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

It is that time of year again … ‘Tis the season for barbeques!! 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.

Tanya’s Tips

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 provide less calories, saturated fat and cholesterol than high-fat meats, such as 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, and if your hamburger craving is a must, chose USDA Select or Choice grades of lean beef trimmed of fat, such as ground sirloin.

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 salads: Traditionally-made potato and pasta salads 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. 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 grills very nicely.

5) Choose your alcohol wisely: Alcohol is allowed on the F-Factor diet, however, 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: Although alcohol is allowed on the F-Factor diet, drinking in the sun can speed up the effects of alcohol. 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, 8 oz. glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydration, so don’t forget to DRINK UP!

F-Factor Best Bets

*On the Grill – a serving size is about 4-5 oz.

Depending on how lean the meat you buy is, this will vary. Try to get lean meat, trimmed of fat.

Instead of Potato Salad and Cole Slaw – Try this!

Tanya’s House Salad

1 bag romaine hearts (or spinach, rocket lettuce)
1 bag baby carrots
2 celery hearts
1 red pepper
1 seedless cucumber
1 box cherry tomatoes
1 14-ounce can hearts of palm
1 14-ouce can garbanzo beans
1 red onion

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.

Nothing says summer like pool parties and BBQs. But with fattening items like hot dogs and creamy side salads (think potato salad and coleslaw) on the menu—you may find yourself with a little extra pudge hanging over your bathing suit.  I’ve taken two BBQ favorites and lightened them up.  These dishes save hundred of calories and grams of fat, but sacrifice none of the flavor! Happy BBQ!

Tanya’s Light Potato Salad

Keep the skin on the potatoes for a fiber boost!

Ingredients:

• 2 pounds unpeeled red potatoes, cooked and cubed (5 cups)
• 1/2 cup chopped celery
• ¼ cup finely chopped red onion
• 2 tablespoons sweet pickle relish, drained
• 2 tablespoons chopped sweet red pepper
• 3 hard cooked eggs, chopped
• ¾ cup low fat mayonnaise
• 2 tablespoons lemon juice
• 1/2 teaspoon honey
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Directions:

In bowl, combine potatoes, celery, onion, pickle relish, red pepper, and eggs. In a small bowl, combine the remaining ingredients to make the dressing and mix well to combine. Pour the dressing over potato salad and mix gently to evenly coat. Cover and chill for several hours. Yield: 10 servings.

Calories 158,  Total Fat 5g,  Saturated Fat 1g, Carbohydrate, 23g, Dietary Fiber 2g, Protein 4 g

Calories and fat in regular Potato Salad: 358 calories, 20g fat

Best Turkey Burger

Substituting ground turkey breast for ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.

Ingredients

·         1 pound ground turkey breast

·         1/2 cup instant oats

·         1/4 cup chopped onion

·         2 egg whites

·         2 tablespoons fresh parsley, chopped

·         ¼ cup BBQ sauce

·         1 teaspoon salt

·         1 teaspoon Tabasco (hot) sauce

·         4 whole-grain buns

·         4 slices tomato

·         4 slices red onion

·         2 Bibb lettuce leaves, halved

Directions:

Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side.  Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Calories 202,  Total Fat 2g,  Saturated Fat 0g, Carbohydrate, 25g, Dietary Fiber 3g, Protein 17g

Calories and Fat in a Regular Hamburger: 310 calories, 10g Fat

Tanya Zuckerbrot, MS, RD is a nutritionist and 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.