Mini Spinach and Ham Frittata

INGREDIENTS:
Nonstick vegetable-oil cooking spray
2 4 ounce cartons frozen egg substitute, defrosted
½ cup reduced-fat milk
½ cup Fiber-sure fiber supplement
½ teaspoon freshly ground pepper
1/8 teaspoon salt
4 ounces thinly sliced ham, chopped (can substitute Canadian bacon or sliced turkey)
1 cup frozen spinach, defrosted and squeezed dry (can substitute broccoli)
1/3 cup Parmesan or mozzarella cheese
2 tablespoons fresh basil, chopped

1. Preheat oven to 375 degrees F.
2. Spray a 12-cup muffin tin with nonstick spray. Whisk together the egg substitute, milk, pepper, and salt in a large bowl until thoroughly blended. Stir in the ham, spinach, cheese, and basil.
3. Fill prepared muffin cups almost to the top with the egg mixture and bake until they puff up and just begin to set in the center, about 8 to 10 minutes.
4. Using a rubber spatula, loosen the frittatas from the muffin cups and slide them onto a platter.

Wrap individually and keep in fridge. Microwave for one minute in the morning.

YIELD: 12 Frittatas

Nutritional information per frittata:
Calories: 108
Protein: 6g
Carbohydrates: 8g
Total Fat: 6g
Saturated Fat: 2g
Fiber: 5g

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.

Contrary to popular belief, even in tough economic times you can still lose weight and eat right. Sometimes the most expensive food options can be the highest in calories. Eating healthy isn’t about expensive prepared foods or organic products. Here are some tips of how to save money and calories while at the grocery store, as well as delicious and healthy dinners for just $3 or less.

• Frozen vegetables and fruits are just as nutritious as fresh vegetables because they are flash frozen at the peak of ripeness, studies show that frozen fruits and vegetables contain more vitamins and nutrients than their fresh counterparts. Also, buying frozen bags allows you to eat them when you want. You don’t have to worry about spoilage and wasting money, like you usually do when fruits or veggies have gone bad before you’ve had a chance to eat them

• Save a load of money and drink water from the tap or buy a reusable water bottle. If you’re city water happens to be undrinkable for a period of time, then buy water in bulk gallons and refill the jugs when you’re out.

• Portion-controlled snacks are the newest trend. But paying for packaging and labeling is definitely not cheap. Save money by purchasing full-size bags of snacks and portioning them out and storing them in plastic bags or containers. The same goes for fruits and vegetables.

Beef Fajitas
Price Per Serving:$3.00

Lean sirloin has far less fat than high end meats such as Prime Rib, without the price tag. Prime Rib, can cost up to $25 dollars per pound, and contains about 97 grams of fat per pound! 90 percent Lean Sirloin, costs 4.99 per pound, and contains about 30 grams of fat per pound!

Ingredients: 

• 1 pound lean steak
• 1 garlic clove, minced
• ½ teaspoon chili powder
• ½ teaspoon dried oregano, crushed
• 4 whole wheat tortillas
• 1 medium onion (skinned and sliced into ½ inch strips)
• ½ medium green pepper, cut into thin strips
• ½ cup chopped tomato
• ¼ cup salsa
• ½ cup shredded lettuce
• 1/4 cup non-fat as a sour cream

Cooking instructions:
1. Slice beef into thin strips. Toss with garlic, chili powder, and oregano.
2. Wrap tortillas in foil. Heat oven to 350 F and place tortillas in oven.
3. Spray a non- stick cooking spray. Add onion and pepper and cook for 1 ½ minutes more. Remove vegetables from skillet.
4. Add the beef strips and cook until desired doneness. Drain off any fat. Add, tomato, and cooked onion and pepper.
5. Fill warm tortillas with beef mixture and top with salsa, lettuce, and sour cream. Serve immediately.

Serves 4
Nutrition content
Per serving: 370calories, 12 g fat, 48 g carbohydrate, 8 g fiber, 21g protein, 326 mg sodium

Salmon Burgers:
Price per serving:$2.13

Canned salmon costs less per serving than fresh and there is usually no waste in the canned product. The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Not only is salmon a great source of omega three fatty acids but, one 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods.

