Now that murder charges have been filed against Casey Anthony, the question of her underlying character is more important to answer than ever.  Her 3-year-old daughter Caylee is allegedly dead, by her hands.  This, after months of Casey lying to family, police and even the famed bail bondsman who sprung her from jail, convinced he could get her to tell the truth about her daughter’s whereabouts.

Without having examined Ms. Anthony, I won’t hazard a diagnosis of her.  But there’s plenty that’s clear from her demeanor and behavior.

First, Anthony displays an extraordinary capacity to lie.  She spun tall tales about Caylee’s whereabouts, leading police on wild goose chases.  She maintained her falsehoods, or generated new ones at will, even in the face of authority figures–like police or the courts–using their influence to try to unravel them.

This “ability” to deceive and not be coaxed back toward the facts may indicate that she has homed this ability since childhood.  While we don’t know enough about Anthony’s childhood, one kind of environment that could spawn this comfort with lying would be a home where her real and genuine feelings were disregarded or in which punishment was inevitable, regardless of whether she was truly blameworthy.  In such circumstances, children and adolescents can break from attempts to stay safe or be vindicated by the facts and learn to lie very effectively to escape responsibility.  Lying to parents is the growing place for lying to other authority figures, without a “normal” amount of anxiety when doing so.

Second, Anthony showed almost no panic or concern or depression related to her daughter being missing or dead.  This raises the possibility that she is almost entirely cut off from concerns about the suffering or well-being of others.  As a woman alone among us, she could be focused exclusively on her own needs–for pleasure or power or money.

Again, having evaluated many murderers and testified in their trials, it is my opinion that this disconnectedness is not genetic.  You aren’t born with it.  It is the outgrowth of earlier life events that were painful enough to lead a person to abandon emotional bonds with others–and with the self.  Faced with untenable traumatic or stressful events or relationships, it is as if the person signs off from the interpersonal bonds that define real connections.  And that makes the person capable of inflicting great harm on others without feeling remorse.

Third, Anthony seems to display the same kind of misguided self-confidence or narcissism that was evident in Scott Peterson.   Peterson (and it seems Anthony) was a bad liar because his lack of empathy also meant he lacked sensitivity to how others would judge his tall tales.  It may well be the case that Anthony, too, has trouble telling convincing lies because she can’t intuit how her audience–whether police or a jury–will “hear” them (whether they will ring true). 

 
Anthony  recently cried when the murder charges against her were recited in court.  That’s consistent with concern about her own future–which might be spent behind bars, instead of in nightclubs.  It also reminds all of us that her grief does not appear to extend to her daughter’s likely fate, which apparently moves her far less, if at all.

Dr. Keith Ablow is a psychiatry correspondent for FOX News Channel and a New York Times bestselling author. His newest book, “Living the Truth: Transform Your Life through the Power of Insight and Honesty” has launched a new self-help movement. Check out Dr. Ablow’s website at livingthetruth.com.

Many of us are searching for a more natural way to get healthy and treat allergies.  One of the approaches is to work with an “integrative medical specialist” to complement traditional allergy care for ourselves and family members if you have allergies.  First, let’s get the proper testing to make sure you have allergies that require care.  Second, how to “boost” our immune system to assist in conquering allergy symptoms with healthful foods? Great question, now I have some answers after talking with my colleague, Aran Degenhardt, MD, MPH who is a specialist of Integrative Medicine and on the Faculty of NYU Langone Medical Center in NYC. 

Dr. Degenhardt also recommends fruits and vegetables for anti-oxidants (Vitamin C, selenium) and quercetins (gives fruits/veggies their color).  In short, eat lots of fresh and colorful fruits and veggies.  He feels they are even better choices if uncooked. Here are 5 more integrative tips for the allergy season:

1) Increase your intake of dietary omega-3 fatty acids, as found in fish (i.e. salmon), nuts and flax seed

2) Sinus irrigation with aerosolized water (hot shower, wet sauna, steam) using fresh ginger, lemongrass and eucalyptus

3) Drink plenty of water and keep well hydrated

4) Consider fresh ginger (frequently used in Chinese medicine)

5) Herbal remedies and supplements include butterbur and stinging nettle may provide relief

Of course it is essential with work with your health care provider and/or an integrative medicine specialist to develop a safe and individualized approach that is sound and right for you! 

