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.

Don’t those models look so good with their milk mustaches? Well you should try one! Studies show that drinking 3 glasses of low-fat or fat -ree milk a day can help maintain a healthy weight and have better quality diets, compared to those who didn’t.

Milk provides you with essential nutrients such as:
• Calcium: Which helps build strong bones and teeth.
• Potassium: Which helps maintain normal blood pressure.
• Protein: Which serves as a source of energy.
• Vitamin A: Which helps maintain normal vision and skin
• Vitamin D: Reduces the risk of heart disease and protects against many cancers.
• Vitamin B12: Which is required for normal cell activity. It also protects against the risk of stroke and Alzheimer’s disease.

Today, there are many different varieties of milk,  but here are some other alternatives to your typical milk:

Soy Milk:
For people who are vegans or lactose intolerant, soy milk is the perfect drink for you. People who drink soy milk have much to gain because it is made from beans which contain fiber, while dairy milk has none. Soy milk is also a good source of protein, and although it contains more fat than reduced-fat 2 percent milk, it is low in saturated fat and cholesterol free. Although it is not a good natural source of calcium, some brands of soy milk are fortified with calcium and vitamin D. Soy milk is a good source of isoflavones — estrogen compounds that seem to have a myriad of health benefits.

Lactaid Milk:
Approximately 75 percent of the world’s population (including 40 million Americans) is lactose intolerant. Lactaid milk contains the same nutrients as regular milk — the only difference is that lactose has been broken down so that it is easily tolerated by those people who are intolerant to it. Lactose is the predominant sugar in milk products. An enzyme called lactase is produced in the small intestine and breaks down lactose so it can be absorbed into the blood stream. It is not usually serious, but symptoms can be bothersome, so Lactaid milk is the perfect option for a dairy-free diet.

Organic Milk:
Organic milk is the purest and healthiest form of milk. Organic milk means that cows’ feed, such as corn, soy and hay were grown organically. In addition, organic regulations prohibit the use of antibiotics and synthetic growth hormones. Organic regulations also mandate specific humane animal standards including access to fresh air and pasture. However, organic milk can be at least twice the price of regular milk, and there is still a debate over whether this milk is really worth your money.

Don’t worry, you don’t have to force yourself to drink a glass of plain milk! Here are some helpful and tasty ways to receive your three servings of milk a day:

• Use milk instead of water in your oatmeal
• Pour it over a bowl of cereal
• Stir it up into hot chocolate
• Blend it with frozen fruit for a delicious smoothie
• Grab a skim latte or cappuccino
• Substitute cream in soup for milk

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.

Sushi bars are the fastest-growing restaurant segment of the ethnic food industry. That’s good news for Americans, because if you’re in search of a healthy meal, Japanese food fits the bill. Traditional Japanese food is one of the healthiest fares, most often prepared with little oil and features ingredients like tofu, rice, seaweed, noodles, vegetables, and small quantities of fish, chicken, and lean meat. Most sauces are low-fat, and made with a base of broth, soy sauce, or sake. But beware! As sushi becomes more and more mainstream, many rolls are being created to suit the high-fat palette of American diners. Nowadays, cream cheese, tempura flakes, mayonnaise, and deep-fried fish, are popular ingredients in sushi rolls.

With these recent additions, it has become quite easy to walk out having consumed 1,000 calories without even realizing it. Below are some ways you can enjoy eating out at your favorite Japanese restaurant while sticking to The F-Factor Diet.

Here are some of my tips:

1. Start with a soup and salad.  Beginning your meal with a miso soup (50 calories) and a house salad with ginger dressing (110 calories), or seaweed salad (110 calories) fills you up and prevents over eating during the main course. Even if you’re not necessarily in the mood, trust us and order it! While edamame can be a healthy snack, the calories quickly add up; a 4 oz serving provides 170 calories and 6 grams of fat.

2. Roll it with cucumber.  A typical roll of sushi is prepared with one cup of rice (3 servings of carbs) to coat the seaweed. This one cup of rice provides 240 calories, and that’s before anything else is even added. Ask for your roll to be wrapped in cucumber instead of rice to save hundreds of calories.

3. Limit the rice.  If you are craving rice with your sushi, be assertive and request “light rice” (less rice). Take it a step further and request brown rice, when possible, for an extra-fiber boost. If you’re ordering two rolls, get one with rice and the second roll wrapped in cucumber.

4. Keep it simple.  Avoid battered and fried ingredients, including anything “tempura” or “crunchy.” Tempura is not only battered, but deep-fried as well. One shrimp tempura roll contains 544 calories and 13 grams of fat! Also, avoid the mayo typically found in “spicy” versions of common rolls like tuna, spicy salmon, etc. Each tablespoon of spicy mayo packs an additional 100 calories and 11 grams of fat into the roll.

5. Order sashimi.  Sashimi is low in calories, high in lean protein, and contains zero servings of carbohydrates. A one-ounce piece of tuna sashimi contains only 35 calories while a one-ounce piece of salmon sashimi contains only 55 calories. Aside from being low in calories, you also get the benefits of omega-3 essential fatty acids.

6. Healthier options.  Look for broiled, grilled or steamed items. Some examples of healthy options are sunomono (various seafood in vinegar sauce), tuna tataki, carpaccio and oshitashi (steamed spinach with soy sauce).

7. Ask for low-sodium soy sauce.  While salt contains zero calories, too much can increase blood pressure and can leave you feeling bloated. To counteract the sodium, make sure to wash your meal down with plenty of water.

*F-Factor Best Bets

Sample meal for dining in a Japanese restaurant during step 1:

• Green salad with ginger dressing

• Miso soup

• Sashimi dinner: 3 pieces tuna, 3 pieces yellowtail, 3 pieces salmon, 3 pieces shrimp

• Green tea

 Total carbohydrate: 0 grams

Total fiber: 3 grams

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.

The fried rice served in Chinese restaurants is usually made with white rice and a ton of oil.   It’s tasty but a nightmare if you’re watching your weight.  Typical fried rice can have as much as 400 calories and 15 grams of fat per cup.  Reducing the oil, substituting brown rice for white and adding good fiber rich vegetables not only leaves the fat and calories but results in a dish that is healthy and filling.

• 1 tsp vegetable oil
• 1 clove garlic, minced
• 1 cup broccoli florets, chopped
• 1 cup red bell pepper, seeded and diced
• 1 carrot, peeled and diced
• 1 onion, chopped
• ½ cup mushrooms, sliced thin
• 4 ounces cooked chicken breast, chopped
• 3 cups cooked brown rice
• 2 tbsp chopped peanuts
• 2 tbsp low sodium soy sauce

1.      Heat the oil in a large non-stick skillet or a wok over high heat.

2.      Sauté the garlic until golden brown, then add the broccoli, peppers, carrots and onion.  Sauté until crisp tender, then add the mushrooms.  Cook briefly until all the vegetables are crisp tender.

3.      Add the chicken, rice, peanuts and soy sauce.  Stir fry for another minute until all the ingredients are mixed and cooked through.

Serves 4

Nutritional Content

Per Serving: 287 Calories, 44 g carbohydrates, 4g Fiber, 15g protein, 6 g total fat, 1 g sat. fat, 844mg 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.