Kimberly Garrison

WHILE I had a great time on a recent trip to Miami, I realized how cool our own city is. Philadelphia really is a great place to live, with its historic landmarks, great museums, abundant arts and culture, fabulous restaurants, shopping, Fairmount Park, and plenty of pedestrian-friendly spaces.

Do you think you know everything about our great city? You might be surprised to discover that Philadelphia really is "the place that loves you back" and Greater Philadelphia Health Action Inc., is a stellar example of it. I learned about GPHA about a year ago when I was asked to participate in training sessions for its innovative Centering Pregnancy Program. However, it wasn't until recently that I discovered the historical significance and magnitude of this great community health organization. The late African-American activist Carl Moore and other South Philadelphia community leaders were the pioneers and courageous visionaries who saw the need for affordable and accessible health care. From the fruits of their labor, Greater Philadelphia Health Action was founded in 1970.

Since its inception, GPHA has been dedicated to providing health care to every member of the community, regardless of income or coverage by health insurance. Its goal is simple: encourage prevention while simultaneously offering the very best care, diagnosis and treatment when clients are sick.

Here's a look at the fact and fiction contained on food packaging

IT'S NO SECRET that I'm a label sleuth, and if you want to take control of your health, you should become one, too.

Read food labels like a contract - especially the fine print on the sides and back of the box. Don't be seduced by the "sizzle" on the front.

Once you locate the label, do you know what you're reading, or is it confusing? Do you know what "free," "high-fiber," "low," "lean," "less" and "light" really mean?

And are you duped by serving sizes, too?

Pop-Tarts, for example. They come two to a pack, but a serving is just one. Eat a pack of strawberry Pop-Tarts and you'll consume 508 calories, 22 grams of fat, 6 grams of saturated fat, 340 mg of sodium, 74 grams of carbs and 32 grams of sugar.

And can we really rely on the government for protection? When I look at the controversy surrounding labeling and the ambiguity of the labels themselves, it simply begs the question. Does nobody in Washington care about the obesity crisis that threatens to cripple our nation?

Here's a rundown of fact and fiction about food labels.

And you have to give her credit because she's lost 60 pounds since January the hard way: Diet & exercise

IN JANUARY, I wrote a column about Janet Jackson and the 60-plus pounds the singer has said she packed on for a film role.

That column generated quite a bit of controversy, as some readers chided me for what they perceived as criticism of Janet, who has said she pulled out of the film because of recording commitments for her new album.

As I stated then, I'm a big fan of Ms. Jackson. And I applaud her weight loss and dramatic comeback as her 10th disc, "20 Years Old," is set to arrive in late September.

Just take a look at the cover shot of Janet in the September issue of Vibe magazine, and you'll see living proof that, for her, 40 is indeed the new 20.

Ironically, the other day I overheard a conversation in a ladies room about Janet's new, svelte appearance and speculation on how the star got that way in as little as four months.

Lady No. 1 explained, "Oh, she just had some lipo and other cosmetic procedures. If I had her money, I'd do the same."

Lady No. 2 declared, "Yeah, it's easy to lose weight if you have a personal chef and can work out all day long with a trainer."

That's when I chimed in with my two cents, explaining that Janet's dramatic weight loss was primarily the result of a hefty dose of determination, discipline and diet. You see, I've been tracking Janet's progress, as reported in various magazines.

The singer told Us magazine, "I can't say it enough - I hate working out. I have never liked working out, but Tony [Martinez, her trainer of nine years] makes it a lot of fun."

She also said, "I didn't take any fat burners. I've done stuff like that in the past, but I didn't take that route this time... . We don't call it a diet plan. It's a way of life - good portions, nice, balanced meals."

In other words, Janet shed those 60 pounds the old-fashioned way: with a commitment to exercise, healthy eating and portion control. I went on to say that anyone can have a hot Hollywood bod if she is willing to make the necessary lifestyle changes and do the work.

When you stop making excuses, wasting money on the latest quick fix, and jeopardizing your health with so-called magic bullets, then - just like Janet - you can create the body of your dreams.

