Contrary to popular belief, even in tough economic times you can still lose weight and eat right. Sometimes the most expensive food options can be the highest in calories. Eating healthy isn’t about expensive prepared foods or organic products. Here are some tips of how to save money and calories while at the grocery store, as well as delicious and healthy dinners for just $3 or less.

• Frozen vegetables and fruits are just as nutritious as fresh vegetables because they are flash frozen at the peak of ripeness, studies show that frozen fruits and vegetables contain more vitamins and nutrients than their fresh counterparts. Also, buying frozen bags allows you to eat them when you want. You don’t have to worry about spoilage and wasting money, like you usually do when fruits or veggies have gone bad before you’ve had a chance to eat them

• Save a load of money and drink water from the tap or buy a reusable water bottle. If you’re city water happens to be undrinkable for a period of time, then buy water in bulk gallons and refill the jugs when you’re out.

• Portion-controlled snacks are the newest trend. But paying for packaging and labeling is definitely not cheap. Save money by purchasing full-size bags of snacks and portioning them out and storing them in plastic bags or containers. The same goes for fruits and vegetables.

Beef Fajitas
Price Per Serving:$3.00

Lean sirloin has far less fat than high end meats such as Prime Rib, without the price tag. Prime Rib, can cost up to $25 dollars per pound, and contains about 97 grams of fat per pound! 90 percent Lean Sirloin, costs 4.99 per pound, and contains about 30 grams of fat per pound!

Ingredients: 

• 1 pound lean steak
• 1 garlic clove, minced
• ½ teaspoon chili powder
• ½ teaspoon dried oregano, crushed
• 4 whole wheat tortillas
• 1 medium onion (skinned and sliced into ½ inch strips)
• ½ medium green pepper, cut into thin strips
• ½ cup chopped tomato
• ¼ cup salsa
• ½ cup shredded lettuce
• 1/4 cup non-fat as a sour cream

Cooking instructions:
1. Slice beef into thin strips. Toss with garlic, chili powder, and oregano.
2. Wrap tortillas in foil. Heat oven to 350 F and place tortillas in oven.
3. Spray a non- stick cooking spray. Add onion and pepper and cook for 1 ½ minutes more. Remove vegetables from skillet.
4. Add the beef strips and cook until desired doneness. Drain off any fat. Add, tomato, and cooked onion and pepper.
5. Fill warm tortillas with beef mixture and top with salsa, lettuce, and sour cream. Serve immediately.

Serves 4
Nutrition content
Per serving: 370calories, 12 g fat, 48 g carbohydrate, 8 g fiber, 21g protein, 326 mg sodium

Salmon Burgers:
Price per serving:$2.13

Canned salmon costs less per serving than fresh and there is usually no waste in the canned product. The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Not only is salmon a great source of omega three fatty acids but, one 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods.

Ingredients:
• 1 14.75 – ounce can salmon
• 3-4 tablespoons Dijon mustard
• ¼ cup reduced- fat mayonnaise
• 3 tablespoons parsley
• 1/2 cup sliced green onions
• 2-3 tablespoons minced garlic
• ½ teaspoon salt
• ½ teaspoon pepper
• Pam nonstick cooking spray
• 4 Whole-wheat sandwich rolls
• lettuce
• tomato
•  onion

Directions:
1. Blend salmon, Dijon mustard, mayonnaise and parsley in a mixer.
2. Pour mixture into a bowl and add green onions, garlic, salt and pepper.
3. Form into four 1/2 – inch-thick burgers and chill for 2- 3 hours.
4. Spray skillet with nonstick cooking spray over medium heat and sauté salmon burgers for 3 minutes per side or until cooked through.
5. Serve on tasted whole-wheat hamburger buns and top with lettuce, tomato and onion.

Serves 4
Nutrition Content:
Per Serving: 310 calories, 11g fat, 26g carbohydrate, 4g fiber, 27g protein, 1014mg sodium

Turkey Chili
Per Serving:$1.87

Splitting the recipe between lean ground turkey and beans will not only save you many calories, but many dollars as well. Also lean ground turkey will yield more meat then regular ground meat when cooked.