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine.  He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology.  No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.

Dear  Yvonne,
Occasionally, my lover and I will have an entire hour or two for sex. We don’t feel like making love, though, we feel as if we’re on ‘autopilot.’ How can we keep things spicy and stay connected without feeling robotic or just going through the moves?
- Jude

Dear Jude,
What I’d recommend is taking a couples’ yoga class together as a form of foreplay. This provides a different way of becoming intimate and getting to know your partner’s body. Adjusting each other’s bodies, getting pressed together at times, and seeing each other in a new light, while helping your bodies to unwind and feel good, can heighten the desire to make love.  Exercise is often considered an aphrodisiac.

If this can’t happen in an hour, you can practice your own yoga moves at home as a warm up to greater (spiritual) union. Such an interaction also helps to expand the idea of what sex is about and helps to make it an entire body experience instead of one with a “going through the moves” genital-focus. 

Dr. Yvonne Kristin Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

Here in America, we’ve become a society so worried about skin cancer, that we’ve overlooked some of the good things that the sun provides for us. One of those things is an improvement in our mood. Another is Vitamin D. But Vitamin D is also obtainable through food including oily fish, eggs, fortified cereals, milk and orange juice. It can also be taken as a pill or liquid supplement.

Vitamin D works directly on the cells in the body, affecting metabolism the way a hormone dose. It is an extremely important vitamin, and we are finding out just how important with each new study. Deficiencies can lead to bone softening disease (rickets short term, or osteoporosis long term), dementia, heart disease, diabetes, Multiple Sclerosis, some cancers, autoimmune diseases, and infections.

As we lather ourselves and our children with sunscreen, we increase our deficiencies. A recent study from Children’s Hospital in Boston revealed that 40% of infants were lacking in Vitamin D. Those especially affected had darker skin which interferes with absorption, or are from the Northeast, where there is less direct sunlight.

But the solution to the growing Vitamin D deficiency problem in our children is NOT to expose them to more sun. Supplying a liquid supplement by mouth is just too easy. The American Academy of Pediatrics has just wisely doubled the recommendation for infants and children to 400 IU daily. This amount is completely safe, and is the amount of Vitamin D found in a liter of infant formula.   

The problem, believe it or not, is worse for mothers who are breast feeding. When was the last time you heard a doctor say that breast milk was deficient in anything? The problem may come from mothers not having enough Vitamin D, which is then lacking in their breast milk. It may be easily correctable by administering supplements to breast-feeding mothers rather than their infants, but this has yet to be studied. In the meantime, the Boston study showed 10 times the amount of Vitamin D deficiencies in infants of breast feeding mothers as compared to those who used formula feeds. This is a huge discrepancy, especially when you consider how easy it is to supplement this essential vitamin.

So use sunscreen on your children’s skin, but at the same time consider giving them a daily drink of Vitamin D.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News Medical Contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: the Truth About the Epidemic of Fear” and “Bird Flu: Everything You Need to Know About the Next Pandemic”. Read more at www.doctorsiegel.com

Who hasn’t had a craving for a big bucket of fried chicken? The satisfaction of licking your fingers and wiping the grease all over your clothing is surprisingly satisfying. It tastes so good, but unfortunately, one piece can pack in close to 500 calories and 28g of fat.

I have come up with a healthy alternative that is sure to satisfy your crispy craving. The nutty coating on this chicken makes it pleasing and mouth-watering. Who needs greasy fried chicken when you have this crusty, crunchy dish?

