A pancake is usually a flattish "cake" which is cooked on a griddle or in a frying pan on the top of the stove — rather than baked in the oven. So it gets a little strange and confusing when a recipe for an "oven pancake" comes along, because it seems doubly recursive.

Be that as it may, this recipe makes a tasty, pancake-like cake that can be served in slices or wedges, topped with the usual pancake garnishes such as butter, jam, or syrup. The resulting treat is high in fiber and protein, and low glycemic. It is so light and fluffy that you will find it hard to believe this is made of whole grains.

If you are truly serious about becoming healthy — once and for all — at some point you will realize that the best dessert is a piece of fruit. But once in awhile a prepared dessert can be nice.

I recommend that you make these without sugar. There are many viable sugar alternatives.

And for best results you should eat them "mindfully". Eat your treat slowly, savoring every bite. You will enjoy your dessert more. You will remember it later. And you will feel better.

Do you drink cola? If you drink the regular commercial brands, you are getting the equivalent of ten teaspoons of sugar in every 12-oz can. Since most colas in the U.S. don’t use sugar anymore, you are probably ingesting high-fructose corn syrup (HFCS). Studies suggest that HFCS is even worse for your health than sugar. Diet cola drinkers are likely getting a dose of aspartame in place of the cane or corn sugar.

If you search diligently, you may find some diet colas that are sweetened with sucralose, also known as Splenda. Examples include Diet-Rite and Diet R.C.

An ice cream sundae is usually thought of as a special-occasion indulgence. But if you are on a diet, trying to lose weight that was perhaps brought about by just such extravagances, you may think these goodies are off limits forever. Not a bad idea, considering the harm they could cause.

Now for the good news. If you make a few simple substitutions in the ingredients, you can have a luscious treat like this once a week, and continue to lose fat and inches. And remember… even when you are at your best weight, these goodies can be part of your healthy eating lifestyle.

On the Chef Deb Diet I recommend that you avoid sugar as much as possible. This isn’t always easy. Sugar is added to many foods, and often shows up where you least expect it. Worse than sugar is high-fructose corn syrup, which has been linked to various medical problems. Even fructose, when extracted from its natural source — fruit — is questionable, as it can play havoc with your glucose levels, and make dieting more difficult.

I decided to go sugar-free several years ago, when a friend’s father went on a low-carb diet. At first I was skeptical — as were many people at the time. But I told him that I would try it, and that I would give him my opinion after a week or so. Well, it’s been a lot longer than a few weeks, and I liked the sugar-free lifestyle so much that I never went back.

The beverage aisle at the supermarket is heavily laden with exotic libations. One type that seems to be proliferating is the flavored tea drinks. They are often pre-sweetened with either sugar or artificial sweetener. And they are enriched with vitamins, minerals, amino acids, and/or extra caffeine. They are usually rather pricey.

Are they worth it? That's really up to you. But if you want to save several dollars a week, try making your own "exotic tea drinks". Here's how…

Many people put off going on a diet because they fear having to give up their favorite foods. Many diet plans tell you to avoid certain foods — at least temporarily. This helps you better understand which foods cause you to binge. If done properly, this process will raise your "food awareness", and lead you to a state of "mindful eating". At this point every mouthful is significant, and you do not eat anything unconsciously or thoughtlessly.

One food that many people give up and then feel deprived without, is pasta.

As far as pasta made with "enriched" white flour is concerned, you are better off without it. This is white flour. It provides little nutrition to compensate for the glycemic stress on your system.

I talk a lot about sodas, because I used to be a soda fanatic. I guess I still am, but with a difference.

Soda (or "pop") is everywhere. Any time you enter or exit or wander about a commercial building — or store of almost any type — you will probably encounter vending machines that, for the proper coinage, will dispense a can or bottle of soda. These products are most often sweetened with sugar, and if not, they are usually sweetened with aspartame.

Since I avoid both sugar and aspartame, there is nothing much to interest me nowadays in these machines. On the bright side, many of the machines now offer bottled water, so I can usually get my refreshment when I am out and about. So I don’t have to feel like an outcast… or an out-and-about-cast!