Ingredients:

1 pound lean ground turkey
1 small onion, chopped
3 15- ounce cans red kidney beans, drained
3 14.5- ounce cans chopped tomatoes
1 cup water
2 celery stalks, chopped
1 medium green pepper, seeded and chopped
¼ cup red wine vinegar
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried basil

Optional Toppings:
Low- fat sour cream
Reduced- fat shredded cheddar cheese
Diced onions

Directions:

1. Heat a large stockpot over medium- high heat until hot. Add ground turkey and chopped onion and cook until browned.
2. Add the remaining ingredients and bring to a boil. Reduce heat and simmer on low heat for 2 hours.
3. Garnish with optional topping if desired.

Serves 8

Nutrition Content:
Per Serving: 282 calories, 6g fat, 39g carbohydrate, 13g fiber, 20g protein, 967mg sodium

Minestrone Soup
Price per Serving: $2.63

Go vegetarian once or twice a week. Beans provide a load of nutritional benefits for well under a dollar per serving. Beans and legumes are a great substitute for meat because they are boosting with protein as well as fiber. This hearty bowl of soup is sure to keep you satisfied.

Ingredients:

• 2 cloves garlic
• 1 onion, chopped
• 1 cup frozen carrots
• 1 cup celery, chopped
• 2 zucchini, diced
• 2 cups mushrooms, sliced
• 1 14.5 ounce can cannellini beans
• 1 14.5- ounce can chopped tomatoes
• ½ cup barley
• 5 cups chicken broth or vegetable broth
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon kosher salt
• 4 teaspoons black pepper
• 2 cups frozen spinach, defrosted and squeezed dry
• 8 tablespoons grated Parmesan cheese

Directions:
1. Spray a large pot with nonstick cooking spray and heat over high heat. Add garlic and onion and sauté until the onion is soft.
2. Add the carrots, celery, zucchini, mushrooms, beans, chopped tomatoes, seasonings, and broth.
3. Bring to a boil. Cover and reduce heat. Simmer for 1 hour. Right before serving, add the spinach and stir.
4. Serve and top with a tablespoon of grated Parmesan Cheese.

Serves 8
Nutrition Content
Per Serving: 195 calories, 3g fat, 31g carbohydrate, 8g fiber, 13g protein, 1259mg sodium

Italian Frittata
Price per Serving: $2.87

Eggs are one of your best bets when you’re on a budget. A 16 ounce carton of eggs is less than $3.00. Due to the fact that eggs are so inexpensive, you can allow yourself to eat the whites, and throw the yolks out sometimes. This meal is boosting with fiber and protein, therefore filling you up on very few calories.

Ingredients:

• 3 egg whites
• ¼ cup low-fat cottage cheese
• 1 tablespoon grated Parmesan cheese
• 2 tablespoons cold water
• ¼ teaspoon dried oregano
• 2 tablespoons diced onion
• ½ cup frozen spinach, defrosted and squeezed dry
• 1 plum tomato, diced
• Salt
• Pepper

Directions:
1. In a bowl, whisk together egg whites, cottage cheese, Parmesan cheese, water, basil, and oregano. Set aside
2. Heat a nonstick pan with cooking spray. Add onion and cook for two minutes. Season with salt and pepper.
3. Add the spinach mixture to the egg mixture.
4. Spray the pan with nonstick spray and pour the egg- vegetable mixture back into the pan. Cover and cook for five minutes. Turn over onto a plate and serve.

Nutrition Content
Per Serving: 162 calories, 3g fat, 11g carbohydrate, 4g fiber, 23 g protein, 551mg sodium.

Roasted Chicken and Vegetables
Price per Serving: $1.22

Choosing a whole chicken is the most economical way to enjoy chicken for many meals.  Buying a whole chicken can save you between $1.50 and $4 a pound. This is a real bang for you buck. In addition to getting a delicious meal of chicken and vegetables, you also get a meal worth of leftovers. Use the extra chicken for a sandwich or salad for the next day’s lunch or make a big pot of chicken soup.

Ingredients:

• 1 whole chicken, 1 lb
• 3 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon pepper
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 4 large onions, sliced
• 2 sweet potatoes, sliced
• 2 carrots, chopped

Directions:
1. Preheat oven to 375 F
2. Baste chicken with olive oil, salt and pepper.
3. Stuff inside of the chicken with rosemary and thyme.
4. Place chicken in the center of a baking dish. Arrange onions, sweet potatoes, and carrots around the chicken. Sprinkle vegetables with salt and pepper.
5. Bake 20 minutes in the preheated oven. Increase temperature to 400  F and continue baking for 30 minutes or until exterior of chicken is golden brown and juices run clear.
6.  Allow chicken to cool about 15 minutes before serving.

