Barack Obama has just become the President of the United States, which is a 24 hour job, 7 days a week, for the next 1,460 days.  One may say becoming president is quite a stressful job.  Stress compromises our immune system which can ultimately result in cardiovascular disorders, diabetes and hypertension. Stress also increases heart rate and blood pressure, just to name a few. Also, stress can alter your blood sugar levels, leading to mood swings, fatigue and hypoglycemia. To avoid these risks, one essential ingredient Obama must fill up on is fiber. According to the American Dietetic Association the average American should be receiving 20-35 grams of fiber daily, but are currently only receiving between 9-11 grams.  Many studies have shown that increasing your fiber intake will reduce the risk for cardiovascular disease, diabetes, cancer and hypertension. Maintaining a healthy lifestyle is essential for President Obama.

Here are some tips to provide Obama the strength and ability to lead our country:

Fill up on fiber and protein.
Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistent, leading to improved energy throughout the day.  In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food intake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, which eventually leads to overeating. Lean protein like grilled fish, which is often a choice for Obama, helps to fill you up on few calories without filling your glycogen stores. Instead of legs and thighs, try buying chicken breasts, which will save you countless calories and unsaturated fat. Switch from chop meat to lean, ground turkey. Choose lean cuts of meat like sirloin and filet and steer clear of marbelized fat meats.

Eat more fruits and veggies.
While reports have said that Barak Obama enjoys high fiber veggies like broccoli and spinach, by simply adding more produce to his diet, he will find that he’ll begin eating less and thereby maintain a healthy weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit adds bulk and satiety to any diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some other fiber rich choices include cauliflower, artichokes, heart of palm, apples, berries and pears.

Don’t skip breakfast.
Although being President barely leaves one time to breath, Obama must take a minute to eat breakfast. Recent research shows that eating breakfast can actually help you shed pounds by jump starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories. Switching from white bread to whole wheat as well as from white rice and pasta to brown rice and whole wheat pasta, will not only save you calories, but provide you with fiber and essential nutrients.  Some delicious and satisfying breakfast options include a high-fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

Eat 3 meals daily. 
Although this may be difficult for someone who has to run a country, eating at least 3 meals and a snack daily is a must. Eating throughout the day helps to keep your blood sugar from dropping too low, therefore avoiding the symptoms of hypoglycemia which tend to lead to overeating. Having lunch mid-day is a great way to incorporate more fiber into your diet, as well as keep you feeling fuller, longer and prevent you from overeating at late-night meetings. Your best bet for dinner is to start with a broth-based vegetable soup and a small salad with the dressing on the side.  This combination helps to provide you with both protein and fiber, and fills you up while adding a minimal amount of calories. You’ll find that you will fill up quicker, and hold off temptations for seconds.

Enjoy snacks.
Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence — it’s an important part of your diet. Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. Carb-only snacks raise your blood sugar quickly then cause it to drop below normal. When that happens, you tend to eat anything you can get your hands on. However, what you choose as a snack can make a big difference on your energy and your mood. And often what most people choose is too high in calories and fat and leaves you hungry soon after. Snacks should be between 100-200 calories, which is just enough to satisfy you without sabotaging your health. They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. Sample snacks include, 1oz. of pistachios with 8 dried apricots, Gnu Flavor and Fiber Bar, or a pear with 2 tablespoons of peanut butter.

Don’t drink your calories.
Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level meaning your drink will not fill you up. Stick with calorie free beverages like unsweetened iced tea, water and Crystal Light flavor packets.
In addition, reports say Obama has a few favorite drinks and foods that he often can be found sipping or munching. These are all a great addition to any healthy diet. Some of these include:

Fiji Water: Water is important for all bodily functions, and staying hydrated helps fight fatigue while helping you stay in shape by avoiding any excess calories or carbohydrates. Obama can often be found sipping Fiji water. Fiji water is a smart choice because it contains naturally- occurring electrolytes for optimal hydration, unlike purified water which adds them.

Cuties: One of Obama’s favorite snacks is Cuties. These are small, simple, super sweet and seedless, making this a perfect snack for Obama to have while jetting on Air Force One or simply hanging with his girls in the Oval Office.  Cuties are the newest addition to the orange family. Two of these cute little mandarins contain 4 grams of fiber, 400 milligrams of potassium and 300 percent of the daily value of vitamin C.

