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.

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.