Ingredients:
• 1 14.75 – ounce can salmon
• 3-4 tablespoons Dijon mustard
• ¼ cup reduced- fat mayonnaise
• 3 tablespoons parsley
• 1/2 cup sliced green onions
• 2-3 tablespoons minced garlic
• ½ teaspoon salt
• ½ teaspoon pepper
• Pam nonstick cooking spray
• 4 Whole-wheat sandwich rolls
• lettuce
• tomato
•  onion

Directions:
1. Blend salmon, Dijon mustard, mayonnaise and parsley in a mixer.
2. Pour mixture into a bowl and add green onions, garlic, salt and pepper.
3. Form into four 1/2 – inch-thick burgers and chill for 2- 3 hours.
4. Spray skillet with nonstick cooking spray over medium heat and sauté salmon burgers for 3 minutes per side or until cooked through.
5. Serve on tasted whole-wheat hamburger buns and top with lettuce, tomato and onion.

Serves 4
Nutrition Content:
Per Serving: 310 calories, 11g fat, 26g carbohydrate, 4g fiber, 27g protein, 1014mg sodium

Turkey Chili
Per Serving:$1.87

Splitting the recipe between lean ground turkey and beans will not only save you many calories, but many dollars as well. Also lean ground turkey will yield more meat then regular ground meat when cooked.

Ingredients:

1 pound lean ground turkey
1 small onion, chopped
3 15- ounce cans red kidney beans, drained
3 14.5- ounce cans chopped tomatoes
1 cup water
2 celery stalks, chopped
1 medium green pepper, seeded and chopped
¼ cup red wine vinegar
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried basil

Optional Toppings:
Low- fat sour cream
Reduced- fat shredded cheddar cheese
Diced onions

Directions:

1. Heat a large stockpot over medium- high heat until hot. Add ground turkey and chopped onion and cook until browned.
2. Add the remaining ingredients and bring to a boil. Reduce heat and simmer on low heat for 2 hours.
3. Garnish with optional topping if desired.

Serves 8

Nutrition Content:
Per Serving: 282 calories, 6g fat, 39g carbohydrate, 13g fiber, 20g protein, 967mg sodium

Minestrone Soup
Price per Serving: $2.63

Go vegetarian once or twice a week. Beans provide a load of nutritional benefits for well under a dollar per serving. Beans and legumes are a great substitute for meat because they are boosting with protein as well as fiber. This hearty bowl of soup is sure to keep you satisfied.

Ingredients:

• 2 cloves garlic
• 1 onion, chopped
• 1 cup frozen carrots
• 1 cup celery, chopped
• 2 zucchini, diced
• 2 cups mushrooms, sliced
• 1 14.5 ounce can cannellini beans
• 1 14.5- ounce can chopped tomatoes
• ½ cup barley
• 5 cups chicken broth or vegetable broth
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon kosher salt
• 4 teaspoons black pepper
• 2 cups frozen spinach, defrosted and squeezed dry
• 8 tablespoons grated Parmesan cheese

Directions:
1. Spray a large pot with nonstick cooking spray and heat over high heat. Add garlic and onion and sauté until the onion is soft.
2. Add the carrots, celery, zucchini, mushrooms, beans, chopped tomatoes, seasonings, and broth.
3. Bring to a boil. Cover and reduce heat. Simmer for 1 hour. Right before serving, add the spinach and stir.
4. Serve and top with a tablespoon of grated Parmesan Cheese.

Serves 8
Nutrition Content
Per Serving: 195 calories, 3g fat, 31g carbohydrate, 8g fiber, 13g protein, 1259mg sodium

Italian Frittata
Price per Serving: $2.87

Eggs are one of your best bets when you’re on a budget. A 16 ounce carton of eggs is less than $3.00. Due to the fact that eggs are so inexpensive, you can allow yourself to eat the whites, and throw the yolks out sometimes. This meal is boosting with fiber and protein, therefore filling you up on very few calories.

Ingredients:

• 3 egg whites
• ¼ cup low-fat cottage cheese
• 1 tablespoon grated Parmesan cheese
• 2 tablespoons cold water
• ¼ teaspoon dried oregano
• 2 tablespoons diced onion
• ½ cup frozen spinach, defrosted and squeezed dry
• 1 plum tomato, diced
• Salt
• Pepper

Directions:
1. In a bowl, whisk together egg whites, cottage cheese, Parmesan cheese, water, basil, and oregano. Set aside
2. Heat a nonstick pan with cooking spray. Add onion and cook for two minutes. Season with salt and pepper.
3. Add the spinach mixture to the egg mixture.
4. Spray the pan with nonstick spray and pour the egg- vegetable mixture back into the pan. Cover and cook for five minutes. Turn over onto a plate and serve.

