In the past few years, omega-3 fatty acids have become increasingly popular with their numerous amounts of health benefits. Omega-3 fatty acids work as an anti-inflammatory agent that helps reverse the processes of heart disease, cancer and many other conditions.  As of Monday, April 13th, new research has just been added to the American Journal of Clinical Nutrition on the effects of walnuts and fish on heart disease.

Researchers from Loma Linda University concluded that in healthy individuals walnuts lowered cholesterol more than fish, while fatty fish lowered triglyceride levels ultimately both reducing the overall risk of coronary heart disease. This study was conducted to show everyone including the healthiest of people how imperative and easy it is to simply add walnuts and fatty fish to their daily diet.

The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Using this as a guideline, the researchers found that healthy people who included fatty fish twice a week, decreased triglyceride levels by 11.4 percent. In addition, adding 1.5 ounces of walnuts to their eating regimen lowered their LDL levels by 9.3 percent compared to a control diet based on USDA recommendations. Studies have shown that walnuts can significantly reduce blood cholesterol. Walnuts are rich in polyunsaturated fatty acids, and they also help keep blood vessels healthy and elastic.

Some of the highest levels of omega-3 fats can be found fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon.  The reason for this being, that fish is a good source of protein and doesn’t have the high saturated fat like ones found in fatty meats.  

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.

If you are one of the many people fighting the battle of the bulge, you will be pleased to learn that there are actually foods that may help you burn fat.  You will still need to exercise and avoid over indulging. However, you may be able to speed up the fat-burning process by consuming these wonder foods.

1.  Low-Fat Dairy: Milk, Yogurt, Cottage Cheese
How:  They all contain calcium and studies show that not getting enough calcium may trigger the release of calcitrol, a hormone that causes us to store fat, whereas meeting your daily calcium needs helps us burn fat more efficiently. Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

2.  Berries
How: they are high in fiber. Fiber is the magic bullet of weight loss. It keeps you full and satisfied all day on virtually no calories. A 1 cup serving of raspberries contains 8g of fiber and only 60 calories!  Strawberries, blackberries and blueberries are all other high-fiber berries.  Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

3. High-fiber cereals
How: A study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods.  High-fiber cereals have fewer calories than other breakfast options (eggs, bacon, donuts and muffins), and the fiber helps to keep you feeling full all morning so you are less likely to need a snack before lunch.  Also, fiber helps to keep insulin levels in check which prevents fat storage.

4.  Citrus Fruits: Oranges, Grapefruit, Lemon, Limes
How: Foods that contain vitamin C help metabolize fat faster and make losing weight less difficult.  You only need 60 milligrams (mg) of vitamin C a day to meet your body’s basic needs, but according to the study, raising your daily intake to 500 mg could boost your fat burning potential during exercise by 39 percent. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

5.  Green Tea
How: Green tea contains caffeine, which is a natural stimulant that can help your body burn more calories while at rest, meaning that you can burn fat without doing a thing.  Caffeine speeds up the heart rate and also frees fatty acids stored in the body, making them more readily available for energy use.  Also, green tea contains a compound called ECGC that may help to boost your metabolism by speeding up the nervous system. Green tea can also replace less healthy alternatives such as colas and excess coffee drinks which add calories to your diet.

6.  Water
How: Water helps to rid the body of toxins and chemicals that may be slowing down your overall metabolism.  By drinking at least 8 glasses of water a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.  Many times, our hunger is really just thirst in disguise since the symptoms of dehydration mimic those of hunger (weak, cranky, tired, etc.) A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Make sure that you are starting your day with a big glass of water and drink throughout the day not just all at one time.

7.  Soy beans: Either frozen in bags or dry-roasted
How: Soybeans contain lecitin, which helps your body keep your cells from accumulating fat. If you don’t have the time to steam them frozen, you can snack on dried or roasted ones.