Pistachios: While consuming all types of nuts can lead to an excess of calories, with pistachios you get more bang for your buck.  A 1 oz. serving of pistachio nuts is equivalent to 160 calories and 49 nuts.  This is compared to 23 almonds or 18 cashews for the same amount of calories. Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6, which studies have shown to be a stress fighter. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy monounsaturated fats, which have been shown to lower cholesterol.

Spinach: This is a great way to combat stress. It is rich in beta carotene, which helps boost the immune system. The body converts beta carotene into vitamin A, which itself has anti-cancer properties and immune-boosting functions. Spinach also contains iron and folate which can help reduce the risk for heart disease.

Broccoli:  Another one of Obama’s favorite vegetables is broccoli. Nutrition experts at the University of Pennsylvania School of Medicine say having a daily dose of vitamin C can help alleviate stress because it is a prevailing antioxidant used to keep the body healthy.  So continue filling up on broccoli and other high-fiber vegetables.

Protein Bars: Thank goodness for protein bars! These convenient, pre-packed, pre-portioned meals that are simple, mess-free and portable, are the perfect snack for the President of the United States of America! With so many different brands on the supermarket shelves, grabbing one while on the run is a simple way to satisfy your hunger… NOT SO FAST!!! Many of these “energy bars” although marketed as “healthy” are simply glorified candy bars. Gnu flavor and fiber bars are one of your best options. Gnu bars have less than 150 calories and 3 grams of fat, but contain 12 grams of fiber — nearly half of the daily recommendation. These high-fiber, low-fat bars are a savior when you’re in a car, at the office or the gym. Choose from any of their 5 tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut, and orange cranberry.

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.

Winter is in full swing across the country, with temperatures hovering below freezing.   Many people experience dry, irritated, cracked and chapped skin due to the combination of cold air coupled with extreme temperatures from indoor heating and outdoor sports.  This time of year can be especially challenging for patients with eczema (a common condition where the patient experiences skin dryness and recurring skin rashes.)

The best way to prevent dry, irritated and chapped, cracked skin is to keep it fully moisturized.  The first and simplest step that I recommend to my patients is using a humidifier indoors.  Humidifiers add moisture to the air which can help you feel better and avoid getting sick.  The additional moisture can eliminate or minimize a dry nose, prevent dry, itchy or cracked skin along with helping many avoid allergy and asthma problems.  Most patients notice a difference in the skin severity immediately after the humidifier is in place. 

The second step to reducing the symptoms of winter skin is to use a moisturizer with a higher oil content.  These moisturizers form a layer of protection that literally locks in moisture. Ointments are also another good choice. An ointment is basically a water and oil emulsion that can contain as much as 70 to 80 percent oil.  You can also use any products on the market for “extra” dry skin.  While these do not contain as much oil as ointment, they do have higher oil content than traditional moisturizers, and this will definitely help protect and condition skin while reducing itchiness and redness associated with winter skin.

The greatest way to moisturize skin in winter months is to apply a moisturizer or ointment immediately after showering.  During this time, there is the added benefit of locking in the moisture.  Be sure to use warm (not hot) water for your showers. A hot, steamy shower or bath, while it can feel great on a cold day, can actually make your skin feel worse.  Opt for warm showers and for best results, pat skin dry and immediately apply a highly moisturizing lotion or ointment.  This will definitely help improve your skin and prevent it from drying out.

This blog wouldn’t be complete until we stress the importance of using sunscreen ― even in winter.  Sunscreens are not just for the beach and sun bathing.  Use a sunscreen everyday without exception.  I suggest using a broad spectrum sun block with at least an SPF of 15, but preferably a SPF of 30.

Other helpful tips include dressing in layers to prevent skin from becoming too cold or too overheated (indoors).  Sweaty, moist skin when combined with extreme and sometimes harsh temperatures can cause further irritation. 

In addition, drink plenty of water.  Not only does this help your skin replenish moisture, it helps your body in countless ways. 

This is the advice I have given my patients for years and I hope that it helps reduce your dry and itchy skin so that the winter months can be more enjoyable.

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.

Natalie Dylan, the pseudonym for a 22-year-old San Diego woman, is taking steps to auction off her virginity.  She’s taking bids — reportedly already reaching into millions of dollars — to have sex for the first time at the Moonlite Bunny Ranch, a brothel in Nevada run by proprietor Dennis Hof.  She says she has taken a polygraph and is willing to undergo a medical examination to prove her virginal status.

