Don’t be fooled by all the hype, for some people Super Bowl Sunday is not about football — it’s all about the food.  Due to the fact that the Super Bowl has turned into a day-long event, people tend to eat non-stop for hours. In fact, it is ranked as the number two “food consumption event” of the year.  For people watching their weight who don’t want to be uncomfortable crunching carrots and celery sticks, you’re in luck — there are many healthy options for you to chow down while watching the big game.

Super Bowl Facts:
• By the time the final whistle blows at Super Bowl XLIII, they say, Americans will have downed 156 billion calories, mostly from greasy pizzas, fried chicken wings and beer.
• The typical Super Bowl party-goer consumes 1,300 calories through food alone — not including beer, soda and wine. It may be as much as 2,500 calories depending on the person and the party.
• One out of seven Americans orders take-out or restaurant-delivery food on Super Bowl Sunday. At least 58 percent order pizza, 50 percent scarf chicken wings and 20 percent go for a sub or sandwich.
• One in 20 Americans watch the Super Bowl at restaurants or bars.
• Americans double their average daily consumption of snacks on Super Bowl Sunday, consuming more than 33 million pounds of treats in one day.
• Super Bowl fans spend more than $50 million on food during the 4 days prior to the Super Bowl.
• An additional $11.8 million is sold in beer prior to Super Bowl Sunday
• Super Bowl Sunday is the biggest winter grilling day of the year.

Eat this, not that at your Super Bowl party:

1 serving Beef Chili VS. 1 serving Turkey Chili with Beans:
345 calories, 7g fat, 7g fiber vs. 178 calories, 4g fat, 10g fiber

Substitute lean ground turkey breast and beans for ground beef in your favorite chili recipe. Top with chopped tomatoes and peppers for a crunchy, hearty texture. Filling up on hearty lean protein and fiber-filled beans will not only provide you with fiber and protein, but you’ll save close to 200 calories.

Buffalo Wings with Blue Cheese Sauce VS. Baked Chicken Fingers with BBQ Sauce:
1170 calories, 85g fat, 3g fiber vs. 470 calories, 8g fat, 2g fiber

Swapping artery-clogging Buffalo wings with a side of full-fat blue cheese dressing, by making your own baked, skinless chicken fingers with barbecue sauce, save you a whopping 700 calories and over 70 grams of fat.

Potato Chips (2 oz) with Onion Dip (1/2 cup) VS. Stacy’s Pita Chips (2 oz) with Hummus (1/2 cup):
520 calories, 39g fat, 2g fiber vs. 460 calories, 19g fat, 8g fiber

Potato chips with onion dip is a combination of greasy, fried carbohydrates and trans fat. Instead, you can help your heart and cholesterol by switching to whole-grain chips, like Stacy’s Pita Chips and hummus. Hummus is made from chickpeas which have poly- and monounsaturated fats which are beneficial to your health. Plus, you get the added boost of fiber.

2 slices Pizza Hut Pepperoni Pizza VS. 2 slices Pizza Hut Thin Crust Veggie  Pizza:
780 calories, 38g fat, 4g fiber vs. 360 calories, 14g fat, 6g fiber

Super Bowl Sunday is the No. 1 day of the year for take-out pizza. You can still have pizza, but choose the crust and toppings wisely. Trim over 400 calories from your slices by choosing crunchy, thin-crust pizza and order lots of fiber filled veggies on top instead of high fat, high sodium meat toppings.

Fried Nachos with ground beef and sour cream(8 ounces) VS. Baked chips with Turkey Chili and low fat cheese(8 ounces):
1560 calories, 86g fat, 10g fiber vs.700 calories, 5g fat, 17g fiber

Nachos may be a Super Bowl party staple, but they’re packed with calories, fat and sodium. Assembling your nachos with baked chips such as those offered by Tostitos, topped with lean turkey chili and shredded low- fat cheese will not only save you half the calories, but 17 times the fat of the original version.

1 Sierra Nevada Bigfoot VS. 1 Beck Premier Light:
330 calories vs. 64 calories

What’s a Super Bowl party without tons of heavy beer drinking? Gulp down a six pack and, well, it isn’t pretty that over 1000 calories, the equivalent of a 7 glazed donuts. Choose a light beer instead, or make your own wine spritzers to save on calories.

