Whether at the park, on the beach or in your own backyard, a family picnic is a great way to spend time together while bonding over delicious food and fun activities. Unfortunately, traditional picnic foods, like dips and mayonnaise-based salads, can wreak havoc on anyone’s health. With a little modification, you can enjoy a picnic without compromising your waistline and while keeping your family happy and healthy!

Colorful Crisp Produce:
Go raw! Get your picnics off to a ‘fruitful’ start by packing your cooler with a wide variety of colorful fruits. The more colorful produce you add to your menu, the healthier the meal. If they are in season, there is nothing quite like a juicy watermelon to finish the meal. Sliced apples, berries and dried fruit like raisins and dried apricots are perfect travel snacks without the mess of fruits you have to peel. Of course, don’t forget to pack your cooler with a burst of color from vegetables, providing your family picnic with antioxidants and essential vitamins and minerals. Try baby carrots, slices of celery, cucumbers and peppers, cherry tomatoes and broccoli. All of these are perfect for dipping into low-fat or fat-free dressings for a fun and nutritious snack.

Powerful Protein:
Pack slices of lean chicken, turkey, ham or roast beef and top them on a salad or sandwich for a delicious, healthy meal. Nuts can also boost your protein and fiber intake when sprinkled onto salads, but note-to-self: Watch your portions, because although they are high in healthy fat, the calories can quickly add up.

Say cheese! An ounce or two of low-fat cheese adds bold and tasty flavors to any sandwich, cracker or salad. Low-fat or fat-free yogurts make a yummy fruit dip, a savory veggie dip or just a plain old snack. If you’re bringing a grill, store lean chopped turkey, lean steaks and chicken at a safe temperature in a cooler. When grilling, avoid food poisoning or dangerous situations by making sure you follow instructions on how to properly clean, grill, and serve these meats.

Hearty Whole-Grains:
Refined breads, rolls and starchy pasta salads can pile on lots of calories and little fiber. Choose whole-grain products like whole-wheat rolls or whole-wheat pita bread, for an added boost of fiber and nutritional value without sacrificing taste. Bring along whole-wheat tortillas—kids love the fun shape of a rolled up sandwich. Turkey and veggies, lean ham and low-fat cheese, and peanut butter and jelly are all great options for fillings. Another kid tip: Use a potato chip bag clip to seal your wrap and keep the healthy contents from going to waste!

Delectable Desserts:
Berries, cherries and apples — oh my!  Instead of baking them in a cobbler, which can be over 400 calories a slice, arrange a colorful fruit platter or fruit salad, which is sure to satisfy any sweet tooth. Top your fruit with single-serving, low-fat puddings which are easy to store and mess-free, or add a dollop of fat-free whipped cream to tantalize your taste buds. If you can’t help but indulge in cakes or cookies, opt for ones that are low-fat and high in fiber, like World of Grain cookies. Pack along high-fiber cereals to add to yogurt with berries for a delicious parfait. 

Best Beverages:
It’s so easy to become dehydrated without even knowing it, especially when you are outdoors playing in the sun, hiking or tanning. Kids are especially prone to losing fluids, and often don’t want to interrupt their fun to drink. Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea and an assortment of low-calorie beverages. You can freeze water bottles the night before and use as cold packs to keep food and drinks cold.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

Take out your lean cuts of meat and start grilling. Although, studies have shown meats cooked at high temperatures (fried, broiled, and barbecued) produce a chemical called heterocyclic amines (HA’s), carcinogens that have been linked to several types of cancer, no need to fret any longer.

Scientists are gathering increasing amounts of evidence to show that the levels of HA’s in cooked meat can be lowered by simply marinating the food beforehand. In a recent study published in the Journal of Agricultural Food Chemistry, researchers found that alcohol-based marinades significantly reduced the amount of HCAs formed during cooking. They observed that steeping the meat in alcohol for several hours cut the high levels of carcinogenic compounds. While both beer and wine marinades were effective, the beer marinade was slightly superior in zapping the cancer-causing chemicals. Beer contains more water-retaining sugars than wine which may hinder the transport of water-soluble molecules to the steak’s surface.