Ingredients:
• 4 4- ounce boneless, skinless chicken breasts
• 1 cup buttermilk or plain yogurt
• 2 cups Special K Protein Plus cereal(or another plain bran flake cereal)
• 1/3 cup finely chopped pecans
• 1 teaspoon lemon pepper
• ¾ teaspoon poultry seasoning
• ¼ teaspoon salt

Directions:
1. Place a chicken breast between 2 sheets of plastic wrap and flatten with a meat mallet to ½ inch thickness. Repeat with remaining breasts.
2. Place the chicken in a glass bowl and cover with the buttermilk. Turn the chicken to coat. Cover, and refrigerate for 6 to 24 hours, turning occasionally.
3. Put the cereal in the food processor and process into coarse crumbs. Alternatively you can put the cereal in a reseal able plastic bag and crush with a rolling pin or with your hands. You will have approximately 1 cup of crumbs. Put the crumbs in a shallow dish and add the pecans, lemon pepper, poultry seasoning, and salt. Stir to combine.
4. Remove the chicken from the buttermilk and shake off excess. Dip the chicken in the cereal mixture, turning to coat both sides well.
5. Coat a baking sheet with cooking spray and arrange the chicken in a single layer. Coat the tops lightly with cooking spray and bake at 400F for about 25 minutes, or until the chicken is crisp and gold on the outside and is cooked through. Serve hot.

Serves 4
Nutrition Content:
Per Serving: 357 calories, 21g carbohydrate,4g fiber,41g protein,13g total fat,2g sat. Fat, 686mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com. 

Do you avoid two-piece bathing suits and cover up entirely when you go to the beach or pool, because of aggravated red stretch marks on your abdomen?  Do you avoid certain clothing styles because you don’t want people seeing the silvery stretch marks that appear on your upper arms or décolletage? It doesn’t have to be that way anymore!

Why do I have stretch marks?

Stretch marks are the result of a loss of the body’s normal structural components, including collagen and elastin.  There are five main causes of stretch marks:  pregnancy, growth spurt during adolescence, heavy weight lifting, extreme weight gain/weight loss and medications such as steroid creams or oral steroids. Unfortunately, genetics are also responsible for determining whether you’ll develop them.
  
How can I prevent stretch marks?

Prevent stretch marks during pregnancy by keeping your skin well moisturized at all times.  If you’re genetically susceptible to stretch marks, stay away from oral steroid medications as much as possible and don’t use potent topical steroid creams for conditions like psoriasis and eczema for prolonged periods.
  
What can be done about stretch marks?

While stretch marks have been difficult to treat in the past, we are fortunate to be in an age where there are finally some great treatments available.  There is no magic wand, but now we finally have options that are effective in diminishing the appearance of unwanted stretch marks.  Only topical vitamin A derivatives like Retin-A or Tazorac have shown to be effective in improving the appearance of stretch marks.  However, we do have some new and exciting laser-based technologies, such as the new generation fractional lasers, which after one-to-three treatment sessions can markedly improve the depressed skin, whiteness and redness associated with stretch marks.

Other laser technologies, including pulsed dyed lasers and advanced light source technologies, have also proven helpful in making stretch marks much less visible – giving back the confidence needed to wear that bikini on any upcoming vacations.

Dr. Neil Sadick is one of the most renowned dermatologists and researchers whose multiple discoveries have strongly influenced and transformed the future of dermatology. He is a Professor of Dermatology at Weill Cornell Medical College and President of the Cosmetic Surgery Foundation. Dr. Sadick is author, or co-author, of more than 500 articles in peer-reviewed scientific journals and has contributed more than 75 chapters of medical books. Read more at www.sadickdermatology.com.

Generally, cooler months dictate we will spend a greater amount of each day indoors.  This fact translates into more exposure to indoor allergens, very relevant if you have indoor allergies and asthma.  Very good questions include: “shall I use an air filter, humidifier or do I try and avoid dusting or using a vacuum”, if I suspect I may have indoor allergies?