1 cup of Un-shelled Nuts VS. 1cup In- shelled Pistachios:
700 calories, 56g fat, 13g fiber Vs.  340 calories, 28g fat, 10g fiber 

From the moment the pre-game interviews start, through the exciting and entertaining commercials and most importantly watching the actual Super Bowl, everyone’s eyes are glued to the T.V.  Therefore, people aren’t watching how many handfuls nuts they are consuming. Although nuts do contain healthy fats, eating straight from the bowl can easily lead you to munch through 1000 calories. In shelled pistachios, contain the lease calories because the shells take up most of the volume of 1cup.  Cracking them open allows you to be conscious of what you are doing and therefore slow down consumption time, which can enable one to curb their caloric intake dramatically.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also 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.

Dear Yvonne,
Given popular press depictions of sex — namely that we’re always supposed to be in the mood — how do I know if I’m “normal” when it comes to sexual desire?
—Bailey

Dear Bailey,
When it comes to sexual desire, there is no “optimal” level or universal “norm,” despite what the media or anyone else says. Sexual desire differs from person to person, and relationship to relationship. Depending on what’s going on in your life, your desire may increase or decrease at different times. Rather than measure yourself against what are often unrealistic societal standards when it comes to sex, consider what’s right for you.

When it comes to you and your relationship(s), you are the expert. Listen to yourself and consider if you feel good about the role sexual desire is playing in your sex life and life overall. If you find it needs a boost, make sure to concentrate on you and your relationship, rather than attaining some elusive level of “optimum” sexual desire.

Dr. Yvonne Kristín 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.”

Well it’s Super Bowl weekend – a great American tradition – and everyone is very excited thinking about where they will be spending their weekend having fun and watching the game.

Typically around this season, I always get asked “Hey Dr. Manny, what are the healthiest snacks for me to serve during my party.” And of course I go through the panoply of things like veggies and other low-fat treats. And of course, I always advise people to drink in moderation.

But I’ve recently started getting a lot of phone calls from my male friends saying, “You know, we just read that a new study out of Australia that’s reporting that alcohol is good for your sex life.”

According to the researchers who interviewed over 1,500 men – those men who regularly consumed alcohol reported less erectile dysfunction. It seems that every time there is a study that comes out linking alcohol to good health, everybody wants to jump on the bandwagon and join the party.

But let’s be careful here. True erectile dysfunction is a vascular problem, and there is no evidence that alcohol improves vascular conditions. If anything, alcohol can worsen vascular conditions, especially when they’re associated with diabetes and obesity.

Looking at studies that survey outcomes can lead to many biases from the subjects involved in the study — and let’s face it, erectile dysfunction is not a topic that most men feel comfortable talking about!

So when I see headlines in newspapers saying that alcohol can be good for your sex life, I wonder what a “good” sex life is? Because last time I checked, it was far more complex than having an extra couple of beers.

Ever since the early ‘70s, we have been on the universal precautions bandwagon. 

First, we introduced latex gloves in the healthcare setting in doctors’ offices and in hospitals.

Next, individuals who prepare and serve food in restaurants, cafeterias, etc. also started using latex rubber gloves.  So what are the chances you can develop an allergic reaction to latex rubber?

The majority of those affected develop only localized symptoms such as skin irritation and burning, itchiness, redness and/or swelling of the hands or those areas exposed to the latex.  Next, are those unlucky allergic people who may have reactions that are more serious and progressive.  Higher-risk areas include the dentist’s office, operating room or emergency department and gynecologists’ offices ― just to name a few.  So get a medical identification card and/or bracelet to inform of your latex allergy! 

So where else do we see allergic reactions to latex rubber?

What am I seeing in my office?  Just the other day, a restaurant owner who supervises food preparation (personally) was exposed to foods and products served by staff who wear latex rubber gloves. When tested, we learned she had become allergic to latex rubber and had two potentially life-threatening reactions as a result of exposure in her own restaurant. 

If you are allergic to latex, be aware you may also react to the following foods: Bananas, avocados, chestnuts, apples, carrots, celery, papayas, kiwi, melons, potatoes and tomatoes.

Finally, defense being your best option, click here  for a consumer-friendly list of products that may contain latex rubber.

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.

