Green tea? In a field glutted with performance beverages that promise you’ll get ripped, zipped and buff, green tea may seem tepid. Think again. Green tea, hot or cold, may be the single most beneficial beverage a fitness-oriented person can swallow besides water.

Why is green tea of particular value to the fitness set? Despite the benefits of exercise, there is one drawback to working out. Exercise increases oxidation in the body, the deterioration of cells as a result of chemical reactions involving oxygen. Oxidation produces free radicals, which cause damage to DNA, lipids and protein, destroying membranes, altering genes and injuring cells. They contribute to aging and the promotion and severity of numerous health problems, including cancer and cardiovascular disease. Free radicals are generated primarily as a result of breathing oxygen. Thus aerobic exercise can lead to increased cellular damage as a result of increased breathing. This is where mighty green tea plays a role in a personal fitness program.

Green tea contains a family of powerful antioxidant compounds known as polyphenols. There are four primary polyphenols in green tea. While all four appear to possess protective value, Epigallocatechin gallate (EGCg) occurs in the greatest concentration, and appears to offer the strongest antioxidant benefits. In fact, EGCg is several times more potent an antioxidant than vitamin E.

According to extensive research conducted worldwide, green tea

• Protects against several types of cancer.

• Lowers cholesterol by inhibiting cholesterol absorption and reducing the body’s cholesterol production.

• Reduces blood pressure by the exact same mechanism by which several expensive, prescription blood pressure medicines work.

• Reduces blood platelet stickiness, thus inhibiting atherosclerosis, hardening of the arteries.

• Demonstrates anti-bacterial action against the bacteria that cause dental plaque.

• Promotes the growth of beneficial Bifidobacteria in the intestines.

• Protects against certain toxins, including harmful bacteria in foods.

• Protects against adverse effects of radiation.

The easiest way to derive the health benefits of green tea is to drink it. Three eight-ounce cups of green tea daily will give you a significant amount of protective polyphenols, including approximately 375 milligrams of EGCg. That amount is sufficient to provide the benefits described above. Whenever you have a choice, use green tea that is organically grown, without pesticides. This is the purest green tea available.

Drinking green tea is not the only way to derive its benefits, though it is the simplest and least expensive way. You can also find green tea supplements in many natural food stores. Choose products which state on the label that they are standardized to guarantee a potency of at least 40% green tea polyphenols Two 500 milligram capsules daily will give you approximately 375 milligrams of EGCg, the same as three cups of green tea.

I predict that we will see a lot more green tea around. As more people come to realize the need for ever-greater antioxidant protection, green tea stands to become one of the most popular drinks of the new millennium.

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany at the University of Massachusetts Amherst, where he is Explorer In Residence. Chris advises herbal, cosmetic and pharmaceutical companies and is a regular guest on radio and TV programs worldwide.  His field research is largely sponsored by Naturex of Avignon, France. Read more at www.MedicineHunter.com 

Pick of the Week
Despite best intentions, the odds are pretty good that you’ll over-eat on Thanksgiving. Most people indulge more during the holidays given the option. Knowing that you may do so, stock up on this one essential item – Peppermint tea. Simple peppermint tea is naturally rich in menthol, which soothes digestive upset and helps to take away that overly full feeling. Caution, this may not work if you’ve had eight slices of pie! Otherwise, after you’ve pushed back from dessert, make a good strong cup of peppermint tea with two bags, and let it steep for a full five minutes. Remove the bags, and sip. You will feel soothing relief. As for brands? I like Traditional Medicinals Organic Peppermint Tea. Oh, this tip is good for people of all ages. Enjoy and happy holiday to you.

The world is alive with germs of all kinds, especially bacteria and viruses. Most of the time our bodies do an excellent job of fending off these microbes. This self-defense is due to the immune system, which notices any pathogen (disease-causing agent), and attacks it with immune foot soldiers including macrophages, lymphocytes and phagocytes. But sometimes our bodies can’t fight off disease-causing agents without help.

This is when certain herbs can come in handy.