Each fall a change-over from the warmer and humid summer into the cooler and drier air found during the fall occurs each year.  Make it an opportunity to look at the ventilation in your home (i.e. forced air heating, central air-conditioning, air filtration, closed windows, etc).   Have you noticed more nasal congestion upon arising in the morning, sneezing, cough or red, irritated eyes?  If so, you may something in common with the 40 million Americans who suffer with indoor allergies.  Indoor allergies can also trigger asthma and be associated with sinus complaints as well.

What are the “most wanted culprits” that are responsible for indoor allergies? Here they come! First, the ubiquitous, indoor house dust mite, a microscopic spider mite that loves to inhabit your mattress and pillows (in fact there are about 2 million mites in bedding). They are probably the most likely indoor allergy allergen that causes allergy symptoms.

Second, molds also may float in the air, like pollens and are present throughout the year. They may be more likely to be present in indoor spaces such as attics, below ground basements and playrooms, bathrooms, from refrigerator drip pans and leaky faucets.  In many cases a mildew odor may be a tip off that you have a “mold problem”. 

Third, pets are found in over 100 million households in the US (a 50/50 spread between cats and dogs, again just an estimate). About 10-15 of individuals with allergies have “pet” allergies.  Does the color of cat hair or the gender of your pet dictate whether you may suffer more?  Stay tuned for an upcoming blog on pet allergies. 

Another additional indoor allergy is duck or goose feather found in bedding and pillows.  Remember, get tested as you may not be allergic or bothered at all by feather pillows, so find out for sure! Lastly, cockroach allergy can trigger indoor suffering as well as asthma, especially in apartment complexes in urban areas.  They are most likely to inhabit kitchens. 

For some terrific strategies to get your home ready if you or a family member has indoor allergies check out the American Academy of Allergy, Asthma and Immunology at http://aaaai.org/patients/topicofthemonth/1005/ or the American College of Allergy, Asthma and Immunology at http://www.acaai.org/public/facts/indoor.htm to learn more about how to reduce exposure and allergic triggers.   

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine.  He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology.  No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.

Dear Yvonne,
My guy wants to have anal sex. Is it safe?
- Tatiana

Dear Tatiana,
Unprotected anal sex is a high-risk sexual behavior, especially when it comes to HIV transmission. Using a latex condom lowers your risk for acquiring HIV or other sexually transmitted infections during anal intercourse. Furthermore, the experience can be enhanced and made even safer with a water-based lubricant which is specifically for anal intercourse. For an easier and safer anal sex experience, make sure that the condom-covered penis is well lubricated. Then, just try to relax during penetration, as your partner takes care not to tear the delicate lining of your rectum.  

Dr. Yvonne Kristin Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

Whether it is a fear of intimacy, a fear of heights or fear of financial collapse, the roots of fear are the same, and so is the way to overcome it.

What causes fear?  Essentially, human beings fear one core thing: losing control.  That’s why agoraphobics (those who fear crowds) are really most afraid of the visible panic that will embarrass them in front of those crowds.  It’s why those who shy away from romance or those who fear any potentially close relationship are actually worried about self-disclosure and self-exposure that leads to being vulnerable.  And it’s why those paralyzed by fear in these tough economic times are really most troubled by real or potential losses of assets that are outside their control and that have the further potential to deprive them of independence (which is really a metaphor for control).

Some people are far more vulnerable to fear than others.  Some of this may be genetic–the way our nervous systems respond to stress, from birth.  But much of it is learned by observing how our families dealt with stress and loss and danger.  And much of it relates to whether we were ourselves hurt by having too little control in the past.

