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.

Q:  What are the best foods to eat before and after a workout?

A:  When starting an exercise regimen, it is important to understand how to fuel up before and after your workouts. You don’t want to eat too much food before exercising, because that may cause you to become nauseous or crampy.  You want your snack to digest quickly and you want it to supply a sufficient amount of energy — and that is exactly what complex carbohydrates do.  If you are working out early morning, try having a small snack an hour or two before your workout.  If you are working out after lunch, make sure to wait 3-4 hours after eating a solid meal.  Some tasty and healthy snack ideas include, half a high-fiber English muffin with a tbsp of peanut butter, ½ a whole wheat turkey sandwich. 1 oz. pistachios and a pear, gnu flavor and fiber bar, and 1 cup non-fat yogurt with ½ cup high-fiber cereal.

If you are not careful after your workout, you could end up eating more than you burned at the gym — so why bother working out in the first place? After a workout, and before grabbing something to eat, try drinking some water. The symptoms of dehydration are similar to hunger: Feeling tired, weak and shaky.

Another benefit of drinking after a workout is that you replenish fluids that were lost through sweating. When it comes to a post-workout snack, aim for a combination of protein and complex carbohydrates.  Protein is essential for repairing and building muscle, and the complex carbs will help replenish your energy stores.  Great choices would be an apple with string cheese, a slice of whole wheat toast with peanut butter, or a ½ cup cottage cheese with 1 cup berries, 1 cup baby carrots with ¼ cup hummus, and Starkist Lunch To-Go tuna kits (omit the crackers) and 4 whole grain high-fiber crackers — all of which contain less than 200 calories.

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

Barack Obama has just become the President of the United States, which is a 24 hour job, 7 days a week, for the next 1,460 days.  One may say becoming president is quite a stressful job.  Stress compromises our immune system which can ultimately result in cardiovascular disorders, diabetes and hypertension. Stress also increases heart rate and blood pressure, just to name a few. Also, stress can alter your blood sugar levels, leading to mood swings, fatigue and hypoglycemia. To avoid these risks, one essential ingredient Obama must fill up on is fiber. According to the American Dietetic Association the average American should be receiving 20-35 grams of fiber daily, but are currently only receiving between 9-11 grams.  Many studies have shown that increasing your fiber intake will reduce the risk for cardiovascular disease, diabetes, cancer and hypertension. Maintaining a healthy lifestyle is essential for President Obama.

Here are some tips to provide Obama the strength and ability to lead our country:

Fill up on fiber and protein.
Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistent, leading to improved energy throughout the day.  In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food intake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, which eventually leads to overeating. Lean protein like grilled fish, which is often a choice for Obama, helps to fill you up on few calories without filling your glycogen stores. Instead of legs and thighs, try buying chicken breasts, which will save you countless calories and unsaturated fat. Switch from chop meat to lean, ground turkey. Choose lean cuts of meat like sirloin and filet and steer clear of marbelized fat meats.

Eat more fruits and veggies.
While reports have said that Barak Obama enjoys high fiber veggies like broccoli and spinach, by simply adding more produce to his diet, he will find that he’ll begin eating less and thereby maintain a healthy weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit adds bulk and satiety to any diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some other fiber rich choices include cauliflower, artichokes, heart of palm, apples, berries and pears.

Don’t skip breakfast.
Although being President barely leaves one time to breath, Obama must take a minute to eat breakfast. Recent research shows that eating breakfast can actually help you shed pounds by jump starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories. Switching from white bread to whole wheat as well as from white rice and pasta to brown rice and whole wheat pasta, will not only save you calories, but provide you with fiber and essential nutrients.  Some delicious and satisfying breakfast options include a high-fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

Eat 3 meals daily. 
Although this may be difficult for someone who has to run a country, eating at least 3 meals and a snack daily is a must. Eating throughout the day helps to keep your blood sugar from dropping too low, therefore avoiding the symptoms of hypoglycemia which tend to lead to overeating. Having lunch mid-day is a great way to incorporate more fiber into your diet, as well as keep you feeling fuller, longer and prevent you from overeating at late-night meetings. Your best bet for dinner is to start with a broth-based vegetable soup and a small salad with the dressing on the side.  This combination helps to provide you with both protein and fiber, and fills you up while adding a minimal amount of calories. You’ll find that you will fill up quicker, and hold off temptations for seconds.