Lean meats like filet mignon and sirloin steaks can do more good than harm: They’re a great source of vitamins B6 and B12, selenium, zinc, potassium, and many other essential vitamins and nutrients—not to mention protein. What could be better steak and alcohol in one bite??-Happy 4th of July!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

It is that time of year — tis the season for barbecues!! Although barbeques are great for the whole family, BBQ foods can be high in saturated fat, low in fiber and packed with calories.  If you are trying to maintain your shape or lose a few pounds for bikini season, don’t fret, there are so many healthy and delicious foods to substitute.

1) Simply grill it: With barbeques comes barbeque sauce. One tablespoon of sweet barbeque sauce has 20 calories, 4 carbohydrates and no fiber. Although this doesn’t seem like a lot of calories, who only uses 1 tablespoon of BBQ sauce? Eliminating sauces can be an easy way to cut calories.

2) Choose lean protein: Lean meats, such as, chicken, fish, turkey, and sirloin provides less calories, saturated fat and cholesterol than high fat meats, such as dark meats, hot dogs, and full fat hamburger meat. One ounce of lean protein has 45-65 less calories and 5-8 grams less fat than high fat meat. Opt for chicken or shrimp skewers but if your hamburger craving is a must, choose USDA Select or Choice grades of lean beef trimmed of fat, such as ground sirloin.

You would be surprised to learn that dark meat chicken with skin contains more calories and fat than a hot dog and hamburger:

BBQ chicken (2 pieces) 390 calories, 20 grams of fat
Hot dog contains 260 calories, 17 grams of fat
Hamburger contains 245 calories, 10 grams of fat

3) Choose whole grain buns: Whole grain products have more fiber than white bread. Remember fiber is the indigestible part of carbohydrate that provides bulk without any calories. Fiber fills you up without filling you out.

4) Skip the potato and pasta salad: Traditionally made potato and pasta salad are loaded with calories and fat. They provide excess calories in the form of carbohydrate without any fiber, which may cause drops in blood sugar, making you feel lethargic and irritable an hour after you eat them.

Cole Slaw, 1 cup: 400 calories, 20 grams of fat
Potato Salad, 1 cup: 430 calories, 24g fat

Instead, make a big salad mixed with all your favorite veggies. Spinach and rocket lettuce are in season. Or throw some sliced vegetables on the grill – asparagus is also in season and grilles very nicely.

5) Choose your alcohol wisely: When it comes to alcohol, some choices are better than others. So, if you want to have a drink in the shade and you are a beer -lover, try low-carb beer. Otherwise, chilled white wine is always yummy or vodka and crystal light tastes great, especially when it is blended with some ice!!

6) Don’t forget to hydrate: Alcohol plus sun can equal headache and dehydration. Therefore, it is important to drink adequate water when the sun is hot, especially if you are drinking alcohol. Drinking 6-8, 8oz glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydrations, so don’t forget to DRINK UP!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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

Studies show that certain foods can increase your chances of longevity by decreasing the risk factors associated with the top diseases plaguing Americans.  Here are some tips to increase your chances of living longer.

BEANS:

There are 23.6 million children and adults in the United States. While an estimated 17.9 million have been diagnosed with diabetes, unfortunately, 5.7 million people (or nearly one quarter) are unaware that they have the disease.

Studies have shown that people who eat a high-fiber diet lowered their risk of diabetes by 30 percent. Foods high in fiber take longer to digest, which means that insulin is created slowly, preventing blood sugar spikes.

PISTACHIOS:

About 400 million people around the world are classified by the World Health Organization as obese. In a study done by Swedish researchers, men who had been overweight at 18 were one third more likely to die prematurely compared to their normal-weight peers. The study of 45, 920 men over an average 38 years underlines the dangers of being overweight and the need to tackle a growing obesity epidemic.

This nut can help! Pistachios are known as “the skinny nut” because they contain two key nutrients which help stave off hunger: Fiber and protein. Pistachios are loaded with omega-3 fatty acids as well. Omega-3’s prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. They also drive down triglycerides and LDL cholesterol. Researchers suspect that omega-3’s may block the production of inflammatory substances linked to arthritis and lupus.

Get cracking! Whether you’re at the office, ballpark or hanging with the guys, stick with pistachio nuts.

EDAMAMES:

Prostate cancer is the most common type of cancer found in American men, other than skin cancer. Prostate cancer is the second leading cause of cancer death in men. One out of every six men will get prostate cancer during his lifetime, and one out of every 35 men will die of this disease.