Most likely, the last time you went to the movies, you bought something from the concession stand.  You thought you were doing the right thing, opting for small popcorn rather than getting lured by the special for a large popcorn and large soda.  You may have felt righteous ordering the small popcorn without the butter or a bag of fat-free Twizzlers.  Despite your best intentions, these seemingly harmless movie theater snacks can still be sabotaging your best efforts to eat well.

Here’s the low-down on your favorite movie theater treats and tips on how to make an evening at the movies more diet friendly.

Tanya’s Tips:

1) Pop your own.  Your best bet is to make your own popcorn at home and bring it to the movies with you.  Stick it in your purse or under a jacket and they won’t even know you’re bringing in outside food.  Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber.  That is a savings of almost 400 calories from getting a small bag of movie theater popcorn.

2) Bring along other healthy snacks.  If popcorn isn’t your thing, there are plenty of other healthy snacks that are great to munch on at the movies.  Make your own trail mix with nuts, dried fruit and high-fiber cereal or bring along some grapes and cut up apples if you want a bit of crunch.  Fruits will satisfy a sweet tooth without adding all the calories in gummy bears or Starbursts.

3) Choose diet soda.  A small cup of soda, generally about 18-20 oz., has about 200 calories compared to diet sodas that have zero calories.  Stick with diet drinks or water to save on excess calories that won’t even help fill you up.

*F-Factor Best Bets

Popcorn:

Candy:

Beverages:

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also 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.

One hot summer day last August, a Kentucky high school football coach named David Jason Stinson decided that his players needed to be pushed at practice to perform to his standards.  The team ran what are called “gassers” — sprints up and down the field — to build stamina.  One onlooker reportedly said the jeering of players by Stinson and his staff was “appalling.”  Stinson himself allegedly vowed that the sprints would continue until one player quit the team for good. 

A player collapsed and was taken to a shady area to recover.  Apparently that didn’t make Coach Stinson call off the sprints.  A second player — David Englert — actually did quit the team, which might have been satisfying in some sadistic way to Stinson.  But it was too late.  Fifteen-year-old sophomore Max Gilpin fell to the ground.  He died three days later of heat stroke, septic shock and organ failure.

Coach Stinson has now been indicted by a grand jury.  He is charged with reckless homicide, meaning he should have known that his behavior could lead to Gilpin’s death.

Stinson knows plenty about football.  He played college ball and in the NFL for a short time.  Indeed, he would have known that heat-related deaths do occur among high school players, college players and the pros.  And he was the one who was supposed to protect his team. 

Something went horribly wrong.  In Stinson, the equilibrium that a coach needs to demonstrate between motivating players and nurturing them went fatally out of balance. For reasons I can only speculate upon, he needed to prove he was tougher than the high school kids on the field.  Maybe the memory of his season with the New York Giants seemed to be fading.  Maybe he needed to remind everyone what it takes to really make it to the pros.  Maybe he worried he never really had made it big himself.

Whatever weakness resided inside David Jason Stinson seems to have translated into an inhuman and deadly set of circumstances that August day.  It’s always that way when one person knowingly puts another in mortal danger.  It’s about what’s broken inside the man or woman orchestrating the emotional or physical violence.  It’s about old injuries to that person’s self-esteem creating new and potent risks for others.  It’s about the recycling of psychological pain into something virulent that can kill.

Don’t be confused by the fact that the teenagers put in harm’s way were football players.  Don’t lose sight of the fact that, athlete or not, Max Gilpin wasn’t even old enough to drive.  He needed Stinson to look out for him, not goad him to risk his life to prove he was a man.

Stinson reportedly brought a photograph of Gilpin to every practice following the player’s death.  He has also reportedly commented that he lost a boy that fateful day, too. 

The trouble is, carrying a photograph of your victim around isn’t appropriate.  It shows a lack of insight and sensitivity.  And as someone who has counseled more than my fair share of bereaved parents, I’d guess that Stinson knows almost nothing about the depth and intensity of the Gilpins’ loss.  Pretending otherwise adds insult to the fatal injury inflicted on Max Gilpin.

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 or e-mail him at info@keithablow.com.

With all the hype about fighting aging through Botox and cosmetic fillers, we sometimes forget that the heart of dermatology is based in addressing common skin concerns.  This blog entry will be high-level overview of these concerns and some common ways to treat them.