Since the cause of fear in so many different situations is the same, it’s no surprise that the cure doesn’t vary much, either.  It comes in four parts:

1. Understand precisely what you fear. 

If you fear darkness, do you fear being attacked in the dark or do you fear being alone with your thoughts?  If you are experiencing terrible anxiety about the economy, are you fearing poverty, or being judged for not protecting your assets or reproducing your family’s rollercoaster economic ride during your childhood?  Different people fear the same events and conditions for very different reasons?  What is it–exactly–for you?
2. Get more information about what you fear than you want or think you need. 

Fear feeds on lack of knowledge; because being uninformed about anything–your stock portfolio or the government’s bailout plan or the construction and inherent strength of bridges or ways to protect yourself from being manipulated in intimate relationships–makes the problem feel all encompassing (when it isn’t).  Knowing the thing you fear cuts it down to size, even if it is still a big threat.   Gathering facts has another great advantage:  It makes you face your fear a little bit.  Once you resolve to collect information, you’re already starting to fight back.  
3. Resist staying alone with what you fear.

Isolating yourself while thinking about what you fear deprives you of doing what you need to do.

a. Get emotional, organizational or financial support from others by disclosing your thoughts and feelings.

b. Realize that many others fear what you do.  This will help you see that circumstances around you, not weakness inside you, almost always is responsible for fear.

c. Assemble a team with the skills to help you face and overcome the situation at hand.  For those who fear intimacy, that might mean getting the right therapists or choosing very sensitive friends.  For those who fear financial collapse, that might mean polling 6 friends to ask the best accountant or financial planner they know, then scheduling an initial consultation with one of them.
4. Start taking action — a little at a time, is just fine.

In the financial arena, armed with knowledge, support from others and an expert opinion, you might decide to move assets slowly in one direction or another.  You might contact your mortgage bank and inquire about working out new terms.  You might hire an accountant to renegotiate credit card debt.  In the realm of relationships, you might decide to go on one date–just one–and disclose something personal that you fear sharing (that friends of yours suggest is just fine to share).  If you fear crowds, it might mean walking in and out of a mall, as fast as you like.  The point is that taking action generally leads to taking more action.  And that’s the real antidote to fear that paralyzes.

Finally, I think it helps to expect choppy seas and to forgive yourself for getting seasick; all of us fear something, and nearly everyone of us feels overwhelmed more than once in life.  Feeling afraid doesn’t make you weak; it means you’re human.

Dr. Keith Ablow is a psychiatry correspondent for FOX News Channel and a New York Times bestselling author. His newest book, “Living the Truth: Transform Your Life through the Power of Insight and Honesty” has launched a new self-help movement. Check out Dr. Ablow’s website at livingthetruth.com.

If you have noticed in this tough economic climate that you’ve been eating more, you have intuitively acknowledged what researchers have begun to explain scientifically – that food and mood are intimately connected in biochemical, as well as emotional ways.

Comfort food may be best thought of as any food consumed by individuals, often during periods of stress, that are associated with feelings of nostalgia, and evoke a sense of physical as well as emotional comfort. Eating comfort foods often take us back to a time where we felt nurtured, safe and happy.  With the financial markets in turmoil, it’s no wonder many of us are finding ourselves turning to mac n’ cheese and mashed potatoes – foods loaded with “simple carbs” that fill our bellies and leave us warm and comforted.

Although the science is still relatively new, research has begun to reveal how certain foods affect our moods.  Scientists have identified the nutrients in foods that are precursors to brain chemicals that change the way we feel called neurotransmitters. In simple words, neurotransmitters are chemical messengers released from one nerve cell which finds its way to another nerve cell where it influences a particular chemical reaction to occur. Neurotransmitters control major body functions including movement, emotional response, and our physical ability to experience pleasure and pain.

Food rich in simple carbs that lack protein or fat allow an amino acid called tryptophan to flood your brain, where it
stimulates the production of a neurotransmitter called serotonin. The release of serotonin in the brain is associated with a calming, anxiety-reducing effect and even drowsiness in some people, helping you to fall asleep.  Simply put, serotonin helps to alleviate stress and improve your mood. Foods such as chocolate, cookies, chips, pasta, and ice cream all contain simple carbohydrate which is why eating them makes you somehow feel better.