Natalie’s sister already works at the Bunny Ranch.  Both women, according to Natalie, turned to selling sex as a way to continue their educations, after their father allegedly took out student loans in their names and used the money for other purposes.  Natalie has described herself as a graduate of Sacramento State College with plans to pursue a master’s degree in marriage and family therapy.

So here’s some advice from this therapist:  Natalie, it’s time to wonder whether a polygraph or medical examination can really tell you whether this is the first time you’ve found yourself in a house — of prostitution, or otherwise — that failed to value you as a human being (not a product) and count as priceless your well-being and spiritual development.  Whatever “ability” you have to cordon off your emotions and turn yourself into a commodity may well have been forged in circumstances that required you to deny your emotions and surrender your most private and intimate thoughts and feelings.  And if that is the case, the fact that you’re now the one “profiting” doesn’t insulate you from the psychological toll of replaying the loss of your innocence. 

I worry that your psychological virginity — that belief that the world around you is a safe and loving and predictable place — was taken long before this auction.  That brand of virginity is supposed to be surrendered only as childhood and adolescence yield to young adulthood and then full adulthood.  It is supposed to be protected in one’s early years by parents who put you first, and themselves a distant second.  It is supposed to be nurtured by caretakers and teachers and neighbors and friends who discover your special gifts, respect you as a person and honor your boundaries.  That’s how you learn to cherish yourself.

Take a little time to wonder why shouting out to the world that your first sexual experience might as well be shared with a stranger might be a way of shouting out to the world that your first experiences in other facets of your life were kept no less sacred, that you have been violated — whether emotionally or otherwise — without any compensation.  Is that why you figure you might as well put some money in the bank?  Which corners of your soul feel bankrupt?

Here’s the last piece of advice:  Understand if you will, that the world will always bid high for you to surrender that which is truly a priceless part of you.  But this time — unlike the last time — you can keep yourself out of harm’s way, if you believe you deserve to be.

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.

Hey, guess what? You have probably been eating foods colored by ground-up insects for quite sometime now.  I’m sure you did not know this. Carmine (a red food coloring made from beetles) has been used as a coloring agent in many foods from yogurt, ice cream, juices, candies, and even in cosmetics. 

University of Michigan allergist Dr. James L. Baldwin reported a number of patients with an apparent life-threatening allergic reaction to the insect-based food coloring.  Cases of asthma and hives and even anaphylactic shock, have been described. The carmine food dye may be a risk for those individuals that are sensitive or allergic to the ground-up insects. 

The NY Times reported a recent rule change at the Food and Drug Administration (FDA) that will mandate food manufacturers list carmine on a food label.  At present, the FDA does not require the components of food coloring agents to be named on a label. 

Natural food colorings can be added to foods and this new rule change is set to begin in 2011 (although food companies may voluntarily list the components of natural food coloring agents sooner).  It is highly likely that ingesting natural food dyes won’t cause any particular health problem, however if you experience an allergic reaction after ingesting a food product with carmine food dye, it may be something to discuss with a food-allergy savvy allergist.

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.

I always think of the brain as a gigantic muscle. Just like any other part of our bodies, when you don’t exercise your mind, you don’t achieve maximum performance.

I can remember as a student, finding ways to help me understand and memorize the plethora of information that I was bombarded with each day. I kept those habits with me through my lifetime by doing things like reading books that made me think, daily newspapers, playing chess, doing crossword puzzles, writing and listening to music.

As I get older, yes, my knees hurt, I have back pain, and God knows my shoulder gives out once in a while — but my mind is as sharp as ever. There are many disease processes that can prematurely age the brain and interfere with memory, such as Alzheimer’s, Parkinson’s, epilepsy and certain metabolic disorders. And I know that the pharmaceutical industry is trying their best to develop medications that will help these patients retain memory function.

These days, I am reading more and more about college students relying on pills to help with their concentration. Even parents are requesting that some of these pills be prescribed to their children to enhance their performance in school.

Now I’m not saying that some kids don’t need medications to help them concentrate, but the recreational use of these drugs is getting out of hand, and parents need to be aware that the potential side effects can be serious.

But what is even more upsetting to me, is what I have been reading lately about some pharmaceutical companies developing a new lifestyle pill for the general population suffering from what they like to call “age-related memory loss.”  These new medications are basically watered-down versions of some of the drugs that patients are taking for the treatment of Alzheimer’s. But these new, less-potent versions are targeted toward making healthy minds sharper and more aware.