Nutrition Content
Per Serving: 162 calories, 3g fat, 11g carbohydrate, 4g fiber, 23 g protein, 551mg sodium.

Roasted Chicken and Vegetables
Price per Serving: $1.22

Choosing a whole chicken is the most economical way to enjoy chicken for many meals.  Buying a whole chicken can save you between $1.50 and $4 a pound. This is a real bang for you buck. In addition to getting a delicious meal of chicken and vegetables, you also get a meal worth of leftovers. Use the extra chicken for a sandwich or salad for the next day’s lunch or make a big pot of chicken soup.

Ingredients:

• 1 whole chicken, 1 lb
• 3 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon pepper
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 4 large onions, sliced
• 2 sweet potatoes, sliced
• 2 carrots, chopped

Directions:
1. Preheat oven to 375 F
2. Baste chicken with olive oil, salt and pepper.
3. Stuff inside of the chicken with rosemary and thyme.
4. Place chicken in the center of a baking dish. Arrange onions, sweet potatoes, and carrots around the chicken. Sprinkle vegetables with salt and pepper.
5. Bake 20 minutes in the preheated oven. Increase temperature to 400  F and continue baking for 30 minutes or until exterior of chicken is golden brown and juices run clear.
6.  Allow chicken to cool about 15 minutes before serving.

Serves 4
Nutrition Content
Per Serving: 348 calories, 19g fat, 17g carbohydrate, 5g fiber, 17g protein, 449mg sodium

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.

During the hot summer months, there’s no better treat than a refreshing cup of ice cream.  But that cup of ice cream in the evening could add on tons of calories that will counteract your best efforts to look beach ready in your hot, new bathing suit. 

We’ve compiled a list of the best and worst ice cream or frozen yogurt choices to order when you are out on the town or stocking your freezer.

Tanya’s tips:
1. Look for low-fat, fat-free and no-sugar added.  These varieties will be your best bets when it comes to choosing ice cream or frozen yogurt. They tend to have the fewest calories, but be careful because they can still pack on tons of calories. You can usually ask the store for the nutritional information. And if you are buying your own at the grocery store, carefully read the labels! Not all low-fat ice creams are created equal.  Choose ones with about 100 calories per serving and less than 3 grams of fat.

2. Be careful with serving size.  You may think you are being smart by ordering the small, 4 oz. cup, but chances are you are getting double the amount.  Ice-cream scoopers tend to fill the cups past the rim, which may seem like a great thing, but not when you are trying to watch your weight.  A small serving of soft serve can easily reach about 8 oz.  Take some home or share with a friend to cut calories yet still satisfy your ice cream craving.

3. Eat your dessert, don’t drink it. Avoid shakes, smoothies, and any other creation that’s mixed up into a creamy, frothy treat.  They can have double to triple the amount of calories in a regular serving of ice cream.  Plus, studies reveal that your body does not register calories from fluids — meaning that fluids don’t replace food. You will still end up eating the entire dessert, but with all the extra calories. So think twice next time you order a smoothie, which still has tons of calories and carbs even though it seemed like a good choice at the time. 

4. Choose your toppings wisely.  Don’t be fooled by the toppings that may seem healthy. Fruit drenched in gooey syrups and granola should be avoided.  Granola is one of those deceptive foods because we tend to think it’s healthy but in reality, it is not.  One cup of granola contains over 500 calories.  So depending on how much topping you get, you could be adding hundreds of calories to your already caloric dessert.  Your best bets are sprinkles, sugar-free chocolate syrup or fresh fruit. 

5. Bag your own.  If you’re looking for some added crunch to your ice cream, consider bringing a small bag of Fiber One or Bran Buds as a topping for your dessert.  Not only will you have a low-calorie topping, but the added fiber from the cereal will help satisfy you so you don’t overeat the ice cream.

6. Buy single servings.  When shopping at the grocery store, there are many great options of what dessert to buy. Go for bars or ice cream sandwiches that are low in fat and sugar.  Great choices are nonfat, sugar-free fudgesicles (many are under 45 calories!)

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.

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.

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.