Serves 4
Nutrition Content
Per Serving: 348 calories, 19g fat, 17g carbohydrate, 5g fiber, 17g protein, 449mg sodium

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.

Whether you’re headed home for the holidays, taking off on a long-planned vacation, or traveling for business, being on the road can wreak havoc with the best-laid eating and exercise plans. Airports in particular can be a diet disaster—cinnamon buns, buttery pretzels, and bags of chips and candy.  Even items that seem healthy like sandwiches found at Au Bon Pain are often loaded with high-fat condiments like mayonnaise and bacon and pack as much as 700-800 calories and more than 20 grams of fat per sandwich!  What’s more is that these sandwiches come pre-made so you do not have the option of asking them to hold the mayo.
 
The key to staying on track with your diet is planning ahead and always keeping healthy snacks stashed in your carry-on bag.  Forgetting to pack healthy snacks can make high-calorie foods sold in the terminal very tempting especially if your flight is delayed.  Start your vacation off right, with these simple tips.

Tips for Purchasing Food at Airports:

1) Stay away from any sandwiches laden with heavy mayonnaise or bacon.  Also avoid tuna and egg salads, as these are often very high in fat due to the mayonnaise.  If available, opt for sandwiches with veggies and lean protein such as turkey or chicken with little to no mayonnaise. 

2) Some delis or restaurants offer grilled chicken or a garden salad with dressing on the side, which are generally good picks. 

3) Yogurts can often be purchased at airport food stands. Choose low-fat, reduced sugar versions. To add some crunch and fiber, bring individual portions of fiber one cereal (put ½ cup servings into Ziploc bags) and sprinkle on yogurt.

4) Fresh fruit or fruit salads sold at many stands are always a good, low-fat bet.

5) Many airport stores sell large bags of nuts mixed with dried fruit. While nuts in moderation, are great sources of heart-healthy fat, one serving may range from 130-160 calories and 13 grams of fat, and many bags contain as many as 10 servings!  If you tend to go overboard with portions, you would probably be better off bringing your own nuts in pre-measured amounts (you can put them in plastic baggies or Ziploc bags).  A serving of nuts is about 1 ounce (23 almonds, 49 kernels of pistachios, or 30 peanuts).

If healthy food is nowhere in sight and your stomach is growling, grab a tall skim latte.  The milk has some protein as well as calcium and may be enough to fill you up. Some portable snack options include:

• Raw nuts (but keep the portions to about 1/4 cup) and soy nuts
• Fresh or dried fruit
• Pretzels
• Low-sugar granola bars
• Low-fat energy bars
• Mini carrots
• Bottled water

Foods to Pack
*You may find yourself in a terminal where no healthy food is available. Always come equipped with snacks on hand.  The table below will give you snack ideas that are both convenient and nutritious.  They are designed to provide you with some protein and fiber to keep you feeling full longer.

 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.

Sometimes we don’t realize that whether or not we purchase certain foods we eat should depend on their age. The age of the foods you eat could have an effect on how well it keeps you healthy and how many nutrients it contains.  The following article will tell you the ideal “age” for some of the foods you eat.

Chicken: Although capons are mostly white meat, they are high in fat. Poussin/spring chicken, the smaller one of the group has very little fat. A poussin is a very young chicken, and it has a very delicate flavor and little fat at 4-6 weeks old (5 grams). A capon is 8 months old and contains 17 grams of fat.

Coffee Beans: Dark roast means that the coffee bean has been roasted to a higher temperature and typically for a longer period of time. This causes all of the flavor molecules stored within the coffee beans to be burnt away. By roasting so dark, you can’t tell whether it’s a good bean or a bad bean because all the natural flavors have been turned to charcoal.

Onions:  Cornell University scientists tested 10 different onion varieties for phenolic and flavonoid content. Shallots, known as the baby of onions, ranked highest in antioxidant levels. Shallots had the greatest effect against liver cancer cell growth. They have the most phenols, six times the amount found in Vidalia onion.

Carrots: Baby carrots are not young carrots, but rather small pieces of carrots that are chopped and whittled down to look like small carrots. They are peeled, and washed, and insanely convenient. Unfortunately, baby carrots are often made by manufacturers who chemically remove the skin, which leaves them with 30 percent less beta carotene then a regular full grown carrot. Their normal lofty level of beta carotene heals sun-damaged skin and is great for encouraging a lovely complexion, since it promotes circulation and hydration. The root vegetable works as an antiseptic, useful in treating breakouts.

