If you’re a serious lover of Indian food, you will adore this dish! Traditional Tandoori Chicken can have up to 600 calories and 35 grams of fat because of the high fat content in yogurt and all the oil that is used. But this dish has less than 250 calories and only 4 grams of fat! Not only is it mouth-watering, but you won’t have to feel guilty about having it for dinner. Enjoy!

 

 

Ingredients:

3 garlic cloves, chopped
1 tsp ground cumin
½ tsp cayenne pepper
1 tsp turmeric
1 tbsp chopped fresh ginger
1 tbsp fresh lime juice
½ tsp salt
8 ounces Fage Total 0% yogurt
4 4-ounce boneless, skinless chicken breasts

Directions:

1. In a large bowl, combine all ingredients except chicken and mix well.
2. Add chicken and marinade in the refrigerator for 24 hours. Remove the chicken and discard the marinade.
3. Preheat the broiler or a grill pan on the stovetop.
4. Broil or grill the chicken 5 minutes per side.

Serves 4

Nutritional Content: 220 calories ∙ 3 g carbohydrates ∙ 0 g fiber ∙ 40 g protein ∙ 4 g total fat ∙ 1 g sat fat ∙ 636 g sodium

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.

Q: What’s better for me: olive oil or butter?

A: While olive oil is better for you than butter from a health standpoint, nutritionally they are both equally fattening and have 135 calories per tablespoon and 15 grams of fat.

When choosing between olive oil and butter, olive oil is the healthier choice because it is a monounsaturated fat and high in antioxidants.  Studies have shown that olive oil offers protection against heart disease by lowering LDL (”bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. Studies also link monounsaturated fats to reducing the risk of heart disease, certain cancers and even depression and Alzheimer’s disease.

A recent study by the European Journal of Clinical Nutrition Studies showed people who consumed 25 milliliters - about 2 tablespoons - of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.

On the other hand, butter, a saturated fat, can raise LDL cholesterol levels, increasing your risk of heart disease. Saturated fats, also found in fatty beef, pork, lamb, cream, ice cream and other full-fat dairy products are what clog your arteries leading to plaque buildup and heart attacks.

While olive oil may be good for your heart and bacon fat may be bad, either can make you fat if you eat too much. Oil is a fat and fat has a lot of calories, period. Ounce for ounce, olive oil and butter have about the same amount of calories.

So when you reach for the bread basket tonight at dinner, don’t forget that one tablespoon of olive oil equals 135 calories. When you dip your bread in oil, the bread acts as a sponge and soaks up far more oil than you might have intended on eating.  To help combat this, do not eat from the bread basket - order a salad instead to keep your hands and mouth busy.  Or, if you must have a piece of bread, order butter instead of oil so that you are aware of how much you are spreading and, consequently, eating.

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.

Everyone’s mom seems to have a recipe for meatloaf.  But when a typical serving has around 500 calories and 35 grams of fat, I decided it was time for me to come up with a healthier version of this comfort food to serve my kids. My meatloaf is so moist  - and no one notices it is made from lean ground beef.  And by making this substitution you save about 200 calories and 15 grams of fat.   I think my mom would approve!

 

Ingredients:
• 2 pounds lean ground beef
• ¾ cup quick oats
• 1 egg
• 2/3 cup tomato juice
• 1 small onion, chopped
• ½ tsp pepper
• 1 tsp salt

Sauce:
• 1/3 cup ketchup
• 1 tbsp Dijon mustard
• 1 tbsp brown sugar

1. Preheat oven to 350 F
2. Mix all the ingredients together in a large bowl; shape into a loaf. Place into a 9” x 5” x 3” pan.
3. Mix sauce ingredients together and set aside.
4. Bake the meat loaf for 45 minutes. Remove from oven and pour sauce evenly over the top. Return the meat loaf to the oven and continue to cook for another 30 minutes.

Serves 8

Nutritional Contents
Per Serving:   319 calories, 11 g carbohydrates, 1 g fiber, 23 g protein, 20 g total fat, 8 g sat fat, 581 mg sodium

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.

Q: Is it really true that eating after 8 p.m. makes you gain weight?

A: At the end of the day, the more calories you eat, the more weight you gain—regardless if it’s during the day or at night.  Even the healthiest foods, when eaten in greater amounts than needed for energy will be stored as fat.  It is not possible to circumvent the laws of thermodynamics and energy balance.  It all comes down to calories in vs. calories out.