8. Fish: Salmon, Tuna, Sardines
How: These fish all contain large amounts of omega-3 fatty acids which, besides being incredibly healthy, seem to affect metabolism.  Omega-3s alter levels of leptin, a hormone in the body which directly influences metabolism and determines whether you burn calories or store them as fat.  Fish contain omega-3 fatty acids (EPA and DHA) found only in fish oils. Fish oil increases the levels of fat-burning enzymes in your body and decreases the levels of fat-storage enzymes. It’s also been shown to boost your metabolism by as much as 400 calories per day. Fish like mackerel, salmon and trout are great sources of omega-3, but you can also take capsules (take at least 300mg).

9. Lean Proteins: Lean Beef, Chicken and Turkey
How: All lean meats help to speed up the metabolism and burn more fat simply because they require so much energy for complete digestion. Studies have shown that people who follow a high-protein diet burn twice as many calories after a meal as people who follow a high-carbohydrate diet.  In addition, eating protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

10.  Spicy Peppers: Jalapenos, Habaneros, Chili peppers
How: Studies show that the chemical compound capsacin, found in peppers, speeds up your heart rate and metabolism.  Eating a very spicy meal can actually speed up the metabolism by about 25 percent for up to 3 hours.  Keep Tabasco sauce on the table to spice up everything from scrambled eggs to soup to pasta. 

11.  Pistachios
How: Studies show that pistachios fight weight gain by slowing down rises in blood sugar levels and curbing hunger.  Nut consumption in general is associated with a lower body mass index and has not been associated with weight gain.  Pistachios have a significant amount of protein and are among the highest fiber nuts which slow down digestion, and keep you feeling fuller longer than low-protein, low-fiber snacks.  You also get a lot of nuts for a one ounce serving which helps psychologically.  For a 1-ounce portion of pistachios, you get 49 pistachios versus only 23 almonds and 18 cashews (in an equal one ounce portion). 

12.  Apples and Pears
How:  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, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

13. Soup
Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.  Just make sure to avoid soups made with cream or loaded with pasta or potatoes.  Aim for broth based soups filled with vegetables for a low-calorie and filling meal or appetizer. Miso soup, vegetable soup and bean soups are all great options.

14. Broccoli
How: Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.  Try it chopped in your salad, or sautéed and used in an omelet or as a side dish.

15. Garlic
How: Garlic is a blood thinner but also seems to have the ability to break down fat. Most people can take it or leave it, but by adding garlic to your diet, even in amounts you cannot detect, will help you in your fat-burning goals and get a number of other benefits. Garlic is also a diuretic.

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.

Eighty-five percent of the women in the United States experience hot flashes as they approach menopause. Researchers suggest that women with higher body weights actually have more hot flashes that their leaner counterparts. It is believed that hot flashes may be the body’s attempt at dispersing heat, but unfortunately fat seems to act as insulation that prevents the heat from spreading, which usually causes overheating to take place.

Therefore, studies have shown that women who followed a low-fat diet high in fiber-filled foods like fruits, vegetables and whole grains experienced fewer hot flashes than women who didn’t. Below is a list of foods that can help you reduce your symptoms:
 
1. Fiber: Recent research has suggested that no other method enhancing regularity has the same effect as fiber.  Fiber absorbs the estrogen, which relieves hot flashes by reducing the amount of estrogen reabsorbed from bile salts released into the intestine to be mixed with stool. It is recommended that women should be consuming 25-30 grams of fiber daily. Enjoy fiber-rich foods throughout the day such as whole grain breads and cereals, apples, pears, broccoli and cauliflower. 

2. Calcium: The National Institutes of Health recommends that menopausal women get 1,000 mg of calcium daily. Calcium cleanses excess estrogen from the liver, making this nutrient vital in reducing hot flashes.  Calcium-rich foods include low-fat milk, low-fat yogurts and low-fat cheeses. 