Bananas: Green bananas have more starch which is broken down to sugar during ripening. Therefore waiting until bananas turn yellow, you will not only reap the most health benefits, but enjoy the rich sweet taste as well. Bananas are loaded with potassium and vitamin B6 acts as a natural diuretic which helps to prevent bloating.

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.

During the past three decades, obesity in America has been on the rise, in part due to increased calorie consumption and portion sizes. Did you know about half of this increase can be attributed to sweetened beverages? A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. Not only has the number and variety of calorically dense drinks been on the rise, but the average soft drink portion is now 20 ounces, a whopping 50 percent greater than the 12-ounce portion of thirty years ago!

So what exactly does this mean for our waistlines? One 20-ounce soda has about 250 calories and 68 grams of sugar — with no nutritional benefits. That’s like eating 17 teaspoons of sugar, much more than you would add on your own to your morning coffee or tea. Adding an extra 250 calories every day will lead to gaining 25 pounds in just one year!

In addition, studies suggest that when people consume more calories in the form of beverages, they do not compensate by eating or drinking less. This is because the calories are often “empty,” or nutrient-poor, and do not get your metabolism moving the same way a nutritious meal or snack would. Especially with these jumbo portions, it is easier to drink more than eat a greater amount of solid food, which would offer more satiation than the liquid calories.

With the increasing obesity rates, even the government is taking action on this matter. According to the Wall Street Journal, Senate leaders are considering new federal taxes on soda and other sugary drinks to help pay for an overhaul of the nation’s health care system. Its unclear how much the tax will be, but even at a proposed 3 cents per can, about $24 billion would be generated over the next four years. What would the government do with the money? Expand health insurance coverage to all Americans. Whether or not this would help decrease soda consumption is unclear, but it might make Americans think twice about what they are drinking.

The bottom line is if you’re just starting out on a weight loss plan, the easiest way to cut calories is to eliminate liquid calories from soda, juice, and sweetened teas. Stick to water, unsweetened teas/coffee and other zero-calorie beverages. Every pound is equal to 3500 calories so if you cut out that 250-calorie drink every day, you’d lose at least 2 pounds every month. And that’s without any other change in your diet!

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.

During the hot summer months, there’s no better treat than a refreshing cup of ice cream.  But that cup of ice cream in the evening could add on tons of calories that will counteract your best efforts to look beach ready in your hot, new bathing suit. 

We’ve compiled a list of the best and worst ice cream or frozen yogurt choices to order when you are out on the town or stocking your freezer.

Tanya’s tips:
1. Look for low-fat, fat-free and no-sugar added.  These varieties will be your best bets when it comes to choosing ice cream or frozen yogurt. They tend to have the fewest calories, but be careful because they can still pack on tons of calories. You can usually ask the store for the nutritional information. And if you are buying your own at the grocery store, carefully read the labels! Not all low-fat ice creams are created equal.  Choose ones with about 100 calories per serving and less than 3 grams of fat.

2. Be careful with serving size.  You may think you are being smart by ordering the small, 4 oz. cup, but chances are you are getting double the amount.  Ice-cream scoopers tend to fill the cups past the rim, which may seem like a great thing, but not when you are trying to watch your weight.  A small serving of soft serve can easily reach about 8 oz.  Take some home or share with a friend to cut calories yet still satisfy your ice cream craving.

3. Eat your dessert, don’t drink it. Avoid shakes, smoothies, and any other creation that’s mixed up into a creamy, frothy treat.  They can have double to triple the amount of calories in a regular serving of ice cream.  Plus, studies reveal that your body does not register calories from fluids — meaning that fluids don’t replace food. You will still end up eating the entire dessert, but with all the extra calories. So think twice next time you order a smoothie, which still has tons of calories and carbs even though it seemed like a good choice at the time. 

4. Choose your toppings wisely.  Don’t be fooled by the toppings that may seem healthy. Fruit drenched in gooey syrups and granola should be avoided.  Granola is one of those deceptive foods because we tend to think it’s healthy but in reality, it is not.  One cup of granola contains over 500 calories.  So depending on how much topping you get, you could be adding hundreds of calories to your already caloric dessert.  Your best bets are sprinkles, sugar-free chocolate syrup or fresh fruit. 