The top ten skin issues we see at Sadick Dermatology are:
 1. Acne
 2. Allergic Rashes
 3. Eczema/Psoriasis/Dry Skin
 4. Suspicious Moles/Skin Cancer
 5. Hair loss
 6. Warts
 7. Nail Fungus
 8. Rosacea
 9. Herpes
 10. Pigmentation

Acne
Acne is a skin disease that affects more than 85% of teenagers.  In many cases, acne diminishes with age, but some people continue to have breakouts in their 30s, 40s and 50s. Acne can be treated by a number of over-the-counter remedies that contain drying agents such as salicylic acid or benzoyl peroxide.  For more severe cases of acne, patients may opt for low-dose oral antibiotics, topical antibiotics, topical retinoids, phototherapy or laser treatments.

Allergic Rashes
These are changes of the skin, which change the skin’s color, appearance and/or texture.  Rashes may be localized or affect larger areas of the skin.  In many cases, patients complain of itchiness ― although not all rashes itch.  Obviously, not all rashes are the same and it is best to go to a dermatologist to identify the cause so that the best treatment regimen can be secured.  Learning the cause of the rash is the best way to prevent future breakouts.

Eczema/Psoriasis and Dry Skin
These are all somewhat related in that they are inflammatory, persistent skin issues that are tied to skin dryness and recurring skin rashes. They can be unsightly and annoying.  Treatments vary and a visit to the dermatologist is usually necessary.  Common treatments involve topical corticosteroids in the form of ointments, creams or lotions.  In severe cases, dermatologists may recommend photo/light treatments (PUVA or UVB) or systemic prescriptions such as biologics, cyclosporine, methotrexate or retinoids.

Suspicious Moles/Skin Cancer
Moles are another frequent skin issue.  With the increasing rates of skin cancer, patients should seek medical guidance when a suspicious mole appears.  For starters, moles are perfectly natural and can be influenced by genes or sunlight.  While moles are naturally occurring, it’s the appearance of the mole and its characteristics that distinguish benign moles from cancerous moles.  The four key criteria for moles relate to asymmetry, border, color and diameter. Sometimes evolving is added as a fifth criterion.  If a mole starts changing in size, color, shape or if the border becomes ragged or you notice bleeding, then it’s important to consult a dermatologist.  

Hair Loss
Many female and male patients come to visit my office to discuss hair loss which can be caused by a variety of issues.  The most common form is alopecia, a medical term for loss of hair from the head or body.  Alopecia can be a genetic phenomenon, hormone variation, or even a reaction to a hair treatment such as relaxers or hot hair irons.  In some cases it can be related to an iron deficiency.  For the best result, go to a dermatologist with a specialty in hair loss. This physician can determine the exact cause and provide a treatment that may include topical creams and ointments as well as special prescription shampoos and conditioners.

Warts
Warts are generally small in size and rough to the touch.  They appear most commonly on the hands and feet.  They are very common and are caused by a virus named HPV.  They are contagious when there is contact with the skin of an infected person.  You should also be aware that it is possible to get warts from using towels or other items used by an infected person.  In many cases, warts go away after a few months, but sometimes can last for years.  Treatments for warts vary from over-the-counter topical products, to prescriptions and cryosurgery.  While warts may be unsightly, they are not harmful and can be easily treated.

Nail Fungus
Many patients have concerns over nail fungus.  Onychomycosis is the medical term for a fungal infection of the nail.  This common condition impacts as much as 8% of the entire adult population.  It can appear on both finger and toe nails and is characterized by thickening and a yellow or cloudy appearance to the nail.  There is usually no pain associated with a nail fungus.  The treatment for nail fungus can be difficult because the infection is usually embedded within the nail and therefore difficult to heal with topical treatments.  The most effective treatments seem to be systemic antifungal medications.  These medications may have an impact on the liver and it is important to be followed by a physician.  Also note that it can take up to a year to clear up the nail fungus.

Rosacea
This is a widespread skin condition that usually affects Caucasians.  Rosacea patients have flushing and redness on their face and may also have small red bumps or pustules.  Rosacea can appear on both sexes but seems to affect people between the 30s and 60s.  Unfortunately, there is no consensus as to the cause of rosacea, treatments vary and a dermatologist should be consulted.  Some treatment tips are to avoid irritating topical lotions and cleansers and to use sunscreens with a minimum SPF 15.  Prescription treatments can include both topical and oral medications.  A dermatologist may recommend a photorejuvenation treatment.  Rosacea can be difficult to treat and many patients are encouraged to follow regimens and be patient.  It can take up to 1-2 years to get the disorder under control.