3. Soy: Recent studies have found that soy, which is rich in phytoestrogens like isoflavones, can also help reduce hot flashes, as well as night sweats and other menopausal symptoms. Opt for tofu, edamame or any other variety of soy beans, as well as low-fat soy yogurts and cheeses.

4. Beans: Almost all beans — not just soy — contain two important compounds; genistein and daidzein.  Which are known for being estrogenic, helping to control hot flashes and other discomforts of menopause.

5. Omega-3 Fatty Acids: New research from the American Journal of Clinical Nutrition shows a common food compound found in omega-3s can ease hot flashes. Salmon, shrimp, walnuts and tofu all contain high levels of omega-3s. 

6. Vitamin E: According to the National Cancer Institute, studies suggest increasing your intake of vitamin E. Vitamin E replenishes necessary electrolytes lost through perspiration during hot flashes.  Mango, sweet potatoes, almonds, peanuts and sunflower seeds are all great sources of vitamin E.

7. Vitamin B: This essential vitamin has been shown to help reduce hot flashes.  Foods like bananas, pistachios, fish, meat, eggs, bananas, beans and whole grains are all wonderful sources of vitamin B.

8. Vitamin C: One study showed that increasing your intake of vitamin C which contains bioflavonoids; a powerful antioxidant, reduced hot flashes. Grapefruit, oranges, potatoes, broccoli and pineapple are all fabulous sources of vitamin C.

9. Water: Drink a lot of water. Drinking water restores fluids lost to perspiration during hot flashes and can even prevent or minimize the hot flashes themselves.

10. Foods to avoid: Certain foods like, alcohol, caffeine, excess sugar, high-fat meat products and spicy foods rank among the top aggravators of these frustrating episodes.

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.

Of the nearly two thirds of U.S. adults surveyed, 64 percent agree that they are filled with greater joy soaking up the summer sun, then bundling up in winter coats. According to studies done at Cornell University, the winter blues and its more severe foil, Seasonal Affective Disorder (SAD), affects about four times as many women as men.

Although the science is still relatively new, research has begun to reveal how mindful eaters can choose their fuel to help achieve or maintain a desired mental state.  Our moods are linked to the production or use of certain brain chemicals. Scientists have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

So the next time you want to change your mood, take a walk to the kitchen — it might just save you a trip to the therapist!

To ease feelings of depression:  Eat more fish!  Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms.  A recent study showed that eating fish twice a week was associated with lower risk of depression and suicide. Magnesium, can also ease symptoms of depression. Enjoying a bowl of whole-grain cereal and soy milk topped with walnuts will supply you with magnesium and increase your intake of omega-3 fatty acids, which will ease your frame of mind into the afternoon frenzy when your kids come home.

To get out of a bad mood: A lack of selenium can cause bad moods. Individuals suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Pistachios, salmon, and shitake mushrooms can instantaneously get you out of this funk.

When you want to feel pleasant and alert: Eating foods that stimulate the release of dopamine may produce enjoyable feelings. Phenylnine is an essential amino acid found in the brain and blood that can convert in the body to tyrosine, which in turn is used to synthesize dopamine instantly increasing your energy and alertness. Start your morning off with a bowl of hot oatmeal to warm you up try adding skim milk and sliced bananas to add a boost of dopamine and to leave you feeling happy throughout the day. Breakfast is a must because it provides glucose to your brain, making you mentally efficient and vigilant.

When you want to feel happy:  When we don’t get enough exposure to sunlight our moods and physical health may suffer. More specifically, serotonin levels, a hormone associated with elevating your mood rises when you’re exposed to sunlight. So we often feel sad during the darker, winter months.  An amino acid, tryptophan helps raise serotonin levels in your body, causing you to feel upbeat once again. Eating foods that are high in tryptophan such as, simple carbs, low-fat cottage cheese, nuts, and chicken will help cure your winter blues.  A slice of whole-wheat toast with low-fat cottage cheese and jam is a sure way to boost your mood. 