5. Bag your own.  If you’re looking for some added crunch to your ice cream, consider bringing a small bag of Fiber One or Bran Buds as a topping for your dessert.  Not only will you have a low-calorie topping, but the added fiber from the cereal will help satisfy you so you don’t overeat the ice cream.

6. Buy single servings.  When shopping at the grocery store, there are many great options of what dessert to buy. Go for bars or ice cream sandwiches that are low in fat and sugar.  Great choices are nonfat, sugar-free fudgesicles (many are under 45 calories!)

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.

TOMATOES

Summer dish: Sliced tomato with balsamic vinegar
Nothing says summer like vine ripe tomatoes. Tomatoes naturally lend themselves to health-conscious summer cooking, being sweet, yet low in calories. In fact, tomatoes are one of the most frequently consumed “vegetables” in the United States, whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce. (Though thought of as a vegetable, tomatoes are botanically classified as fruits.) They are also one of our best sources of vitamin C, a powerful antioxidant.

They also contain beta-carotene and several other carotenoids that may have their own disease-preventing properties, particularly against heart disease and cancer. One carotenoid, lycopene, may help reduce the risk of prostate cancer. Tomatoes also offer a good dose of potassium, which helps to reduce the risk of stroke.

SALMON

Summer dish: Simply grilled on the barbeque
Summer marks the beginning of salmon fishing season and the time of year when fresh salmon is again available in your local markets. Salmon is low in calories and saturated fats and high in protein. Wild salmon is one of the best sources of health-promoting fats known as the omega-3 fatty acids. Omega-3s promote cardiovascular health, brain health and provide anti-inflammatory protection.

Cardiovascular health: omega-3’s prevent platelets in the blood from clumping together and sticking to the arterial wall in the form of plaque. They also drive down triglycerides and LDL (bad) cholesterol.

Brain health: Omega-3’s interact with the fatty layers that surround brain cells and help protect brain cells from the diseases of aging, like Alzheimer’s.

CORN

Summer Dish: Corn on the cob
Is there anything more satisfying at a summer bar-b-que than an ear of hot corn on the cob? In addition to being sweet and satisfying, there are many health benefits of corn.

One cup of corn provides 18.4 percent of the daily recommendation of fiber. Its high-fiber content is one of the biggest benefits of corn. Fiber has been shown to help lower cholesterol levels and help reduce the risk of colon cancer. Fiber is also useful in helping to lower blood sugar levels in diabetics.

Corn is a surprising source of several vitamins, including folic acid, niacin and vitamin C. The folic acid in corn is now known to be an important factor in preventing neural-tube birth defects. It’s just as important in preventing heart disease, according to studies that show folic acid can prevent a buildup of homocysteine, an amino acid in the body.

SUMMER SQUASH

Summer Dish: Sautéed or grilled squash
Summer squash contains vitamin C as well as beta-carotene, folate and fiber. These nutrients make summer squash a tool in preventing cancers, heart disease and diseases caused by inflammation such as arthritis and asthma.

Whether you’re trying to lose weight or just adopt a healthier eating program, summer squash’s rich fiber content can help you get full faster — and give you many of the nutrients you need.

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

A dash of spice might be all you need to jump start your health.  Numerous studies have confirmed that spices can help prevent certain cancers, lower blood pressure, control blood sugar and improve cardiovascular health.  In addition, spices have been shown to minimize the damage of aging and actually help you lose weight by saving hundreds of calories and adding flavor — enabling you to avoid adding heavy sauces, butter or other fats.

Cinnamon:

Health Boost:  Cinnamon helps to reduce the risk of diabetes and cardiovascular disease. A study in the December 2003 Diabetes Care found that eating one to six grams of cinnamon daily significantly reduced blood sugar levels in people with type 2 diabetes. Recent research indicates that cinnamon can have favorable effects on brain function. Participants in a study chewed cinnamon gum or smelled the sweet spice. Cognitive tests revealed that subjects who used cinnamon had better memory functions and could process information more quickly.

How to Use it: For a delicious and healthy dessert, sprinkle on top of an apple and bake in the oven at 350 degrees until it can be pierced with a fork. To get a boost of cinnamon throughout the day,  just sprinkle the good old stuff into your oatmeal, yogurt or baked goods.

Turmeric

Health Boost: Turmeric isn’t just known for its bright-yellow color and distinct flavor, but it’s also known for its many health benefits, such as its powerful anti-inflammatory properties. Surprisingly, it’s the bright pigment of turmeric, which is called curcumin, that is said to be the primary pharmacological agent in turmeric. In numerous studies, curcumin’s anti-inflammatory effects have been shown to be comparable to over-the-counter medicines like Motrin.