Herpes
Herpes simplex is a viral disease caused by the herpes simplex viruses.  Oral herpes, also called cold sores, usually infect the face and the mouth.  Infection of the genitals is also very common.    Herpes viruses have a cycle and there are periods where the virus is active and periods where the virus is inactive.  The active cycle can last between 2 and 20 days, during which sores appear and then disappear.  Recurrence times vary and there is no consensus on the triggers.  While there is no cure for the virus, there are treatments that can reduce outbreak frequency and duration.  Herpes is contracted through direct contact with an active lesion or the body fluid of an infected person.  Condoms are the best way to limit transmission because the virus cannot pass through latex.  The most common medications used to treat herpes include antiviral medications such as Zovirax, Valtrex and Famvir. 

Pigmentation Disorders
The final top ten skin concern that patients have relates to skin pigmentation.  Skin pigmentation disorders affect the color of skin.  The most common form of skin pigmentation that we see in our office is hyperpigmentation or the darkening of an area of the skin.  Hyperpigmentation may be caused by sun damage, inflammation or acne.  Individuals with Asian, East Indian and African skin tones seem to be more prone to hyperpigmentation.  Treatment for these darker areas includes medications that bleach or lighten the skin.  Common ingredients include hydroquinone, kojic acid, azelaic acid, ascorbic acid and retinoids. 

As in all cases, patients are encouraged to seek treatment and advice from a physician if there is a skin concern or issue.  In many cases, these conditions are covered by insurance and can be treated with either over-the-counter treatments or with prescription medications. 

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.

Congratulations mom, on the birth of your eight beautiful children! Being the resident obstetrician here at FOX News, my staff has been asking me all day today “Oh, Dr. Manny did you hear about the lady who had octuplets in California? Isn’t that amazing?”

And yet, despite the fact that I’m very happy for these parents, and I’m very proud of the physicians and nurses that took care of this patient, I also realize that this was a very high-risk pregnancy that could have easily ended up with significant problems. That’s the topic I want to talk about.

Many times we tend to focus on these medical miracles, and we often do not realize all the potential complications that could arise when facing challenging clinical scenarios.

Take, for instance, the story that we did a couple of years ago about the woman who had twins at the age of 60 — after that story ran, I started getting phone calls from women all over the world, asking how they too could have children after the age of 55.

I assisted in that delivery, and what many people don’t know is that that there were many issues we had to deal with having a patient over the age of 60 delivering twins. The same thing is true for anybody that has a multiple pregnancy because a woman’s womb was generally made to birth only one child at a time. When we artificially enhance that number by 3, 4, 5 or 6, we are playing Russian roulette.

The most common complication for multiple pregnancies is prematurity. A premature infant has a significant risk of developmental delays, visual problems and hearing problems.

There are also a number of maternal complications that can arise from multiple pregnancies like high blood pressure, diabetes and significant post-partum bleeding.

So the take-away is this: Medicine has a beginning and an end. But somehow, many people tend to forget the middle part – and that is the part that must be clearly understood by the patient and physician for the miracle to take place.

Salmonella is an animal bacteria that lives in the intestines of cows and chickens.  It has become prevalent in these animals and can easily spread to humans through live chicken handlers and food handlers. We raise our poultry in close quarters and squalor, injecting them with steroids and antibiotics that weaken their immunities and create resistant bugs. Salmonella can also easily spread to crops from manure and irrigation, so people can then become infected from eating contaminated produce. Peanuts have not been part of previous outbreaks, but the bacteria is spreading to vegetables never before affected.

At this point there are 2 to 4 million cases of salmonella food poisoning every year in the U.S., with close to 1000 deaths.
  
The current outbreak involves a resistant salmonella that is becoming a growing problem. Peanut Corp of America has not done an effective job — in fact, salmonella was found on the floor of one of its Georgia factories. The bacteria probably got into the peanut butter in the manufacturing process.
 
More than 125 products have been recalled, including 7 million cases of Kellogg Keebler crackers and Amos cookies, General Mills products, Perry ice cream, NutriSystem granola bars and Pet Smart dog biscuits.