Get Moving: Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on your mood. When we exercise our body releases endorphins that help us to feel happy, but it also has been shown to reduce stress, which often intensifies feelings of depression brought on by the winter blues.  It can also increase your joy by making your skinny jeans and little black dress fit better, and is there any greater feeling then that?!

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.

It’s time for the old end-of-year office party or family holiday dinner.  During the holiday season the likelihood that you will ingest high-risk foods that may cause allergic reactions is at an all-time high.  So if you are one of the estimated 11 million people affected by food allergies, focus on being a label detective in order to avoid these potentially hazardous ordeals. 

Sharing meals during the holidays is one of the highlights of the season for many families. The most common food allergens in the U.S. are cow’s milk, eggs, soy, wheat, fish, shellfish, peanuts and tree nuts.  Unfortunately, food allergies make up over tens of thousands of emergency room visits annually. Peanut allergy is associated with potentially fatal allergic reactions and often, allergic individuals will not outgrow it.

When invited as a guest to the home of a friend or family member during the holidays, it’s important to explain what your food issues and concerns may be. By doing this, you can hopefully avoid unnecessary trips to the emergency room.

Watch our for these holiday culprits:

• Eggnog (the word albumin on a label indicates the presence of eggs)

• Fruitcakes (may contain nuts)

• Glazed rolls and bread or other bakery items (containing egg)

• Mixed nuts

• Chocolate, candies and other confectionery items (many contain nuts, milk)

• Dips, fondues and salsas (may contain diary cream and egg)

• Quiches (often contain egg)

• Fried foods – if you are seafood-allergic (as the same oil used in the fried fish may also be used in the preparation of other fried foods such as French fries)

• At least some alcoholic beverages (if you are grain or wheat sensitive)

• Soybean oil salad dressings – (if soy sensitive)

• Caesar or Greek salad (may contain anchovies)

• Marzipan (a paste made of ground almonds, egg and/or milk)

• Worcestershire sauce (may contain fish)

• Yams, sweet potato pie (may contain egg, pecans, walnuts or dairy)

• Pumpkin pie (may contain peanut/nuts, nutmeg)

• Gingerbread cookies (may contain egg, milk, soy, corn and wheat)

• Potato pancakes served for a Chanukah celebration (may contain egg)

Here are some strategies for the holidays:

• Use caution if you eat Chinese, Vietnamese, Thai and Mexican cuisine as many foods may contain nuts. 

• Keep a “restaurant food allergen ingredient card” with you to make the kitchen staff aware of your food allergy when dining out.  Ask for a list of ingredients before ordering.    

• Be a label detective! Learn to read food labels as many ingredients can be misleading or confusing.  Check out the recommendations on “How to Read a Label” at www.foodallergy.org.

• When visiting with friends and family, let your host know if you need to avoid certain foods so they can prepare alternate choices. 

• Bring safe, homemade, allergy-free dishes when invited to someone’s house.

• Keep a spot in the food preparation area of the kitchen free of food allergens.

• Be sure and know the earliest signs of an allergic reaction and how to give the emergency medication(s) prescribed by your allergist/physician.

• Develop an emergency plan that includes ample medication, including epinephrine auto-injectors (be prepared for prolonged reactions).

• Plan ahead if you need to travel during the holidays and have safe snacks and foods with you, especially if you have a food-allergic child.

• Stay with “simple dishes” that avoid hidden ingredients.

• Avoid salad bars where containers can have traces of allergens and cross contamination is common.

• Use caution when ordering deli meats where the same equipment may be used to slice meat and milk-based cheeses.

Having an allergy to a food does not mean you cannot enjoy the many and varied holiday foods this time of the year.  Many alternate foods can be substituted and still ensure a safe and enjoyable holiday season!  For more tips on avoiding food allergens during the holidays, vitit www.aaaai.org or www.acaai.org.

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine. He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology. No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.