LAST WEEK'S column on Janet Jackson's weight loss generated a huge response from adoring Janet fans.

I also invited readers to e-mail me - and many did - for a sample 1,500-calorie-a-day diet, a nutrition log, rules for dining out and a simple, 5-minute morning workout.

Readers also sent suggestions for columns. And, as requested, I plan to offer more useful tips to improve your fitness, health and happiness. I believe it's your birthright to be joyously happy and filled with abundant energy and vibrant health.

Just commit to always give yourself your very best, and I have no doubt that you will reach whatever health, weight loss or fitness goals you set for yourself. Here's a sampling of the e-mail I received.

Support our group

I read your article on Janet Jackson's success with her new way-of-life plan. Several of my co-workers and I have formed a support group to promote healthy eating and changing our way of life regarding weight loss.

I would greatly appreciate you sending all of the aids listed in your article, so that I may share this information with our group.

- Cynthia Davis

Her issue's inactivity

My history is basic: I am healthy, a size 8, have never dieted, exercise on and off, but I am suffering from flab - especially now that I am getting older (37) and a flabby stomach is just not cute (or healthy, I'm sure).

I will say that I usually eat three meals a day. Breakfast is my favorite meal, so I eat a variety of things at that time. For lunch I bring a sandwich to work, and dinner is basic. Since I am single, I don't spend a lot of time on that meal.

I think my issue is inactivity. I love to relax, I will admit. But I would love to work with a personal trainer to shed the flab, not so much weight.

- Stephanie Belo

Growing up with Janet

Thank you for the article on JJ (Janet Jackson). I, like many others, have grown up with Janet and watched her weight go up and down along with my own.

Many people continue to look for that quick fix, and, yes, it's easier to blame the fact that "celebrities" can afford to have trainers, chefs, etc. As easy as that sounds, the bottom line is, IT'S A DISCIPLINE... TOTAL LIFESTYLE CHANGE!

So again, I'm on track and focused to shed my 20 pounds that have plagued me for the last year.

P.S.: When you get a chance, can you address in one of your articles the new craze of the super cleanse. That involves cayenne pepper, organic molasses - and I can't remember the rest of the ingredients. One of my friends is on it.

- Dawn Summerville

Don't fight that feeling!
I just finished reading your column on Janet Jackson. It was very inspiring. I am sure that will only last for minutes but I thought I would e-mail you before I lost the feeling.

I really enjoy reading your column and I am working on trying to do the right thing. Thanks for your encouragement.

- Debbie Johnson

Giving up on diets

I thoroughly enjoyed your article about Janet Jackson's weight loss. Reading it confirmed what I already planned to do: give up dieting. I now realize, after dieting for years, that effective weight loss is through lifestyle change.

- Zimbeana Powell

OK, Ms. Garrison

I'm a 5-foot-10-inch, 50-year-old African- American male, living in Northeast Philadelphia. Always been athletic. I have recently lost 18 pounds (from 245 to 227) through diet (small portions) and exercise (walking and basketball), and I'm feeling and looking pretty good.

My goal is 220 pounds, and I'm struggling to get past the 225-pound mark.

One thing I would like to see more focus on in your articles are the health concerns of African-American men. Thanks so much for your commitment to the health of all.

- Darrell S. Rainey

THE E-MAILS I've been receiving lately from readers have told me one thing: Philadelphians are ready to rock their bodies and get into peak performance shape.

To help motivate you on your quest for better health and a tight, toned bod, here are Kimberly's 10 Commandments for Fat Loss, plus three lean and luscious recipes. Keep me posted on your progress.

Kimberly's Commandments

1. Drink water. One of the smartest things everyone can do is drink more water. Many Americans suffer from dehydration; they eat, when the real problem is thirst. Be sure to get the minimum of eight glasses of water a day, more if you are exercising.

2. Portion control. Sorry, there's just no getting around it. If you want to slim down, you must manage your portions. Cutting 500 calories a day will net you a one-pound loss by the end of the week.