I can see it now, let’s look at the commercial:

Husband: Honey, I’m home, and I picked up the groceries like you asked.

Wife: Thank you dear, but oh — you forgot to buy the bread and butter.

Husband: Oh, you’re right — I don’t know what happened…I just forgot.

[Insert sentimental music here]

Cue sympathetic voice saying: “Don’t forget the small things, take this ‘new pill’ that will help you remember everything you need to know to keep your wife happy.”

Getting old is not a bad thing. But taking pills to stay young, could have a very damaging effect on our future. What’s next, a pill to forget?

Today, millions of people across the country are making a date with history. To the millions of Americans looking for change, the inauguration of President Barack Obama marks a new beginning, bringing forth a universal feeling of patriotism, hope, and excitement. On this day, students are wearing T-shirts with Obama pictures to school, vendors are flooding the city streets, selling everything from flags to buttons, and millions of people are glued to their television sets, the Internet and radio stations — all to be a part of this monumental event in our nation’s history.

This morning, here at Hackensack University Medical Center, I met a couple who I think will remember this day for the rest of their lives — not only because of its distinguished place in American history — but because of its place in their hearts, as the birthday of their new baby girl. After the delivery, I asked the proud parents why they scheduled the birth (a C-section) for this day and they told me that — as African Americans — they wanted to give their child a gift she would remember for the rest of her life — a gift that would honor and empower her as a symbol of the hope and change that became reality when the first African American man became the new leader of the free world.

I am sure that of all the things that President Obama has received congratulating him on his well-deserved victory, nothing will match the gift of a life that represents a generational change and a belief that hope will continue to keep America strong and prosperous.

With today being Inauguration Day, I would like to take a few moments to reflect on the physical and psychological aging that goes on when you are in a high-stress job with tremendous responsibility. It isn’t just being President of the United States, though of course the health of our president is everyone’s concern. 

Back in 2004, I interviewed former President Clinton’s heart surgeon, Dr. Craig Smith, for the Washington Post, and I was amazed at how clogged Clinton’s arteries were prior to his extensive heart bypass operation. Of course, Clinton was a famous fast-food junkie, and he also admitted later that he wasn’t completely compliant with his cholesterol-lowering medication. Clinton exercised, played golf, and kept his weight down, but his photographs show him visibly aging over his 8 years in office.

George W. Bush is a runner, and exercised vigorously throughout his 8 years in the White House. During most of his first term, Bush reportedly ran an average of three miles, four times a week, also swimming, lifting weights, and working on an elliptical trainer. But reportedly damaging the meniscus of both knees, Bush switched to mountain biking for his regular exercise during his second term. Bush’s regular exercise throughout his presidency, and more careful diet than Clinton’s, will make it far less likely that he will suffer from heart problems in the future. Another factor is genetics — the good health of Bush 41 (who once again plans to jump out of a plan for his 85th birthday), as well as that of Barbara Bush, is a good indication that Bush 43 will also remain in good health. Still, looking at photographs of President Bush over the past 3 years reveals a man aging visibly under the stress of the job.

Barack Obama is 47 years old, thin, and also exercises regularly and vigorously. He is a lover of basketball, and reportedly plans to play in the White House gym. The greatest concern for his health, if he manages to avoid the cream sauces and desserts of State dinners, will be smoking. We don’t know how much Obama has smoked over the years, and he has promised not to smoke in the White House, but stress and cigarettes are a dangerous combination. Here’s hoping that our 44th president can kick the habit for good. If he does, then his long-term risk of heart disease, lung disease, and cancer will decrease dramatically.

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

Dear Yvonne,
My partner is very active in local gay and lesbian advocacy groups, and it makes me uncomfortable since I’m trying to keep my sexual orientation on the down-low for various reasons. How can I deal with my feelings without trying to force my lover to give up his activities?
—Cain

Dear Cain,
This is something you need to work out on your own. Your partner shouldn’t be forced to give up any activities, and shouldn’t be made to feel responsible for your feelings — which include decisions you have already made for yourself because of your own comfort level.

To get to a better place emotionally, seek out holistic activities that allow you to get in touch with yourself, like yoga and meditation. Pursue outlets to express yourself and get to the heart of matter — maybe try writing in a journal. If necessary, consider talking to a counselor about why you’re having problems coming out, and what you can do to get to a better, more accepting place. This discomfort is your problem, and one only you can address with yourself.