Enjoy snacks.
Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence — it’s an important part of your diet. Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. Carb-only snacks raise your blood sugar quickly then cause it to drop below normal. When that happens, you tend to eat anything you can get your hands on. However, what you choose as a snack can make a big difference on your energy and your mood. And often what most people choose is too high in calories and fat and leaves you hungry soon after. Snacks should be between 100-200 calories, which is just enough to satisfy you without sabotaging your health. They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. Sample snacks include, 1oz. of pistachios with 8 dried apricots, Gnu Flavor and Fiber Bar, or a pear with 2 tablespoons of peanut butter.

Don’t drink your calories.
Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level meaning your drink will not fill you up. Stick with calorie free beverages like unsweetened iced tea, water and Crystal Light flavor packets.
In addition, reports say Obama has a few favorite drinks and foods that he often can be found sipping or munching. These are all a great addition to any healthy diet. Some of these include:

Fiji Water: Water is important for all bodily functions, and staying hydrated helps fight fatigue while helping you stay in shape by avoiding any excess calories or carbohydrates. Obama can often be found sipping Fiji water. Fiji water is a smart choice because it contains naturally- occurring electrolytes for optimal hydration, unlike purified water which adds them.

Cuties: One of Obama’s favorite snacks is Cuties. These are small, simple, super sweet and seedless, making this a perfect snack for Obama to have while jetting on Air Force One or simply hanging with his girls in the Oval Office.  Cuties are the newest addition to the orange family. Two of these cute little mandarins contain 4 grams of fiber, 400 milligrams of potassium and 300 percent of the daily value of vitamin C.

Pistachios: While consuming all types of nuts can lead to an excess of calories, with pistachios you get more bang for your buck.  A 1 oz. serving of pistachio nuts is equivalent to 160 calories and 49 nuts.  This is compared to 23 almonds or 18 cashews for the same amount of calories. Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6, which studies have shown to be a stress fighter. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy monounsaturated fats, which have been shown to lower cholesterol.

Spinach: This is a great way to combat stress. It is rich in beta carotene, which helps boost the immune system. The body converts beta carotene into vitamin A, which itself has anti-cancer properties and immune-boosting functions. Spinach also contains iron and folate which can help reduce the risk for heart disease.

Broccoli:  Another one of Obama’s favorite vegetables is broccoli. Nutrition experts at the University of Pennsylvania School of Medicine say having a daily dose of vitamin C can help alleviate stress because it is a prevailing antioxidant used to keep the body healthy.  So continue filling up on broccoli and other high-fiber vegetables.

Protein Bars: Thank goodness for protein bars! These convenient, pre-packed, pre-portioned meals that are simple, mess-free and portable, are the perfect snack for the President of the United States of America! 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.

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

Several brain scientists recently wrote in the journal Nature (published online December 7) that it is time that science and society explore and, ultimately, sanction the use of pills to enhance brain function in people with no psychiatric disorder at all.  After all, they reason, pills already exist that can improve attention span, memory and alertness in normal individuals.  Many students already use illegally obtained Adderall to boost their academic performance, and many adults use Provigil to stay awake and energetic at work.  So why not sanction the use of these drugs and, perhaps, many others to help anyone who might want to perform better and feel better?

Using pharmaceuticals to change one’s mood, energy level or comfort socializing, one could argue, isn’t any different than men (who are not impotent) using Viagra to improve their sexual performance or any of us drinking six cups of caffeinated coffee a day to stay more awake and feel a little happier or less irritable.

There’s potential trouble, however, with any plan to open the floodgates and allow pharmaceutical manufacturers to develop and market substances that alter brain chemistry in healthy people.  One of the problems is that it could easily raise the bar in terms of what it takes to be competitive in school or at work—just as letting athletes freely use performance enhancing drugs in sports would make it a near-necessity for every athlete to use them.