Researchers from Japan’s National Cancer Center found that increased intake of soy isoflavones significantly reduced the risk of prostate cancer in men by as much as 50 percent.  Soy isoflavones help reduce testosterone, which is the hormone that may increase prostate cancer risk.

While dining with your wife or taking your family out for Japenese food, order some edamame to the table, which are boosting with soy. If that’s not your thing, opt for the miso soup.  If you’re in the car, grab a Soy Joy, which is not only packed with healthy soy proteins, but filled with essential vitamins and minerals.

COFFEE:

Alzheimer’s disease is the leading cause of dementia among the elderly. As of February 2009, as many as 2.4 to 4.5 million Americans are living with Alzheimer’s.

Is your morning cup of joe what gets you through the busy work day? According to the April, 2009 publication of Tufts Newsletter, a new study by Finnish and Swedish researchers reported that people who drink between three to five cups of coffee a day in midlife could be cutting their risk of Dementia/Alzheimer’s disease by 65 percent.

Some studies have also shown that coffee helps protect the nervous system, which can also protect against dementia.  Due to the fact that the average American drinks more than three and half cups of coffee daily, these results can have imperative implications for the prevention or delay of the onset of dementia/Alzheimer’s disease.

If three cups of coffee seems like one-too-many for you, don’t worry — have a skim cappuccino with breakfast or dessert, or grab an iced latte mid-afternoon. These sweet coffee treats will get you through the day. 

ALCOHOL:

Cardiovascular disease (CVD) is the No. 1 cause of death in the United States today. Seventy million Americans suffer from some form of CVD. 

A study by Harvard University researchers suggests that, moderate drinking was associated with a lower risk of heart attack. Those who had one-half to two drinks a day had the lowest heart attack risk — 40 percent to 60 percent lower than healthy men who didn’t drink. And that was true no matter whether they were drinking beer, wine or liquor. In addition, in a recent British study, they found that moderate alcohol consumption along with a healthy lifestyle added 14 years to life, compared with men and women who did not adopt these behaviors.

Do we need to say how to incorporate more alcohol in your diet? Just don’t get carried away doing shots with the guys.

SKIM MILK:

Both genetic and environmental factors play a role in multiple sclerosis (MS), a neurological condition that affects 2.5 million people worldwide.

Consuming sources of vitamin D like skim milk, eggs and sardines will help reduce the risk factors associated with MS.  According to researchers at Oxford University, northern countries, which have less sunlight, tend to have a higher incidence of MS. The study proves that vitamin D controls the activity of a gene that increases the odds of MS. Vitamin D attacks the fatty sheath that insulates the nerve fibers in the brain and spinal cord, reducing one’s risk of MS.

Switch from whole milk to skim milk and save on almost half the calories and eight grams of fat. Add skim milk to your coffee, smoothies and cereal bowls.

ONIONS:

According to researchers at the University of California’s School of Public Health, the healthiest people were those who consumed substantial dietary vitamin C on a daily basis.

There has been more research about the immune-boosting effects of vitamin C than perhaps any other nutrient. Vitamin C increases the production of infection-fighting white blood cells and antibodies, as well as levels of interferon — the antibody that coats cell surfaces, preventing the entry of viruses.

What’s a burger without sautéed onions?? Grill up some onions for your burgers and steaks and eat your way to a healthier life.

BANANAS:

Until the age of 55, more men suffer from high blood pressure than do women.

Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure.

Not only are bananas an amazing post-workout snack, but they are great to eat any time of day. Slice up some bananas into your morning bowl of oatmeal or cereal.  Blend bananas into a fruit smoothie or as a delicious dessert, or enjoy dark chocolate frozen bananas.

CHOCOLATE:

High cholesterol puts men at increased risk for heart attacks, strokes and peripheral artery disease. For many men, the risk of high cholesterol starts in their 20s and increases with age. High cholesterol tends to run in families, so obviously genes play a role. But a variety of lifestyle factors also affect cholesterol levels ― including diet, activity level, and body weight

According to Dutch researchers, men whom consumed cocoa lowered their risk of dying from heart disease by 50 percent compared to those who did not eat cocoa. Cocoa contains chemicals called flavanols, which have been linked to lower blood pressure and improve function of the cells lining the blood vessels.