Dear Yvonne,
My husband & I have been married for 29 years and are just now opening up sexually, REALLY opening up. He gets back from Afghanistan in 45 days, and after 6 months gone, I can’t wait. He loves getting oral sex and I love giving it to him, but I wanted to know if there are any foods he can eat that will change the taste of his semen. 
- Noreen

Dear Noreen,
To improve the taste of his semen, eat acidic foods, like fruits, for a sweeter taste. So citrus (especially lemon), cranberry and pineapple, as well as juices made from such, are often recommended. Cardamom, cinnamon, and peppermint are also said to make him tastier. Certain vegetables can work to his benefit in the taste department, for example, celery and parsley, but broccoli, cauliflower, asparagus and beets will NOT work.

Foods that can further affect his taste for the worse are red meat and fish, since these are alkaline-based. Garlic, onion, chemically processed liquor, drugs and nicotine tend to affect his taste for the worse. The high bacterial content of dairy products also has a negative effect on his semen’s taste. Lastly, your husband should be mindful of consuming strong tasting foods and spices, which end up getting secreted by his body, changing his flavor and overall odor.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

When I was growing up, the only fish I would eat was Arthur Treacher’s fried fish n’ chips.  The thick coating of fried batter completely overpowered the fish—which is why I probably liked it so much. 

Here is a much healthier and tastier “grown up” version.  This recipe is higher in fiber due to the whole wheat flour and saves you 16 grams of fat!  Pair it with sweet potato chips for a true fish ‘n chips meal that even your kids will love.

• 1 pound fresh fish fillets, ½ inch thick (orange roughly, skinless cod, or catfish fillets)
• ¼ cup skim milk
• ½ cup whole wheat flour
• 1/3 cup seasoned bread crumbs
• ¼ cup grated Parmesan cheese
• 1/8 tsp pepper

1. Preheat oven to 450 degrees
2. Rinse fish; pat dry with paper towels
3. Place milk in shallow dish. Place flour in another shallow dish.
4. In a third shallow dish, combine flour, bread crumbs, Parmesan cheese and pepper.
5. Dip each piece of fish in the milk, then in the bread crumb mixture.  Coat both sides and place on a baking sheet coated with nonstick spray.
6. Spray tops of fillets with non-stick spray and bake for 7 to 9 minutes or until fish flakes easily with a fork.

Serves 4

Nutritional Content
Per Serving:  213 Calories, 19 grams carbohydrates,   2 grams fiber,   27 grams protein,  3 grams total fat, 1 gram  sat. fat,  357mg 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.

Actually the secret is—as always—freshness and variety! These light white meat and natural ocean feeders (not bottom-feeders) have so many attributes beyond great flavor, whether marinated lightly for a ceviche (a wonderful traditional dish found throughout the Americas in which the fish is “cooked” through the acids of citrus juices, such as lime, lemon, and orange) or grilled with a sprinkle of spice and fresh lemon juice. The American Heart Association (AHA) recommends eating fish at least 2 times a week, and Latin Americans have naturally been following AHA recommendations for years. My patients and viewers know that I’ve been touting the virtues of eating fish for a long time (hey, I come from an island!).

Seriously, I’ve learned—and I share this with my patients, audience, and friends—that in addition to being a good source of protein without the high saturated fat found in many meat products, there are many additional health benefits to seafood. For example, because they’re high in 2 kinds of omega-3 fatty acids, seafood not only decreases the risk of arrhythmias that can lead to sudden cardiac death, but also decreases blood clot formation that can lead to heart attacks and strokes, and lower the level of blood fats called triglycerides. These facts alone should push you right out the door to your favorite fish-monger! Another fish-related perk is that cooking it is simple. Peruvians—with their sashimi-like tiradito, which is essentially carpaccio of incredibly fresh fish—know that one of the secrets to eating fresh fish is pure elegance: dress it up lightly and the flavors—along with the healthy benefits—will shine. And there are so many varieties of easy-to-prepare and tasty white fish available in the States, like Chilean congrio.