Another problem is that once we green light chemically synthesized compounds for people without any disorder who simply want to be happier, more productive or more energetic, our laws against illicit substances like opiates (including pain killers like Percocet and Oxycontin) start to look suspect.  It could be argued that there may be millions of Americans with low potential for addiction who might enjoy the euphoric effects of Oxycontin, be able to work long into the night while using it and be able to stop using it periodically to prevent themselves from becoming fully dependent on it.

Perhaps the biggest problem is that using pills to alter how we function intellectually, emotionally or otherwise can easily create a tide that sweeps us further and further from the reality of our life circumstances.  Even if your work makes you unhappy, why consider following your heart to another career when you can change your brain chemistry so you feel alert and energized just by popping a pill?  Why make fundamental changes in your marriage to improve it when you can dose yourself with a substance that will make you feel calm and connected at home, without changing a thing?  Why learn to lead a balanced existence, with the time you need to reflect or to recharge, when all the valleys in your day can feel like peaks?  Sounds a lot like taking a drink or smoking a joint to dodge reality, doesn’t it?

It is probably inevitable that growing numbers of Americans will turn to pharmaceuticals already in existence to boost their brainpower.  But it may be a desirable brake on a potential runaway train that doctors currently have society’s blessing to prescribe medications only to those suffering with recognized psychiatric disorders.   Defining life itself, including work life, as a kind of disorder worth treating, or as a baseline to be raised chemically (higher and higher), feels like floating free of our ties to our real-life emotions and passions and possibilities.

Dr. Keith Ablow is a psychiatry correspondent for FOX News Channel and a New York Times bestselling author. His newest book, “Living the Truth: Transform Your Life through the Power of Insight and Honesty” has launched a new self-help movement. Check out Dr. Ablow’s website at livingthetruth.com or e-mail him at info@keithablow.com.

Carbohydrates (meaning “carbon plus water”) are the most efficient fuel for your body. They provide steady healthy energy. Along with fat and protein, carbohydrates are an essential nutrient. The two major forms of carbs are: simple sugars (simple carbohydrates), found in sugars such as fructose, glucose, and lactose, as well as in nutritious whole fruits; and starches (complex carbohydrates), found in foods such as starchy vegetables, grains, rice, and bread and cereals.

What makes carbs different from other essential nutrients (fat and protein) is that they are easily converted to energy by the body. Furthermore, the simplest carbohydrate, glucose, is essential fuel for the brain and muscles. When glucose is absorbed from the intestine into the bloodstream, blood-glucose levels increase, and your pancreas begins to secrete insulin to help get that sugar out of the blood and to the brain and muscles. The problem occurs when too much glucose over-whelms the metabolism. In other words, if you regularly eat great amounts of foods with refined starches and sugars—the bad carbs—the pancreas makes too much insulin and the blood sugar drops too far, which, in turn, makes you feel hungry. Furthermore, muscle cells will stop taking in the glucose, and so more of this sugar will be stored as fat, which will result in weight gain.

GOOD CARB FOODS: Complex carbohydrates are the good carbs. Among good carbs are high-fiber, low-sugar fruits, vegetables, legumes, whole oatmeal and all other whole grains, and all types of beans (a Latin staple!). Sweet potatoes, brown rice, grapefruit, fat-free milk (organic and in moderation, please), whole grain pasta (also in moderation), and apples, like other good carbs, cause a gradual rise in blood-sugar levels, which is optimal for sustained energy, mental clarity and focus, and a balanced mood. Also, eating good carbs will help curb your cravings for bad carbs, which in turn can help you avoid chemical imbalances in the brain that can cause depression.

NOTE: I always recommend buying organic products, because they’re free of potentially harmful ingredients.

A 40-year-old supermarket worker died of a heart attack after drinking as many as four cans of Red Bull energy drink each night, the Daily Mail has reported.

Pathologist Dr. Ian Roberts said this week Alfredo Duran, 40, of Wheatley in Oxford, England, had an enlarged heart and the excessive caffeine he consumed each day may have contributed to his death.

“My feeling is — given the evidence available — it was a cardiac arrest possibly contributed to by subtoxic caffeine ingestion,” Roberts told the Daily Mail.

Each can of Red Bull is said to contain 80mg of caffeine — about the same amount as a cup of coffee.

What do you think?  Leave your comments below.