How exciting is this? Something that you grew up on can actually help reduce your cholesterol! 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

As most of you know, children are notoriously fussy eaters.  However, there are ways to insure that your child is consuming a healthy diet despite what they might think.  Many of the foods that your child already loves are healthful and nutrient-dense.  All it takes is a little knowledge to make some informed choices and your child will be flourishing.  Here are some examples of typical kids’ foods that actually pack quite the nutritional punch:

1. American cheese: Kids love the color and the feel of this food, but there’s a lot for you to love about it too.  American cheese provides both calcium and protein, which is vital to their bone and muscle growth, as well as skin and tissue repair. 

2. Chocolate milk: Milk is another excellent example of a good source of calcium and protein, as well as many other vital nutrients. Children need at least 2 cups of milk each day to meet their needs.  While that may be hard to do with plain, white milk, studies show that by flavoring their milk, not only is consumption increased, but the tendency for kids to drink sugar-laden soft drinks and juices is reduced.

3. Breakfast cereals:  While there are many breakfast cereals on the market that have little-to-no nutritional value and tons of sugar, there are brands that are quite healthy. Kids love cereal because it’s bite-sized and crunchy, and if you choose the brands with the most amount of fiber and whole grains, they’ll be getting a lot more nutrition than they’ll ever realize.  A high-fiber cereal means that a lot of nutrients are still intact and have not been stripped away during processing.  Most cereals are also fortified with B-vitamins, important for a healthy immune system.

4. Yogurt:  Another calcium and protein source, yogurt also contains natural, beneficial bacteria that are important for normal gut functioning and integrity.  This helps to keep away the tummy aches.  You can find yogurts in a wide array of kid-friendly colors and flavors.

5. Hamburgers:  Most of us equate hamburgers with fat and an unhealthy diet. However, hamburgers happen to have a lot of nutrition in them.  Especially when purchased and prepared at home, look for the leanest ground beef and make them yourself.  Beef contains nutrients such as iron and zinc, and is an excellent source of high-quality protein.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

Over the past few years, the hottest trend in the food industry has been the onslaught of healthy food labeling, like “healthy fats, fat-free, low-fat,” etc.  They are everywhere it seems. Unfortunately, many of these foods are packed with fat, sugar and empty calories.  Below are some of the most devious diet foods today. Don’t fall into the hidden traps.

Olive oil: Sure it’s heart-healthy, monounsaturated oil, but it’s also rich in calories and fat. Oil is oil, whether its olive oil, or some other kind of oil, it still has 120 calories and 14 grams of fat per tablespoon. You’re better off using a pat of butter (for bread) than dipping it in olive oil because the bread sops up the oil like a sponge. So a little bit of butter is better than a lot of olive oil.

Tuna fish: Think that tuna sandwich is a light lunch? Think again. The average overstuffed tuna sandwich served in a restaurant contains 700 calories and 43 grams of fat. The culprit? The mayo. Tuna fish has just 35 calories per ounce and it’s full of omega-3s, but mayonnaise has 100 calories per tablespoon. You’re better off having a turkey or even a roast beef sandwich. Even chicken salad is better than tuna salad, because tuna is so fine there’s a lot more surface area for the mayonnaise to fill. Switch to fat-free mayo or mustard to save on more than half the calories and fat.

Granola: Granola may sound like the healthiest term, but beware — it’s often loaded with tons of calories and fat. That’s because granola cereals often contain oils, including coconut oil — which is high in saturated fat, sugar, nuts and other high-calorie foods. Something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber. Increasing your fiber intake is the key to feeling full and satiated.

Sushi: Japanese food is inherently healthy, but when you Americanize it and start adding things like cream cheese and avocado, that’s when you run into problems.  For example, a spicy tuna roll has 290 calories and 11 grams of fat, and a tempura roll has 320 calories and 17 grams of fat. Instead opt for lean tuna sashimi, which has about 35 calories and 1 gram of fat per ounce. You’re better off going with sashimi, miso soup (36 calories) and a salad (35 calories with a tablespoon of non-creamy ginger dressing).