How to use it: For a bold dip, you can’t resist, mix it into nonfat Greek yogurt, and add salt and pepper to taste. Serve the dip alongside raw carrots, celery and peppers. Rosemary Health Boost: Scientists from Iwate University in Japan and the Burnham Institute for Medical Research in California have found that the antioxidant carnosic acid found in rosemary, protects the brain from free radical damage. Oxidative damage, caused by excess free radicals is a major cause of neurodegenerative diseases such as stroke, Alzheimer’s and Parkinson’s disease. How to use it: For a delicious chicken rub, combine 2 teaspoons of rosemary leaves with 2 teaspoons of seasoning salt and 1/2 teaspoon thyme leaves.

Garlic:

Health Boost: Since 1858, garlic has been known for its antibacterial properties. At this time Louis Pasteur discovered that bacterial cells died when they were saturated with garlic. Garlic has long been considered an herbal “wonder drug.” Garlic has 1 percent of the potency of penicillin.

How to use it: Sauté fresh garlic over low heat and mix spinach, and Parmesan cheese and place atop whole-wheat pasta.

Paprika:

Health Boost: One reason to spice up your meals: You’ll crank up your metabolism. Capsaicin, the substance that gives kick to peppers and chilies, has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat them.

How to use it:  Add a teaspoon of paprika to store-bought hummus or prepare your own guacamole using an avocado, ½ diced onion, ½ diced tomato, ½ teaspoon lemon juice, ½ teaspoon onion powder and ½ teaspoon garlic powder.

Ginger:

Health Boost: You’ve all heard that ginger can help soothe your stomach, but did you know it can help heal a migraine also? Denmark researchers have discovered that ginger can block the effects of prostaglandins. These are substances that cause inflammation of the blood vessels in the brain, which leads to migraines. Research suggests that ginger can help relieve migraine headaches by blocking the production of natural substances that cause inflammation and pain.

How to use it: Make your own ginger dressing by combining 2 tablespoons balsamic vinegar, 1 tablespoon soy sauce, 1 teaspoon Dijon mustard, ½ teaspoon minced garlic, ½ teaspoon minced ginger (optional), ½ teaspoon pepper and 2 scallions.

Oregano:

Health Boost:  A USDA study found that gram-for-gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs. Oregano is also a potent antioxidant, rich in phytonutrients. On a per-gram basis, fresh oregano has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, 4 times more than blueberries. Antioxidants are known to reduce risk factors for heart disease and various types of cancers.

How to use it:  To spice up grilled cheese, add ¼ teaspoon oregano leaves and tomato to the classic favorite.

Thyme:

Health Boost:  Thyme is one of the most well-known remedies for treating teeth and fighting the gum disease gingivitis. The active ingredient in this common herb is thymol which can be found in Listerine mouthwash because of its antibacterial and antifungal properties.

How to use it: Use thyme in scrambled eggs for a fragrant flavor boost. It can be used to improve the flavor of most dishes, especially slow-cooked 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.

Just as it’s not healthy to be overweight, being underweight can be a problem, too — putting you at risk for malnutrition and problems like osteoporosis later in life. But there’s definitely a right and a wrong way to do it. You don’t want to add foods high in sugar and fat that can increase your risk for heart disease, high cholesterol, and diabetes, not to mention affect your energy level and mood.

It’s ok to eat carbs — they’re not all created equal, after all.  Opt for whole-wheat breads and whole-grain cereals, which are calorie-dense sources of fiber and disease-fighting phytochemicals and antioxidants.  Look for breads that have about 100 calories per slice.  Arnold’s Grains & More breads are made with 100 percent whole-wheat flour and come in varieties such as Double Protein (110 calories, 3 grams of fiber, and 7 grams of protein per slice) and Double Fiber (90 calories and 5 grams of fiber per slice).  As for cereal, try Fiber One Caramel Delight, which tastes like Cinnamon Toast Crunch but has 180 calories and 9 grams of fiber per cup. For something less sweet, try Quaker Oatmeal Squares Cereal (1 cup has 210 calories and 5 grams of fiber). Add sliced bananas and low-fat milk for a hearty, healthy breakfast or a great midday snack.