Despite these recalls, the overall risk to the consumer remains statistically quite low. For those who don’t want to take even the slightest risk (I can’t blame them for this) a listing of the 125 products that have been recalled is available at the FDA website.

How to solve the growing Salmonella problem?
*  FDA regulations and manpower need to be increased because the problem is very difficult to oversee. The current outbreak is an example: Peanuts grown in Georgia are made into peanut butter in Minnesota and then sold throughout the country
*  Other techniques that should be considered to protect our peanut crop and other vegetables include radiating vegetables, altering crops genetically to make them resistant to bacteria, and using chlorine dioxide compounds which kill salmonella in the growing and food-handling process.

What should you do if you think you are sick with salmonella poisoning?
*  Symptoms of salmonella poisoning include nausea, fever, and diarrhea
*  Dehydration is a primary concern, so keep well-hydrated
*  Consult with your physician
*  Antibiotics may be considered if the infection is not resolving

To check out my oped in Newsday this past week on the Salmonella/peanut butter outbreak, click here.

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

Sushi bars are the fastest-growing restaurant segment of the ethnic food industry. That’s good news for Americans, because if you’re in search of a healthy meal, Japanese food fits the bill. Traditional Japanese food is one of the healthiest fares, most often prepared with little oil and features ingredients like tofu, rice, seaweed, noodles, vegetables, and small quantities of fish, chicken, and lean meat. Most sauces are low-fat, and made with a base of broth, soy sauce, or sake. But beware! As sushi becomes more and more mainstream, many rolls are being created to suit the high-fat palette of American diners. Nowadays, cream cheese, tempura flakes, mayonnaise, and deep-fried fish, are popular ingredients in sushi rolls.

With these recent additions, it has become quite easy to walk out having consumed 1,000 calories without even realizing it. Below are some ways you can enjoy eating out at your favorite Japanese restaurant while sticking to The F-Factor Diet.

Here are some of my tips:

1. Start with a soup and salad.  Beginning your meal with a miso soup (50 calories) and a house salad with ginger dressing (110 calories), or seaweed salad (110 calories) fills you up and prevents over eating during the main course. Even if you’re not necessarily in the mood, trust us and order it! While edamame can be a healthy snack, the calories quickly add up; a 4 oz serving provides 170 calories and 6 grams of fat.

2. Roll it with cucumber.  A typical roll of sushi is prepared with one cup of rice (3 servings of carbs) to coat the seaweed. This one cup of rice provides 240 calories, and that’s before anything else is even added. Ask for your roll to be wrapped in cucumber instead of rice to save hundreds of calories.

3. Limit the rice.  If you are craving rice with your sushi, be assertive and request “light rice” (less rice). Take it a step further and request brown rice, when possible, for an extra-fiber boost. If you’re ordering two rolls, get one with rice and the second roll wrapped in cucumber.

4. Keep it simple.  Avoid battered and fried ingredients, including anything “tempura” or “crunchy.” Tempura is not only battered, but deep-fried as well. One shrimp tempura roll contains 544 calories and 13 grams of fat! Also, avoid the mayo typically found in “spicy” versions of common rolls like tuna, spicy salmon, etc. Each tablespoon of spicy mayo packs an additional 100 calories and 11 grams of fat into the roll.

5. Order sashimi.  Sashimi is low in calories, high in lean protein, and contains zero servings of carbohydrates. A one-ounce piece of tuna sashimi contains only 35 calories while a one-ounce piece of salmon sashimi contains only 55 calories. Aside from being low in calories, you also get the benefits of omega-3 essential fatty acids.

6. Healthier options.  Look for broiled, grilled or steamed items. Some examples of healthy options are sunomono (various seafood in vinegar sauce), tuna tataki, carpaccio and oshitashi (steamed spinach with soy sauce).

7. Ask for low-sodium soy sauce.  While salt contains zero calories, too much can increase blood pressure and can leave you feeling bloated. To counteract the sodium, make sure to wash your meal down with plenty of water.

*F-Factor Best Bets

Sample meal for dining in a Japanese restaurant during step 1:

• Green salad with ginger dressing

• Miso soup

• Sashimi dinner: 3 pieces tuna, 3 pieces yellowtail, 3 pieces salmon, 3 pieces shrimp

• Green tea

 Total carbohydrate: 0 grams

Total fiber: 3 grams

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also 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.