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.”

America has been called a “fast food nation” and for good reason. Every day, one out of four Americans eats a fast-food meal. Eating just one fast-food meal can pack enough calories and fat for an entire day. With that said, an obesity epidemic has indeed overtaken the United States, with some two-thirds of Americans now considered overweight, and about one-third categorized as obese.

Studies have indicated eating out as one factor contributing to the spread, and Americans are demeaning restaurants more than ever.  These days, at most fast-food restaurants, they have a menu that is dedicated to eating healthier foods. You will see items such as grilled chicken, salads, baked potatoes, reduced-fat desserts, and many other menu items that can be healthier for you to order. So you can still go to your favorite fast-food restaurants and order tasty, but healthy dishes.

Fast Food Facts:

• According to studies at the University of Minnesota, fast-food consumption has increased in the United States over the past three decades.

• In 1972, we spent 3 billion a year on fast food — today we spend more than $110 billion.

• Harvard Medical Center reported that currently, Americans eat 200 calories more food energy per day than they did 10 years ago; that alone would add 20 pounds annually to one’s weight.

• Portion sizes offered by fast food chains are now two to five times larger than when first introduced in 1950.

• 40 percent of American meals are eaten at chain restaurants.

Tips to help you dine out healthfully:

• Steer clear of large, jumbo and king size orders. Even a medium portion can be big, so share it with a friend. Better yet, opt for the small. The government recommends a three-ounce portion of protein. A great way to make sure you have the correct portion size is by using the “deck of cards” rule. The correct portion size should be about the size of a deck of cards.

• Eat half of what you order. Ask for a doggie bag and take it home. 

• Have a bottle of water or diet soda instead of a regular soda or fruit drink.

• Start your meal with a soup and salad.

• Order vegetables as your side dish.

• Savor your food and put your fork down between bites — this will help you eat less.

Red Lobster
Seafood is a great source of heart-healthy omega-3 fatty acids, but when prepared in butter and sauces, it adds an extra 21g of fat. When ordering dishes at Red Lobster ask for a lemon wedge or cocktail sauce as a healthier compliment to your fish.

Best Appetizer
• Chilled Jumbo Shrimp Cocktail: 6 shrimp = 138 calories, 2g fat, 0g fiber
Shrimp Cocktail is probably one of the best appetizers to order at a seafood restaurant. It is a lean protein, and for 138 calories, you can enjoy six succulent pieces of shrimp.

Worst Appetizer
• New England Clam Chowder: 940 calories, 65g fat, 6g fiber
This bowl of cream, milk and butter contains as many calories as 4 custard filled donuts.

Best Entrée
• Broiled Flounder: 240 calories, 5g fat,0g fiber
Lean white fish, like flounder is one of the healthiest fish in the sea. Fish provides protein, vitamins and minerals. Most of the health benefits of sea bass can be attributed to the presence of Omega 3 essential fatty acids.

Worst Entrée
• Cajun Chicken Linguini Alfredo: 1,828 calories, 117.2g fat, 1g fiber
You will be hard-pressed to find any Alfredo dish that isn’t packed with fat and calories. Once this sauce is soaked over the pasta, this dish must be ordered with a side or Lipitor and a heart pump.

Olive Garden
The Olive Garden is one of the most popular Italian food chains in America. When dining at Italian restaurants, pasta is usually the main focus. A main course of pasta in the United States can have as much as 1,000 calories — that’s more than half your total calories for the day.  Therefore, pasta-rich dishes probably aren’t on the menu for you, but there are many yummy dishes to order instead. But you can shave roughly 200 calories off any pasta dish by ordering a lunch portion (any time of day). To its credit, Olive Garden offers unlimited salad or soup with all entrees. Ask for half the dressing and it’s an offer you can’t refuse. Another plus: a side of vegetables comes with most dishes.

Best Appetizer:
• Minestrone Soup: 120 calories, 1.5g fat, 1g fiber
Ordering minestrone soup can be a great starter during these cold winter months. One cup contains a whopping amount of fiber, allowing you to fill up without filling out. Starting a meal with a vegetable-based soup will enable you to eat less of your entrée while remaining full and satisfied.  Your best bet is to always start your meal with a soup and a small salad with the dressing on the side. This combination helps to provide both fiber and protein, and fills you up while adding a minimal amount of calories.