The issue with relying on food for comfort is that these foods act only as a temporary solution.  Sure, while you’re eating a tub of Ben and Jerry’s or snarfing down a bag of potato chips, all your problems seem to vanish as your focus becomes how delicious the food is. The problem arises when your spoon scrapes the bottom of the container or your fingers are left picking up the last greasy crumbs at the bottom of the chip bag. The food is gone which forces you to wake up out of your self-imposed food coma. And what now? None of your problems have gone away. They are all still there, same as before.

By relying on comfort foods to soothe your soul, most of which are high in fat, sugar and calories, you are actually creating a new self-esteem problem to add to the already present stress.  Overindulging often leads to weight gain and associated feelings of guilt and frustration. And over time, habitual use of comfort foods results in obesity related diseases such as type 2 diabetes, cardiovascular disease and stroke.

Below you’ll find recipes for healthy versions of the ultimate comfort foods–  everything from mac and cheese to mashed potatoes.  Even though times are tough, no one expects you to give up your favorite dishes—the trick is to make them healthier.  These lighter options provide all the taste without the excess calories and fat.  And the best part is that these economical recipes will boost your mood and not your waistline!

Banana French Toast

3 egg whites
¼ cup skim milk
½ tsp. vanilla extract
½ tsp. ground cinnamon
1 teaspoon Splenda
1 ripe banana
8 slices light whole wheat bread
Reduced calorie maple syrup (optional)

1. In shallow bowl, using a wire whisk beat the egg whites, milk, vanilla, cinnamon and Splenda. 
2. Preheat the oven to 200 degrees.
3. Lightly spray a nonstick skillet with cooking spray; hear over medium heat.  Dip 4 of the bread slices into the egg mixture, turning to coat and draining excess back into the dish. 
4. Place the bread slices into the skillet.  Cook until golden brown, turning once, about 1 to 2 minutes per side.
5. Transfer cooked slices to a plate; keep warm in the oven.  Repeat with the remaining bread slices.
6. Divide French toast among serving plates and top with maple syrup, if desired.
Serves 4

Actual Nutritional Content:
Per Serving: 126 Calories, 28g Carbohydrate, 10g Fiber, 12g Protein, 2g Total Fat, 0g Sat. Fat, 349mg Sodium

Minestrone Soup

Skip the usual pasta and add fiber-rich barley instead. Barley has a chewy texture and nutty taste that adds body and flavor.  This dish is incredibly ecomical—less than $2.00 a serving!

2 cloves garlic
1 onion, chopped
1 cup carrot, chopped
1 cup celery, chopped
2 zucchinis, diced
2 cups mushrooms, sliced
1 14.5 oz. can cannellini beans
1 14.5 oz can chopped tomatoes
½ cup barley
5 cups chicken broth or vegetable broth
1 tsp. oregano
1 tsp. basil
1 tsp. Kosher salt
4 tsp. black pepper
2 cups fresh spinach, chopped
8 Tbl. Grated Parmesan cheese

1. Spray a large pot with nonstick cooking spray and heat over high heat. Add garlic and onion and sauté until the onion is soft.
2. Add the carrot, celery, zucchini, mushroom, beans, chopped tomato, seasonings and broth.
3. Bring to a boil.  Cover and reduce heat.  Simmer for 1 hour.  Right before serving, add the spinach and stir until it wilts.
4. Serve and top with a tablespoon of grated Parmesan cheese.
Serves 8
Actual Nutritional Content:
Per Serving: 195 Calories, 31g Carbohydrate, 8g Fiber, 13g Protein, 3g Total Fat, 0g Sat. Fat, 1259mg Sodium

Meat Loaf and Mashed Potatoes

Everyone’s mom seems to have a recipe for meatloaf which is why eating meatloaf always reminds us of our childhoods. Here is a low fat version which I’m sure you will enjoy! I think moms everywhere would approve!