Frozen diet meals: Sure Lean Cuisine and Weight Watchers frozen entrees are fairly low in calories and convenient, but they’re also highly processed and high in sodium. I understand the convenience factor, but most of these meals have more than 600 milligrams of sodium, the portions are really small and they’re not very satisfying.  So you eat one for dinner and then by 9:00 p.m. you’re hungry again. You’re better off eating a slice of whole-wheat bread with some light sauce and light mozzarella, or an egg white omelet with some vegetables.

Protein bars: Another convenient food — but not very nutritious — protein bars are basically glorified candy bars. They’re also often high in calories, fat and do little to satisfy a person’s hunger. A better choice is grabbing a piece of fresh fruit and a piece of string cheese or some dark chocolate and an ounce of nuts. These combinations of fiber and protein will help fill you up without filling you out.

Pretzels: They’re low in fat and low on nutrition. They’re basically empty calories, inherently, pretzels themselves are not unhealthy, but they’re basically all sugar so they’ll make you hungrier and you’ll gain weight as a result of over-eating. Instead, opt for whole-grain crackers to satisfy the crunch with a boost of fiber and spread some low-fat peanut butter or cheese on it. If it’s just the snack factor you’re looking for, pop some popcorn in your microwave for a low-cal, healthy snack of fiber and protein.

Fat-free, sugar-free muffins: Regardless of whether a muffin is fat-free or sugar-free, they still usually have around 600 calories. It’s nothing but cake in disguise, especially these double chocolate chip-type muffins. But even bran muffins are very dense and very high in calories. The same thing goes for scones. People think that because they’re not sweet, they’re healthy.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

Soy is not just recommended for women!  Scientific consensus supports soy as a part of a healthful lifestyle, and experts agree that soy is safe and healthy for men to consume in moderate amounts each day (2-3 servings daily).  Soy is a rich source of isoflavones, substances that mimic the effects of the female hormone estrogen — leading to concerns of whether or not this will have adverse effects on the male hormone.  Not only do researchers say there is no evidence of this when soy is eaten in moderation, but there are numerous studies showing the positive effects of soy on men’s health. 

Soy doesn’t just reduce cholesterol, but according to studies done at Tulane University, by bulking up on soy protein, you can lower your blood pressure. Soy may help by providing amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonin, tryptophan and valine) that expand blood vessels. Researchers from several Universities have concluded that adding 25 grams of soy protein to your daily diet helps lower the most damaging form of blood cholesterol — low-density lipoprotein (LDL) — by up to about10 percent.

In addition, Researchers from Japan’s National Cancer Center found that increased intake of soy isoflavones significantly reduced the risk of prostate cancer by as much as 50 percent. If all this isnt enough to convince you to bite into a soy burger, there has been evidence that soy can minimize hair loss, keep blood sugar levels stable and help with overall digestive health.

Soy is a must have for everyone. Soy is good for the heart because it is high in soy protein and fiber, contains heart-healthy fats, and is low in saturated fat. Soy is an all natural nutrient-rich food delivering high-quality protein, carbohydrates and fiber. It is also full of essential vitamins and minerals such as zinc, magnesium, iron and bone-building calcium.

With soy’s increase in popularity, manufacturers have been producing more soy products to receive these amazing health benefits. Below are some ways to incorporate soy into your daily diet:

Breakfast: Breakfast is the most important meal of the day, so start your morning off right. Soy milk  enhances any cereal or oatmeal. If that doesn’t do it for you, combine a low-fat soy yogurt with a high-fiber cereal and berries for a breakfast that will leave you satiated throughout the day.

Lunch: You don’t have to clog your arteries with a high-fat meal like pizza or cheeseburgers. Enjoy a whole grain veggie sandwich with melted soy cheese or soy burgers on whole-wheat buns with all the fixings. You can also toss soy-filled edamames into your salad for some added soy protein.

Snack: When you’re on-the-go, avoid the mid-afternoon crash with some soy nuts. Smear a tablespoon or two of soy nut butter on an apple or whole-wheat crackers. These snacks will fill you up without filling you out.