The reason most people think that eating at night causes weight gain is because people tend to eat extra at night.  They might not take into account what they have already eaten during the day and this leads to weight gain.  But, if you have eaten well balanced meals during the day and saved some of your extra calories to eat at night, you will NOT gain weight.
So if you eat the same exact meal at 5 p.m. or 9 p.m. it will not affect your body differently. As long as they have the same amount of calories, what really matters is the total amount of food and drink you had over the course of the day, week, or month and how much energy you expended during that time frame.

However, the reason most people do gain weight when eating at night is because they have a late dinner after not eating for a long period of time.  This makes it hard to make good food choices and also to keep portions in control.  You may end up picking up a slice of pizza or two whereas if you weren’t as hungry you would have time to cook a healthy dinner without sabotaging your diet.  The second concern that comes with late night eating is “mindless” snacking in front of the TV, while studying for finals, or hanging out with your buddies.  People tend to pig out on ice cream, cookies, or pizza (not on celery and carrots) and this leads to weight gain because it is usually extra calories taken in.

So aim to spread your calories out throughout the day and if you do have to eat a late dinner, don’t worry about it leading to weight gain as long as you have not overeaten during the day.  Just remember, it all comes down to the total number of calories taken in—regardless of what the clock says.

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.

“1 year ban on new fast food restaurants in Southern L.A.”

If passed, it would affect about half a million people living in an area that supporters say already has about 400 fast-food eateries and few grocery stores.

 

 

QUICK STATS:

·         Within the Southern LA area there are 400 fast food establishments and little grocery stores

·         30% of children in Southern LA are obese but ONLY 21% in the rest of LA

·         Diabetes in these areas in on the rise, with 11.1% of kids in Sothern LA suffering from diabetes, but ONLY 8.1% on the rest of the country

·         Many fast food restaurants lack fiber in their menu options, making people who consume meals feel hungry shortly after and put them at risk for CVD and DM.

 

WAYS TO SAVE AT THE GROCERY STORE:

·         Buy seasonally–options tend to be cheaper and just as nutritious

·         Prepackaged chips and snack foods can be as much as 4 times as much per oz than buying the bag. Make your own portions-Portion off in zip lock bags

1 oz of Bag of Goldfish vs. 1 oz of prepackaged goldfish costs 4 TIMES as much

·         Powdered milk is a great option, it’s cheaper and keeps longer

·         Cut back on Meats and cut back on both cost and calories. Be a vegetarian 2 nights a week incorporating other protein sources such as cheese, eggs, beans, peanut butter etc. This leads to less expensive menu options.

·         Oatmeal and other dry cereals tend to be more cost efficient options than cold cereals which can be much higher in both price and calories

·         Bagged apples/oranges provide you with fruit throughout the week, without the excess cost

·       Frozen Fruits and Vegetables are just as nutritious and cheaper! You can store them too!

MEAL IDEAS: FASTFOOD VS. HOMEMADE - SAVE ALL-AROUND!

Here are some healthy alternatives that are not only cheaper and less calories but also pack a fiber punch!

Breakfast

Fast Food Option: Sausage McMuffin with Egg with Hash Brown, Large Coffee w/ cream and sugar and a small OJ—

Nutrition Information: 650 calories and 30 g of fat

 Price $7.50 ((NY PRICE w/tax))

Versus

Homemade Breakfast Sandwhich

Ingredients

Thomas’ Light Multigrain English Muffin-$0.65

1 Egg-2.79/12-$0.21

1 slice Kraft Free American Cheese-$0.33

Canadian Bacon-$0.35

1 Orange-$0.50

Brewed Coffee-$0.25

Total Cost: $2.00

Total Nutrient Value: 248 calories, 8 grams of fiber, 7 grams of fat

SAVINGS: $5.50, 400 calories, 23 g of fat and 8 MORE g of fiber

Lunch/Dinner

Fast Food Option: Quarter Pounder w/ Cheese Meal (includes med. Fries, and med. Coke)—

Nutrition Information-1100 calories, 45 g of fat

Price $7.50 ((NY PRICE w/tax))

Versus

Homemade Cheeseburger

3 oz lean sirloin-$1.24

1 Whole wheat bun-$0.41

1 slice Kraft Free American Cheese-$0.33

1 Potato-$0.60

1 can of Diet Coke-$1.19

Cost: $3.77

Total Nutrient Value: 275 calories, 9 g of fat, 3 g of fiber

SAVINGS: $4.00, 825 calories, 36 g of fat PLUS 3 g of fiber

 

FAMILY MEAL

KID: Kid’s Meal: Hamburger, small fries, small coke- w/toy

Nutrition Information: 590 calories, 20g of fat

Price: about $4.00 ((NY PRICE w/tax))