Meatloaf:
2 lbs. lean ground beef
¾ cup quick oats
1 egg
2/3 cup tomato juice
1 small onion, chopped
½ tsp. pepper
1 tsp. salt

Sauce:
1/3  cup ketchup
1 Tbl. Dijon mustard
1 Tbl. brown sugar

1.  Preheat oven to 350 degrees.
1.  Mix all the ingredients together in a large bowl; shape into a loaf.  Place into a 9 x 5 x 3 inch pan.
2.  Mix sauce ingredients together and set aside.
3.  Bake the meatloaf for 45.  Remove from oven and pour sauce evenly over the top.  Return the meatloaf back to the oven and continue to cook for another 30 minutes.
Serves 8

Nutritional Content:
Per Serving: 319 Calories, 11g Carbohydrate, 1g Fiber, 23g Protein, 20g Total Fat, 8g Sat. Fat, 581mg Sodium

Mashed Potatoes

The potato skin is a concentrated source of dietary fiber, so to get the most nutritional value from this vegetable, don’t peel it and consume both the flesh and the skin.

3 lbs unpeeled red or Yukon gold potatoes (about 8 medium) and cut into chunks
4 large cloves garlic, peeled
¾ cup low-fat buttermilk
Freshly ground black pepper
½ tsp. salt
2 Tbl. chopped fresh chives
 
1. In 3quart saucepan, place potatoes and garlic; add enough water to cover and bring to a boil over high heat. Reduce heat; simmer for 15-20 minutes or until potatoes are tender; drain
2.  Place potatoes and garlic in medium bowl. Mash potatoes and garlic with potato masher or beat with electric mixer at medium speed until smooth.
3. Gradually add buttermilk, salt and pepper. Stir with fork until blended. Sprinkle with chives (if desired).

Serves 8
Nutritional Content:
Per serving: 101 calories, 1g fat, 22g carbohydrate, 3g protein, 2g fiber, 135mg sodium
 

Macaroni and Cheese

Good old mac and cheese is perhaps the ultimate comfort food, but it usually comes with the burden of more than 20g of fat per serving.   I have eliminated the guilt– but not the flavor—by substituting low-fat milk, reduced fat cheese, and a fiber-rich pasta instead of the traditional, fattening and low fiber ingredients.

1 cup 1% low-fat milk
1 cup 1% cottage cheese
1 ½ cups shredded reduced-fat cheddar cheese
¼ tsp. salt
1/8 tsp. pepper
1 pound Barilla Plus Multigrain Elbow Pasta
3 Tbl. breadcrumbs

1. Preheat oven to 400 degrees.  Bring a large pot of water to a boil for the pasta.
2. In a saucepan, bring the milk to a boil.  Lower the heat and stir in the cottage cheese, cheddar cheese, salt and pepper.  Stir until the cheese is melted and keep warm.
3. Cook pasta until tender but firm.  Drain pasta and return to its pot.  Add the cheese sauce to the pasta and stir well to combine.  Transfer the mixture to a baking dish or casserole and sprinkle the top with breadcrumbs.
4. Bake for 25 to 30 minutes until bubbly and the top is golden.  Serve immediately.
Serves 4

Actual Nutritional Content:
Per Serving: 410 Calories, 40g Carbohydrate, 5g Fiber, 26g Protein, 5g Total Fat, 3g Sat. Fat, 715mg Sodium

Wholesome Sloppy Joes

Who didn’t grow up eating Sloppy Joes? Here is a recipe which incorporates the same flavors while boosting the fiber.  Adding lentils did the trick — and you won’t even notice they’re in there! By substituting lentil for some of the ground meat, you also save money—perfect for this tough economic time. Serving on whole wheat buns adds even more fiber.