Enjoy some heart-healthy fats like olive oil, canola oil, salmon and nuts. These foods pack a calorie punch without the artery-clogging fats of creamy, fried, and greasy foods — in fact, they can even reduce your risk of heart disease. It’s easy: For a daytime snack, munch on some almonds or walnuts. For dinner, try broiling a 6-ounce filet of salmon drizzled with olive oil, salt and pepper and sautéing a side of spinach with garlic and a tablespoon of olive oil.

Pack in the protein. While eating fats and carbs will add pounds, our bodies need protein to help maintain and build muscle mass. Go for lean protein like grilled chicken breast, white meat turkey, egg whites and seafood. For an extra boost, add protein powder to fruit smoothies.

Other quick tips for adding healthy calories:
•   Sprinkle walnuts or almonds into your morning bowl of cereal
•   Add a cup of whole-wheat pasta or brown rice to your dinner
•   Toss together your own trail mix. Combine almonds (or any other nut), high-fiber cereal , dried fruit and semi-sweet chocolate chips, and put it in small bags for a go-to snack any time of the day. Get creative and add your own twist to the mix!
•   ½ whole-wheat bagel with peanut butter and sliced banana
•   Create your own pizza, Tortilla pizza (whole-wheat, high-fiber tortilla with low-fat mozzarella and tomato sauce)

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.

Summer is here and with the kids out of school, it’s a perfect time for a family trip.   Whether driving or hopping on a plane, travel comes with temptation— fast food, dining out and snacking during the day.  And because U.S. Centers for Disease Control and Prevention statistics show more than half of American adults are overweight or obese, it’s more important than ever to watch your diet while you travel. But it is possible to eat healthy on vacation.  See below for my favorite family friendly travel tips.

In-the-Car Snacking:

Rather than stopping at greasy, fattening fast food joints, plan ahead and pack a cooler with healthy snacks.

Pack veggies like baby carrots, sliced celery, cucumber and red pepper with individual cups of ranch dressing for dipping.

Kids love sweet fruit.  Sliced apples, grapes, and dried fruit like raisins, dried apricots and apples are a perfect travel snack because they are not messy and easy to eat.  Avoid fruits you have to peel like oranges, kiwi and grapefruit—the juice and rinds are messy.

Other great snack ideas include:

Yogurts (individual tubes, such a Gogurt are easy to eat since no spoon is necessary)

String cheese

Gnu Food’s Flavor and Fiber Bars: These granola bars come in five yummy flavors and contain 12g of fiber.  Kids love them and moms love that they are all natural.

Trail Mix:  Kids love the sweet and crunchy mix of ingredients.  Mix whole-wheat pretzels, wheat chex, dried craisins or raisins, chocolate chips and nuts for a high-energy, high-protein snack.

Make sandwiches on whole-wheat tortillas—kids love the fun shape of a rolled up sandwich.  Turkey, peanut butter and jelly, chicken are all great options for fillings (avoid tuna fish since the mayo makes the bread soggy and the smell is strong which might bother other travelers on a plane, or stink up your car if you are driving!).

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.

Who wants to go to the beach feeling bloated?  Not me!  Bloating is a pretty common occurrence that most of us go through after eating.  Bloating is generally caused by water retention or gas, a buildup of air in the intestines and stomach causing you to feel like someone is pushing on your stomach, from the inside out, which can be very uncomfortable.   Here are foods to avoid and foods to enjoy for your day of fun in the sun!

Fiber:  For a flat belly, try increasing your fiber intake. A healthy adult wants to aim for 25-30 grams of fiber per day. Not only will fiber help you feel full for longer, but it will also increase bowel motility helping to remove waste and avoid any bloating. The best part of fiber is that because it is the non-digestible component of plant-based foods, it will make you feel full without adding calories! Consider eating high-fiber foods such as whole-wheat breads, high-fiber cereals, whole grains, fruits and vegetables.

Turkey sandwich: 3 oz. lean turkey on a whole-wheat pita, with 2 slices of tomato, romaine lettuce and mustard. This remake of the classic deli sandwich provides you with the perfect combination of fiber and protein on the go. Switching from white bread to whole wheat will bulk up your fiber intake while providing you with essential vitamins and nutrients. In addition, all lean meats such as turkey breast help to speed up the metabolism and burn more fat simply because they require so much energy for complete digestion.