Worst Appetizer:
• Hot artichoke and Spinach Dip: 1099 calories, 94g fat, 4g fiber
Don’t be fooled by the fact that this dish has vegetables in it.  Most dips are made with regular mayonnaise and/or sour cream, which contain ample amounts of calories and fat. This appetizer is the highest in calories and fat on the menu.

Best Entrée:
• Venetian Apricot Chicken: 380 calories, 4g fat, 8g fiber
This dish is a scrumptious twist to a classic chicken cutlet. The apricots provide you with a boost of fiber, making this a great fiber and protein combination.

Worst Entrée:
• Stuffed Chicken Marsala with Garlic Mashed Potatoes: 1315 calories, 86g fat, 8g fiber
While you may think you’re choosing to be healthy because you not ordering pasta, any chicken drenched in a buttery sauce with a side of mashed potatoes, will only put you at greater risk for a heart attack.

Boston Market
Boston Market has been highly praised for its home-style menu. They are known for their rotisseries and side dishes, but choose wisely as the calories and fat can definitely throw you. Dark meat with the skin can even be as fattening as prime rib, so go with the breast meat, no skin.

• Usually the meals come with 2 side dishes so try to choose at least one healthy side like steamed veggies and the other not so healthy.

Best Entrée:
• White Rotisserie Chicken with 2 sides: 210 calories, 2g fat
White meat chicken is one of the leanest proteins you can choose.  Ordering two sides of vegetables provides you with the ultimate combination of fiber and protein. Fiber and protein are the two nutrients that take the longest to digest and have the fewest calories.  These foods keep your serum glucose levels consistent, leading to improved energy throughout the day

Worst Entrée:
• Pastry Top Chicken Pot Pie: 780 calories, 47g fat, 2g fiber
A flaky crust plus a rich, gravy-like filling, chicken, potatoes, carrots, and onions, probably sounds like the closest thing to heaven. However this artery clogging dish is one of the worst items on the menu. 

Best Sides:
• Fresh Steamed Vegetables: 60 calories, 1g fat, 3g fiber
• Caesar salad with dressing on the side: 40 calories, 2g fat, 1g fiber

Worst Sides:
• Sweet Potato Casserole: 460 calories, 17g fat, 3g fiber
• Market  chopped salad: 450 calories, 43g fat, 4g fiber (dressing: 360, 39)
Steer clear of the word casserole. Casseroles are loaded with butter, cream and sugar — nothing good to maintain a healthy weight.

You may also be surprised to learn that the market chopped salad is the highest caloric and most fattening side on their menu. This is because it is dressed in cream based dressing that contains a whopping 360 calories. To avoid salad sabotage, ask for the dressing on the side and always dip your fork lightly in the dressing before digging into each bite. This will drastically reduce your dressing consumption.

PF Chang’s
PF Chang’s is a great Chinese restaurant that exists in so many malls throughout the nation. It is known for its large-style portions because you can dip in to every plate on the table. What makes Chinese cuisine so tasty is usually their delicious sauces. Be cautious of the fact that each tablespoon of oil contains 120 calories and 14g of fat. Limit your intake of fatty meats, fried wontons, egg rolls, shrimp toast, and fried rice (loaded with oil).  Anything labeled “sweet and sour” invariably means fried and coated in a sugary sauce. 

Best Appetizer:
• Seared Ahi Tuna: 210 calories, 9g fat, 1g fiber
You can never go wrong starting a meal with a lean protein, like tuna.

Worst Appetizer:
• Chang’s Spare Ribs: 1356 calories, 89g fat, 1g fiber
While spare ribs are a tempting and tasty menu item, be aware that they can contain more calories than half the entrées on this menu, and this is just a starter.

Best Entrée:
• Cantonese Shrimp: 330 calories, 12g fat, 4g fiber
Shrimp is a healthy and tasty seafood, and paired with veggies or a salad is great combination of fiber and protein which will keep you full on the fewest calories.

Worst Entrée:
• Pork Lo Mein = 1820 calories, 127g fat, 8g fiber
This dish alone contains more calories and fat than the average American eats in one day.