¾ lb. lean ground beef
½ cup chopped onion
½ cup chopped green bell pepper
1 garlic clove, minced
1 8-oz. can tomato sauce
½ cup uncooked lentils
2/3 cup water
¼ cup ketchup
1 teaspoon red wine vinegar
½ tsp. paprika
½ tsp. salt
¼ tsp. pepper
½ tsp. dry mustard
4 whole wheat sandwich buns

1. In a large skillet over medium-high heat, brown beef with onion and garlic.  Drain well. 
2. Stir in remaining ingredients except sandwich buns.
3. Reduce heat; cover and simmer 40 to 45 minutes or until lentils are tender.  Spoon ¼ of mixture onto each bun.
Serves 4

Actual Nutritional Content:
Per Serving: 338 Calories, 26g Carbohydrate, 9g Fiber, 24g Protein, 16g Total Fat, 6g Sat. Fat, 583mg Sodium

Apple Crisp

Nothing says comfort like a piece of homemade apple pie. But at close to 500 calories a slice, it’s sure to burst your calorie budget.  This Apple Crisp recipe provides all the same flavors and tastes decadent, but is surprisingly low in calories and fat.  A dollop of Fat-Free Cool Whip or a scoop of vanilla frozen yogurt on top makes this a truly special treat.

Fruit
8 cups sliced granny smith or Fiji apples
1 Tbl. lemon juice
1 tsp cinnamon
¼ tsp salt
1 Tbl. flour
¼ cup Splenda

Topping
¼ cup firmly packed brown sugar
¼ cup quick-cooking rolled oats
2 Tbl. flour
2 Tbl chopped almonds
½ tsp. cinnamon
Pinch of salt
2 Tbl butter

1. Preheat oven to 350 degrees. 
2. Place peaches and blueberries in a bowl and toss with lemon juice, flour, and Splenda.  Place into an 8-inch square-baking dish.
3. In a small bowl, combine the topping ingredients except butter.  With a fork, cut in butter until the mixture is crumbly.  Sprinkle topping over apples.
4. Bake for 30 minutes until golden brown and bubbly. 

Serves 9

    Actual Nutritional Content:
Per Serving: 146 Calories, 28g Carbohydrate, 4g Fiber, 2g Protein, 4g Total Fat, 2g Sat. Fat, 60mg Sodium

Chocolate-Cherry-Almond Biscotti

Nothing alleviates stress like heavy-duty crunching.  These crunchy biscotti are sure to do the trick. The best part is- no one realizes that these are low in fat and calories, and even deliver a gram of fiber.

1 cup white flour
1 cup whole-wheat flour
1 tsp. baking powder
¼ cup cocoa powder for baking (unsweetened)
¼ tsp. salt
1 whole egg
2 egg whites
1 cup Splenda
1 Tablespoon Almond Extract
1 cup dried cherries
1 cup slivered almonds

1.  Preheat oven to 350° F.
2.  Sift together flour, cocoa powder, baking powder and salt.
3.  In a large bowl, beat egg whites, egg, and sugar with a mixer until thick.  Add almonds, cherries and extract. Mix for 10 seconds.
4.  Add dry ingredients to wet and combine until mixture is moistened.  The dough will be very sticky.
5.  Flour a board and turn dough out onto it.  Divide dough in half.
6.  Roll each half into a 13” x 2” log.  Place on a nonstick cookie sheet and bake for 30 minutes or until dough is golden and cracked on top.
7.  Remove from oven and let cool 10 minutes.  Cut each log on the bias in ¼ inch slices (use a serrated knife for easier slicing).  Bake again at 325 for 4-5 minutes on each side.
8.  Let cool completely (they get harder once they are cooled off completely) and serve.
Makes 50 cookies

Actual Nutritional Content:
Per Serving: 62Calories, 11g Carbohydrate, 1g Fiber, 2g Protein, 2g Total Fat, 0g Sat. Fat, 26mg Sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.