder to find a parking space after 5 than it is before 5,” says Paul Hiller, the executive director of the Boise Valley Economic Partnership. “It’s one of the most vibrant downtown areas you’ve ever seen.”

Durham, North Carolina

Once a tobacco town, Durham, N.C., has evolved into a world-class center of all things advanced. This city of 206,000, located halfway between the Atlantic coast and the Great Smoky Mountains, is called the “City of Medicine” because of its expansive healthcare industry. And although widely known as the home of prestigious Duke University, it’s also a thriving technology hub. At the same time, Durham’s mild climate allows residents to get out and explore the region’s abundant outdoor attractions. Consider hiking one of the many distinct trails and greenways or heading over to the Durham Bulls Athletic Park for an afternoon baseball game.

La Crosse, Wisconsin

With a population of about 50,000, La Crosse, Wis., is a great staging ground for exploring the natural wonders of the upper Mississippi River area. Although winters can be bitterly cold, friendly Midwesterners and the nearby ski slopes will keep your spirits high. The spring opens an active outdoor culture of camping, hiking, hunting, and fishing that brings more than a million visitors to the area each year. Explore the mighty Mississippi on a riverboat tour, or try your luck with the northern pike in Lake Onalaska. “Great people, fun town,” says Dave Lueck, a 36-year-old graduate student at the University of Wisconsin-La Crosse. “It’s not too big, not too small.” And with a 2008 median home sale price of $113,000, it’s also an affordable destination.

[Learn more about our methodology in choosing the best places to live.]

Loveland, Colorado

Located just outside the breathtaking Rocky Mountain National Park, Loveland, Colo., is considered the “Gateway to the Rockies.” But while it has 27 public parks and nearly 16 miles of recreation trails, it’s Loveland’s affection for man-made beauty that sets this community of 56,000 residents apart. Thanks to its Art in Public Places program, more than 300 pieces of sculpture and two-dimensional works are on display throughout the community. And with a 2008 median home sale price of $186,000, the area’s real estate market is relatively affordable.

Loveland has also achieved acclaim for its Valentine remailing program, in which 200,000 cards are sent to the city to receive a special cachet stamp. “We’ve got a waiting list of over 50 people that are waiting to be stampers,” says Kathryn Roth of the Loveland Chamber of Commerce.

San Luis Obispo, California

Tucked into California’s sweeping Central Coast region is lovely San Luis Obispo, Calif. Its warm, gentle climate, with temperatures rarely surpassing 90 degrees, is perfect for hitting nearby beaches or touring local vineyards. In addition, California Polytechnic State University, which is located in town, infuses the community with intellectual energy.

Although area home prices have fallen by as much as 35 percent over the past two years, the national housing bust may have also created another reason to make San Luis Obispo your home, says John Day, a local real estate broker. “There are just plain good deals” in the current market, he says.

St. Augustine, Florida

As the nation’s longest continually inhabited European-founded city, St. Augustine, Fla., considers itself the oldest city in the United States. Founded in 1565 by Spanish Adm. Pedro Menéndez de Avilés, this community of 13,000 residents on Florida’s northeastern coast has managed to maintain its colonial charm. Take the Castillo de San Marcos, for example. This remarkable stone-and-mortar fort is located right in the heart of St. Augustine’s cobblestoned historic district. And even though 300 years of violent storms and enemy firepower couldn’t penetrate its walls, visitors can enter the 20.5-acre monument site today for just $6.

But St. Augustine’s appeal extends beyond the history books. With a highly educated workforce, world-class golfing nearby–the immaculate TPC Sawgrass course is located just up the road–and that refreshing Atlantic breeze, this “ancient city” offers enough activities to satisfy even the most fanatical outdoor sports enthusiast. “Fishing, kayaking, boating–we have just about everything,” says Donald Edwards, a clerk at the Avid Angler fishing shop. “I wouldn’t live anywhere else.”

Upper St. Clair, Pennsylvania

For a quiet residential option, consider Upper St. Clair, Pa. This quaint town of fewer than 20,000 residents is located in the hilly woodlands outside Pittsburgh, where the Whiskey Rebellion of the late 1700s was centered. The median home price of this family-oriented community was $240,000 in 2008. And its school system is superb: Ninety-eight percent of its high school graduates go on to college, and the Upper St. Clair school district currently boasts 10 federal government blue-ribbon “Excellence in Education” awards.

After the spring thaw, residents head outside to enjoy the region’s abundant greenery. “Pennsylvania is a fairly robust and rich place in terms of resources, if you just look a little bit,” says Ed Di Gangi, the president of the Upper St. Clair Fly Fishing Club. In addition to fishing, popular outdoor activities include hiking, cycling, golf, and bocce. And with Pittsburgh about 10 miles away, residents of this small town are never too far removed from big-city comforts. “From here to a Pirates [baseball] game or here to a Penguins [hockey] game, it’s 30 minutes or less,” Di Gangi says.

Here’s our list of the 10 best places to live:

1. Albuquerque, N.M.

2. Auburn, Ala.

3. Austin, Texas

4. Boise, Idaho

5. Durham, N.C.

6. La Crosse, Wis.

7. Loveland, Colo.

8. San Luis Obispo, Calif.

9. St. Augustine, Fla.

10. Upper St. Clair, Pa.

Consider this list a springboard to get you thinking about the qualities you’re looking for in a Best Places to Live list of your own.