MOM: Premium Bacon Ranch Salad with Crispy Chicken Ranch dressing and a large diet coke – Nutrition Information: 550 Calories, 35g fat

Price about $9.00 ((NY PRICE w/tax))

DAD: Big Mac, Large Fries w/ ketchup, Large Coke

Nutrition Information: 1390 calories, 54 g fat

Price about $8.00  ((NY PRICE w/tax))

FAMILY NIGHT OUT at McDonald’s totals $21

Versus

Chicken with Rice and Beans, Family Dinner Night

1 lb Chicken Cutlets-$4.99

2 cups brown rice, dry (4 cups cooked)-$1.35

3 cans of kidney beans-$3.57 (1.19×3)

2 cup cooked Broccoli-$1.99/bunch

Cost per Family-$12.00

Nutrient Information-370 calories, 7 g of fat, 9 g of fiber

 

Desert

Strawberries and Cream

1 cup Strawberries-3.49/package

Kool Whipe Lite, 2.49/tub

Cost per Family-$4.50

TOTAL COST PLUS DESERT IS $16.50

Nutrient Information: 60 calories, 1.5 g fat, 3 grams of fiber

TOTAL DINNER CALORIES: 430 calories, 8 g of fat, 12 g of fiber

 

SAVINGS: $3.50, 960 calories, 46 g of fat and PLUS 12 g fiber   

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.

Don’t we all love that McDonald’s Egg McMuffin?  But did you know that it has more than 400 calories and 25g fat and NO fiber? 

My healthy version is tastier than the real thing, has more fiber and fewer grams of fat. I promise, you won’t miss a thing and you will feel fuller for longer!

 

 Here’s what you’ll need:

• 1 slice Canadian bacon
• 1 egg
• 1 slice Kraft Free American cheese
• 1 Thomas’ light multigrain English muffin

1. In a nonstick skillet, cook Canadian bacon until lightly browned on both sides. Remove from pan and set aside.
2. Spray pan with nonstick spray. Add egg and scramble.
3. While egg is cooking, place the cheese on one half of the English muffin and put both sides into a toaster oven to toast.
4. Remove English muffin from toaster oven, place Canadian bacon and scrambled egg on muffin, and top with the slice of cheese. Enjoy!

Serves 1

Nutritional Content
Per Serving:  248 Calories, 28 g carbohydrates, 8 g Fiber,  21 g protein,  7 g total fat,  2 g sat. fat, 861mg sodium

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.

Q:  Is it OK to eat dried fruit if you are trying to watch your weight?

 A:  When you want something sweet, dried fruit is a great option because its sweetness rivals candy and doesn’t contain any fat.  And unlike fresh fruit that spoils if you don’t eat it within a few days, dried fruit can be kept in your desk drawer or kitchen cabinets for weeks.  But be careful with portion size — although dried fruit is chockfull of vitamins and fiber, it also packs as much as four times the sugar and calories per ounce as its fresh counterparts.

Choose dried fruits that are 100 percent natural with no sugars added and limit dried fruits that are sweetened with fruit juice and other sugars, which add excess calories. Dried apples, figs, raisins, apricots and prunes often contain no added sugar. Dried cranberries, dried pineapple and dried mango are among the dried fruit that are often processed with sugar or fruit juice to increase sweetness.

The best way to determine if sugar has been added is to look at the label and ingredient list. Avoid words like “naturally sweetened,” and any fruits where sugar or fruit juice are among the first three ingredients listed on the ingredient list.  If you are watching your waistline, stay away from banana chips, even those that are labeled “natural.”  Most banana chips are fried in coconut oil and contain enough fat to sink a battleship.

 

Fruit	Calories	Fat (grams)	Carbs (grams)	Fiber (grams)
Apple (fresh)	60	0	15	4
Dried Apricots (10 halves)	111	0	39	13
Prunes (5)	114	0	30	3
Figs (3)	63	0	16	2
Raisins (1/2 cup)	217	0	57	3
Dried Cranberries (1 cup)	339	0	91	6
Dried Pineapple with Sugar (4 rings)	260	0	60	4
Banana Chips (1 cup)	265	5	60	6

 

Obesity has long been a growing problem in America, where more than 40 million people are 30 pounds or more overweight.

But one celebrity trainer believes he has found the secret to permanent weight loss.

“People are overeating,” celebrity trainer Robert Reems told FOXNews.com. “Thirty-three percent of Americans can’t control their weight, simply because they do overeat.”

While fad diets and supplements promise to slim you down, the reality is that weight lost through fad diets can and will come back, Reems said.

But a new program developed by Reems has people sticking to their goals one day at a time. (Continue)