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2 Pour the smoothie into the paper cups, place the cups on a small cookie sheet, and put them in the freezer for 30 to 45 minutes.

3 Remove the cups from the freezer and carefully place a Popsicle stick in the center of each cup. Return the cups to the freezer and freeze overnight, or for 24 hours.

4 Peel the paper off the frozen pops and enjoy.

Warning: Make sure you use paper cups. If you use plastic ones, your Frozen-Fruit Smoothie Pops will stick to the cups.

Per serving: Calories 80 (From Fat 9); Glycemic Load 6 (Low); Fat 1g (Saturated 1g); Cholesterol 3mg; Sodium 37mg; Carbohydrate 16g (Dietary Fiber 2g); Protein 3g.

Crustless Pumpkin Pie

Pumpkin pie is one of those classic fall comfort foods. It's also likely one of the pies with the lowest calorie count and lowest glycemic load you'll ever find. You can make pumpkin pie even better for you (and for your weight-loss goals) by simply omitting the crust for a sweet treat without all the calories and high-glycemic ingredients.

Preparation time: 10 minutes

Cooking time: 45 minutes

Yield: 8 servings

1 can vegetable cooking spray

One 16-ounce can pumpkin

1/2 cup egg whites (about 4)

1/2 cup sugar

2 teaspoons pumpkin pie spice

One 12-ounce can evaporated skim milk

1 Preheat the oven to 350 degrees.

2 Lightly spray a 9-inch glass pie pan with vegetable cooking spray. Mix all the ingredients in a medium-sized mixing bowl. Pour the mixture into the pie pan and bake until a knife inserted in the center comes out clean, about 45 minutes.

3 Allow the pie to cool before slicing into 8 wedges or storing in the refrigerator.

Per serving: Calories 111 (From Fat 3); Glycemic Load 12 (Medium); Fat 0g (Saturated 0g); Cholesterol 2mg; Sodium 79mg; Carbohydrate 22g (Dietary Fiber 3g); Protein 6g.

Apple Crisp

This is a lighter version of apple crisp that keeps your calories and glycemic load down while still allowing you to enjoy a yummy, hot dessert.

Preparation time: 15 minutes

Cooking time: 30 minutes

Yield: 8 servings

6 cups peeled, sliced apples

1/4 cup water

4 teaspoons brown sugar, plus 1 tablespoon

2 teaspoons lemon juice

1 teaspoon cinnamon

1/2 cup oats

1/4 cup whole-wheat flour

1/4 cup canola oil

1 Preheat the oven to 375 degrees. Combine the apples, water, 4 teaspoons brown sugar, lemon juice, and cinnamon in a medium-sized bowl and mix well.

2 Coat an 8-x-8 baking dish with nonstick cooking spray and then arrange the apple mixture in the dish.

3 Combine the remaining ingredients (including 1 tablespoon of brown sugar) in a small mixing bowl and sprinkle over the apples.

4 Bake for 30 minutes, or until the apples are tender and the topping is lightly browned.

Per serving: Calories 314 (From Fat 138); Glycemic Load 9 (Low); Fat 15g (Saturated 1g); Cholesterol 0mg; Sodium 4mg; Carbohydrate 45g (Dietary Fiber 5g); Protein 3g.

Part V

Improving Your Overall Lifestyle: Other Health Connections

In this part . . .

Following a low-glycemic diet isn't really "going on a diet" — it's making a genuine lifestyle change. Discover how to make lasting change for you and your family by focusing on the positive, avoiding dwelling on the negatives, and working together to make small changes that, over time, add up into a new, healthier lifestyle.

Exercise goes hand in hand with a low-glycemic lifestyle, and it's a big part of overall health and weight loss as well. Exercise strengthens the heart and cardiovascular system, and it's one of the best ways to reduce your stress level. Incorporating regular exercise into your life will help you feel great and lose weight. (In fact, research shows that you not only lose more weight when you change your eating habits and exercise regularly but that you also keep the weight off longer.)

Adopting a lower-glycemic way of eating has an added benefit besides weight loss: It's an effective way to improve your overall health.