Dinner:  Start your meal off with a soy-based miso soup, which will help keep you full until you get to your main dish. Try opting for a tofu stir fry which will tantalize your taste buds. Get creative and add soy cheese crumbles to your favorite pasta dishes.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

As the saying goes “you are what you eat.” Sure, we all know that if we eat too many fried, fattening foods we will gain weight and probably not feel too great. But did you know that by choosing certain foods, you can actually change your appearance from the inside out?  Foods high in phytochemicals, antioxidants and certain fats all contribute to glowing skin, shiny hair and strong teeth and nails. 

For Smooth Skin:
Vitamin C found in citrus fruits, broccoli, peppers and berries activate fibroblast cells, which makes collagen. The healthier your collagen, the firmer and smoother your skin looks. Keep in mind, studies have shown that women who are deficient in vitamin C tend to bruise much easier.  Eat dark orange, red or green fruit and veggies which are filled with beta-carotene, an antioxidant that converts to vitamin A, which is imperative for producing new and young-looking skin cells.

For Shiny Hair:
Fill your plates with lean proteins like turkey, chicken and egg whites. Hair is made up of protein called keratin, so it makes sense that getting enough of it is essential for healthy, beautiful locks.

In addition, the mineral biotin found in eggs, almonds, bananas and strawberries helps to produce keratin, which has also been shown to prevent graying and hair loss.

For Pearly Whites:
Not only does calcium create cavity-resistant tooth enamel, but it also helps maintains the enamel so teeth stay strong. Aim to consume three servings of low-fat dairy products daily, such as low-fat cheeses, yogurt and skim milk. For all you lactose intolerant people, don’t fret — broccoli and strawberries contain as much calcium as their dairy counterparts.

For Nice Nails:
Zinc, more commonly known as “the acne terminator” also helps keep nails strong and prevent white spots. Great sources of zinc are oysters, eggs and nuts. Load up on spinach, broccoli, lettuce and avocado — which are all filled with folic acid. Folic acid is necessary for nail growth and strength.

** Not only does water help to move toxins through and out of your body more quickly, it also keeps skin plump and dewy, and prevents hair and nails from becoming dry and brittle. For an additional bonus, drink Fiji Water which is the only water that contains natural minerals like silica. Silica improves the condition of hair and nails, the texture and resiliency of skin, and is needed to make strong healthy bones and to keep your blood vessels elastic.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

If your goal is to lose weight without hunger, improve your energy, and reduce your risk of disease the solution is here.  Two-thirds of American adults are overweight, half of them obese.  After a decade of low-fat and low-carb diets, Americans are heavier than ever. With The F-Factor Diet, you won’t focus on which foods you must omit, instead you focus on adding food into your diet in order to lose weight and keep it off. 

What is fiber and why should we eat it?
Fiber has zero calories (it’s the indigestible part of carbohydrates).  After a decade of banishing carbs from your diet, The F-Factor Diet teaches you how to eat carbs and still lose weight!  While the calories on the F-Factor Diet are low (which is ultimately what leads to weight loss), you would never know it because the fiber-rich foods keep you feeling so full. 

There are numerous benefits to eating more fiber beyond just losing weight. Studies show that fiber-rich foods not only help you to lose weight but increase your chances of longevity. High-fiber diets alleviate constipation and reduce the risk factors for cardiovascular disease, adult onset diabetes, colon cancer, breast cancer and hypertension. 

Dietary fiber comes in two forms: soluble and insoluble.  Although you should get both soluble and insoluble fiber in your diet every day, there is no need to fixate on one type or the other. Because most whole plant foods contain both types of fiber, just increasing your intake of foods high in total fiber will provide you with beneficial amounts of both.  Soluble fiber swells in your stomach, providing bulk and giving you a feeling of fullness. Good sources of soluble fiber include dried beans and legumes, oatmeal, oat bran, barley and citrus fruits. Soluble fiber also has cholesterol-lowering properties because it acts like a sponge, absorbing cholesterol and pulling it out of your body.  Insoluble fiber, usually referred to as roughage, includes the woody or structural parts of plants such as broccoli, apples, wheat bran, and whole-grain cereals. Insoluble fiber tends to speed up the passage of material through the digestive tract and help reduce the risk of colon cancer and diverticular disease. It is often referred to as “nature’s broom.”