T.G.I.Fridays
When dining at T.G.I. Friday’s, you might have to skip some of the typical appetizers. Most, if not all, are fried, breaded and soaked in sauces. Fried foods are very rich, tasty and crispy. Nowadays, almost all food is fried for added taste and flavor. However, they are high in calories and eating them increases the risk of obesity. They now offer a “lighter” side on their menu. This will help you choose healthier dishes than those loaded with excess calories and fat, and we’re sure your taste buds will be tantalized.

Best Appetizer:
• Strawberry Fields Salad with Chicken: 390 calories, 2g fat, 3g fiber
This salad will satisfy both your sweet and savory cravings. The addition of fresh strawberries adds an extra boost of fiber, making this a one of a kind salad. Ask for the dressing on the side.

Worst Appetizer:
• Cheese and Broccoli Soup: 540 calories,
Although soup may have a reputation as a low-calorie meal option, heavy cream-based soups are most certainly not. This dish may seem like a “fiber and protein option,” but due to its high fat content from the cheese, butter and cream will only provide you with unwanted calories and fat. When ordering soups, opt for broth-based soups or ones filled with vegetables.

Best Entrée:
• Shrimp Key West: 225 calories, 7g fat, 5g fiber
This is a tasty, light dish that will keep you feeling full for less calories.

Worst Entrée:
• Chipotle Grilled Steak Sandwich: 1509 calories, 98g fat, 8g fiber
Some cuts of red meat may contain the highest amount of fat from all other proteins. Within one bite of this sandwich, your arteries will be instantly clogged!

Starbucks
Starbucks is one of the biggest coffee franchises in America today.  They serve the most yummy and unique blends of coffees. Don’t drink your calories. Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level. Starbucks will adapt to your healthy lifestyle by making their tasty beverages in low-fat versions.

Best Beverage:
• Café Misto with Skim milk(grande)70 calories, 0g fat, 0g fiber
Choosing low-fat or skim milk and no cream, will instantly cut your calories in half. Whole milk and skim milk have the same amount of protein, yet 1 cup of whole milk contains 160 calories and 5g of fat versus skim milk which contains 80 calories and 0g fat.

Worst Beverage:
• Strawberries and cream blended frappucino (grande) 570 calories, 15g fat,1g fiber
This drink contains as many calories as a slice of NYC pizza. Instead of ordering regular frappucinos, opt for the light, blended versions, for a savings of over 400 calories. 

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.

Our soon-to-be First Family faces a personal struggle that millions of other American families face every day: Their daughter suffers from allergies.

An estimated 10-15 percent of people with allergies in the U.S. are allergic to dogs or cats. And about two million people who have cat allergies apparently live with at least one cat in their households. For many pet allergy sufferers, the importance of keeping their pet outweighs the difficulties present due to their allergies. 

The major pet allergens are produced in glands in the skin and can easily get into the animal’s fur, hair and saliva as well.  These chemicals can cause an allergic reaction if an individual is allergen-sensitive.  There are a variety of allergy symptoms including itchiness of the eyes, nose and throat, as well cough, asthma and hives.

If you have pet allergies, consider the following proven survival tips:

• Create an “allergy free” bedroom (where we spend about one third of each day).
• Use a high-efficiency HEPA air cleaner in the bedroom.
• Purchase allergen mattress and pillow covers which may help to prevent pet hair brought into the bedroom from getting into the bedding.
• Use a vacuum cleaner with a HEPA filter and/or a double-bag filter to better catch pet allergens.
• Some studies indicate weekly bathing of a pet may substantially reduce the level of pet allergens in the fur (speak with your vet about any specific suggestions on best ways to do this).
• Learn which prescription or OTC allergy medications are helpful if you have pet-allergic symptoms.
• Allergy injections for pet allergies can be helpful in reducing symptoms if avoidance measures are not successful.
• One study found that it’s easier to transfer pet allergens form person-to-person when wearing wool rather than cotton.
• Washable wall covering, wood and linoleum flooring is easier to clean and remove adherent pet allergens than other surfaces. 
• Ask a non-allergic friend or family member when animal grooming is required.  It is best to do this on non-carpeted flooring. 
• Avoid the area around the cat’s litter box if you suffer with cat allergies.
• Wash your hands after handling a pet to keep from transferring the allergens to your eyes and nose.

LIVE SMART WITH YOUR PETS!  

Check out more tips about pet allergies from the American Academy of Allergy, Asthma and Immunology at their consumer friendly website at: http://www.aaaai.org/patients/just4kids/pet_allergies.asp

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.