Working Two Ways

Herbs can help to fight germs in two ways. On the one hand, herbs can bolster the immune system so that our bodies can respond more powerfully to germs when they attempt an invasion. On the other hand, some herbs can even kill germs outright. Let’s examine a few common germ-fighters in the herbal world.

Ginger

This common root contains two classes of compounds known as gingerols and shaogals.  These are powerful antioxidants, so they help to prevent premature destruction of cells, a very handy function indeed. But these same agents also increase the proliferation of immune cells, thus providing more ammunition for the body to ward off disease. Ginger also contains a group of compounds called sesquiterpenes, which kills rhinoviruses, the agents that cause colds. So when you have a cold, several bracing cups of fresh ginger root tea can help you to reduce the severity and duration of that unwanted event. Ginger tea also relieves a sore throat, providing immediate relief.

Green Tea

Many people know green tea simply as a pleasant, low-caffeine beverage. But green tea’s antioxidant compounds, called the polyphenolcatechins, also boost overall immune function.

One of the functions of these compounds is to inhibit tumor growth. Studies of human populations show decreased incidence of some types of cancer among green tea drinkers, and animal studies show specific immune activity against various types of tumor cells. This is not to say that green tea is a cancer cure. But drinking green tea daily can reduce your risk of cancer overall, by enhancing immune function. This same immune-enhancement helps to protect you from various pathogens in the air and in water and food.

Elderberry

In some small studies, elderberry has demonstrated anti-flu activity. This is due to a group of antioxidant flavonoids in elderberry thatbind to the influenza virus and prevent infection. Some researchers question the real efficacy of elderberry as a flu-fighter, but it does demonstrate some value. A recent study of elderberry extract and the (new scary) H1N1 virus showed that the antioxidant compounds in the berries inhibit the proliferation of that virus. While further work must be done on this, the study suggests that at least, elderberry may help to reduce the activity of this flu.

Garlic

Sometimes called the stinking rose, garlic has long occupied a special place in natural healing. This fragrant and pungent member of the allium family enhances overall cardiovascular health, fights various types of cancer cells well, and is a potent immune booster. But garlic goes beyond this, actually killing many of the types of bacteria that cause food poisoning. Heavy use of garlic is prevalent in places and cultures where food preparation hygiene may be poor, and where refrigeration is not always available. Adding fresh-pressed garlic into food, or cooking with garlic, may prevent sickness due to bacterial contamination. And if you have a cold, press a clove of garlic into a cup of hot water, add the juice of a lemon, mix in a teaspoon of honey, and drink it down. This shot to the immune system will help you to get rid of the cold faster.

Hot Peppers

Not everybody likes hot peppers, also known as chile peppers. But for chile lovers, these peppers not only pack a hot wallop, they provide immune support as well. You can use hot peppers fresh and raw, cooked, or as hot sauces. Like garlic, hot peppers enhance immune function, thereby making your body more resistant to disease. They do so thanks to the presence of capsaicin (think really hot), the oil that gives peppers their heat. This is also the same oil used in topical capsaicin arthritis creams. Like garlic, hot peppers also kill bacteria outright. In West Africa, people commonly make a paste consisting of finely ground hot peppers, ground coarse salt, and minced onions, which have a similar effect as garlic.  This paste is eaten in small amounts alongside food that might contain bacteria.

Herbal Pick of The Week

I derive absolutely no income or favors from the makers of Tabasco sauce, but I will say that this common and well-loved hot sauce is a regular part of my personal health regimen. Made only with tabasco variety hot peppers, this sauce shows up almost everywhere in the world. Not only does Tabasco contribute zip to foods, but it’s a great natural medicine to carry when you travel. You can definitely find hotter and more exotic sauces, but in my book Tabasco reigns supreme.

Hippocrates famously stated  “Let food be thy medicine.” In the herbs above, we have common foods that also play valuable germ-fighting roles in nature’s medicine chest.

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany at the University of Massachusetts Amherst, where he is Explorer In Residence. Chris advises herbal, cosmetic and pharmaceutical companies and is a regular guest on radio and TV programs worldwide. His field research is largely sponsored by Naturex of Avignon, France. Read more at www.MedicineHunter.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.

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.

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.