Low-fat string cheese and an apple or pear: Low-fat string cheese is a convenient and healthy snack — especially when you’re on the go.  Although protein will provide you with needed energy, the addition of a fresh, crisp apple or juicy pear will provide you with a wonderful and filling snack of fiber and protein. According to researchers from the State University of Rio de Janeiro, overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet. This snack will keep you satiated through all your errands of the day.

Glenny’s Soy Crisps: Rather than grabbing a bag of chips, which contain unwanted calories and loads of trans fat, pick up a bag of Glennys’ Soy Crisps. They’re delectable, baked chips that come in a variety of flavors and pack in fiber and heart-healthy soy protein, and also have about 1/3 of your daily calcium needs. Whether your craving salty or sweet, these will surely keep you feeling satisfied all day long.

Gnu Flavor and Fiber bar: Thank goodness for energy bars convenient, pre-packed, pre-portioned meals that are simple, mess-free and portable! 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.

High-potassium foods: Eating potassium-rich foods will also help combat bloating during bikini season. Potassium counterbalances sodium—which causes water retention and bloating—and has a diuretic effect on the body. So by eating foods that are high in potassium, you can reduce bloating naturally.  When picking from the produce department, choose things like bananas, papayas, kiwis, strawberries, spinach, cooked beets and broccoli.

Increase your vitamin B6 consumption: Vitamin B6 acts as a natural diuretic, which helps to prevent bloating. It’s important never to consume more than 100 mg per day. Foods rich in vitamin B6 include yellow fin tuna, roasted chicken breast and avocado.

8 dried apricot halves with 1 oz. Everybody’s Nuts pistachios (European Roast): Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6. Enjoy pistachios with a high-fiber fruit such as dried apricots, which provide vitamin A, promoting good vision.

Star-Kist Lunch To-Go tuna kits (omit the crackers) and 4 GG Bran Crispbread high-fiber crackers: Sometimes the most satisfying snacks are those that resemble a meal. And tuna fish on crackers is a great mini-lunch, perfect for an on-the-go snack packed with 20 grams of fiber and and 20 grams of protein! Best of all, it comes filled with mayo, relish and a mini spoon!

Add in some vitamin E and polyphenols:  Foods which contain polyphenols and vitamin E protect skin from damaging free radicals. For example, a preliminary finding in the Journal of Nutrition suggest that a regular intake of poleyphenols found in dark chocolate make skin hydrated and lessen the effects of a sunburn.

Dark chocolate: If a chocolate craving hits, nibble on some dark chocolate which contains both vitamin E and polyphenols.

Green tea: Rather than sipping on an ice-cold lemonade which contains 175 calories and 42 grams of sugar, sip on iced green tea. Not only is this calorie-free and sugar-free, keeping your waistline in tact, it contains polyphenols to protect your skin. And an added bonus, it contains EGCG, which studies have shown can rev up your metabolism and  help you burn fat.

Sunflower seeds: Sunflower seeds are a great snack for the beach and contain high amounts of vitamin E.
Water: Not drinking enough water can cause dehydration, which leads to subsequent bloating. This is why it’s so important to drink enough water. In the summer months, it’s easy and essential to increase fluids by adding sugar-free drink flavor packets to water bottles or fresh lemons and limes to plain water. In addition, water keeps you feeling full so you don’t confuse your hunger with thirst. Aim to drink eight 8-oz glasses of water a day or keep a water bottle with you to help you reach your water goal!

Foods to Avoid before and at the Beach:

Salty, highly-processed foods: Sodium causes the body to retain water, which in essence causes bloating—this leads to you feeling as big as a balloon. Avoid foods like hot dogs, which are high in both fat and sodium. Also, avoid the fast food counter where options are usually extremely high in sodium. Avoiding any kind of salty snacks such as pretzels and potato chips, is essential to maintaining your bikini body,.  

Gassy foods: Certain foods create more gas in your GI tract than others. This includes raw vegetables and legumes such as cauliflower, broccoli, peppers, onions and cabbage. However, many times if you cook these vegetables, they will deliver the same nutrients, but take up less room in your GI tract — leaving you feeling skinnier and ready to dress in your mini bikini.

Chewing gum: Many people don’t realize this, but chewing gum can cause bloating because it causes you to swallow air. All that air gets trapped in your GI tract and causes pressure, bloating and belly expansion.

Sugar-free candies: Sugar-free candies and gum often contain sorbitol. Sorbitol is a sugar substitute that acts as a laxative, which draws water into the large intestine. As little as four sticks of sorbitol-containing gum can cause bloating and abdominal pain.

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.