How much fiber should we be consuming?
Despite the ADA (American Dietetic Association) recommendation that Americans eat 30-35g of fiber per day, the typical American only eats 9-11g of fiber per day.  People often think of fiber as dry and tasteless, but currently fiber is being touted as a wonder-nutrient. Now, one could integrate fiber into their diets by choking down tall glasses of Metamucil, but that’s certainly not the most pleasant — or tasty — way to get one’s fiber. Take a look below at a before and after sample day of delicious meals with fiber:

                                                            Calories          Fiber (g)

BREAKFAST

Typical Breakfast

Granola (1/2 cup)                                  230                   3

Sliced banana                                            90                    2

Total                                                          320                  5

High-Fiber Breakfast

Fiber One cereal (1/2 cup)                60                     14

Blueberries (3/4 cup)                          60                     5

Total                                                         120                  19

 Fight food cravings with high-fiber cereal.

 LUNCH

Typical Lunch

Turkey sandwich on white

bread with mayonnaise                          265                   0

Potato Chips (1 oz)                                    150                   0

Total                                                             365                  0

High-Fiber Lunch

Turkey sandwich on whole-

wheat bread with

lettuce, tomato and

mustard                                                  195                   10

Soy chips (1 oz)                                     70                     2

Total                                                    265                  12

 Fiber and protein at every meal makes losing weight no big deal.

SNACK

Typical Snack

2 oz. pretzels                                      230                   0

Total                                                    230                  0

 High-Fiber Snack

1 oz. pistachios                                  65                   3

8 dried apricot halves                   60                     4

Total                                                   225                  7

 High-fiber snacks fill you up without filling you out.

DINNER

Typical Chinese Takeout

Wonton Soup                                        125                   0

Kung Pao Chicken                                1170                 4

White Rice (1 cup)                                240                   1

Total                                                    1535                5

High-Fiber Chinese Takeout

Vegetable Soup                                     40                     2

Chicken and Broccoli                          250                   6

Brown Rice (1 cup)                               240                   4

Total                                                        530                  12

 Avoid late-night snacking with a high-fiber dinner.

 TOTAL DAY (From meals above)

Typical Day                                         2450 Calories             10g Fiber

High-Fiber Day                                   1140                            50g Fiber

 The more fiber a food has, the fuller you feel, making you less likely to overeat throughout the day.  In addition, most high-fiber foods have few calories.  Eating high-fiber foods is the secret to losing weight without hunger.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.

Not only does calcium support healthy bones, especially in women, new studies find that a calcium-rich diet may also lower their risk of developing many types of cancer.  A new study, conducted by the National Cancer Institute, found a direct link between calcium intake and reduced risk of colorectal and other digestive system cancers. 

Study:
• This 7 year study of nearly half a million participants in the NIH-AARP Diet and Health Study focused on calcium from food as well as supplements.
• Yikyung Park, ScD and colleagues analyzed data from over 290,000 men and 198,000 women ages 50-71.
• Half the men and 57 percent of the women reported taking a multivitamin containing calcium. Fourteen percent of the men and 41 percent of the women took calcium supplements.

Results:

• WOMEN: The women with highest calcium intake were at 23 percent less risk for all digestive system cancers than those with the lowest intake, and 28 percent less prone to colorectal cancer in particular. The risk decreased in women with intake of up to 1,300 milligrams per day.

• MEN: The men decreased their risk by 16 percent for all digestive cancers and 21 percent less risk of colorectal cancer. The risk decreased in men with an intake of up to 1,530 milligrams per day.

Conclusion:
• Calcium has been shown to reduce abnormal growth and induce normal turnover among cells in the gastrointestinal tract and breast.
• Calcium also binds to bile and fatty acids, potentially reducing damage to the mucous membrane in the large intestine.
• The Institute of Medicine calls for 1,200 milligrams of calcium daily for adults. The 2005 federal dietary guidelines recommended three cups per day of low-fat or fat-free dairy products.

Surprising Sources of Calcium:
Skim Milk (1 cup): 302 milligrams
Non-Fat Yogurt (6 ounces):415 milligrams
Low-fat Cottage Cheese: 138 milligrams
Canned Salmon (3.5 ounce can): 277 milligrams
Broccoli (1/2 cup cooked): 68 milligrams
Spinach (1/2 cup cooked): 84 milligrams
White beans (3/4 cup): 120 milligrams
Orange (1 large): 74 milligrams
Strawberries (1 cup): 24 milligrams

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.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.