Vegetable Risotto

Whether it is made with chicken, seafood or vegetables it’s hard to resist a creamy rich bowl of risotto. The only drawback is that essentially no matter what the topping risotto is basically a big bowl of rice with lots of empty calories. So instead of the usual Arborio rice, this risotto uses pearl barley for a dish as creamy as traditional risotto, but with a bigger nutritional payoff—fewer calories and more fiber!

Ingredients:

• 8 cups canned low- sodium chicken broth

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 10 ounces white mushrooms, finely chopped

• 2 garlic cloves minced

• 1 cup pearl barley

• 2/3 cup dry white wine

• 3/4 cup frozen peas, thawed

• 2 cups cooked asparagus, cut into 1 inch pieces (discard tough ends)

• 1/2 cup grated parmesan cheese

• Salt and pepper to taste

Directions:

1. Bring the broth to a simmer in a heavy medium saucepan. Keep the broth over very low heat.

2. Add olive oil to a heavy sauce pan and add onion until tender, about 5 minutes.

3. Add the white mushrooms and garlic, sauté until the mushrooms are tender and juices evaporate, about 5 minutes.

4. Stir in the barley and let it toast for a few minutes.

5. Add the wine, cook until liquid is absorbed, stirring often, about 2 minutes.

6. Add one cup of hot broth; simmer over medium- low heat until the liquid is absorbed, stirring often, about 3 minutes.

7. Continue to cook until the barley is just tender and the mixture is creamy, adding more broth by cupfuls and stirring often, about 20 minutes.

8. Stir in the peas and asparagus and mix in the parmesan cheese.

9. Season with salt and pepper to taste.

Serves 6

Nutritional information, per serving: 277 calories, 6g fat, 37g carbohydrate, 8g fiber, 15g protein, 1048mg 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.

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.

In today’s economy, we are all looking for affordable but effective ways to keep skin looking its best.  From the dollar store to the department store, there are many products available.  The reality is that most of them are great.  There are, however, home alternatives which often times don’t require a shopping trip.  Not only do these alternatives work, but they are also fun and simple to create.

TREAT ACNE
Acne can be one of those persistent problems, popping up at the worst time.  We’ve all had these flare-ups, which include pimples before a big party or that pimple that appears just before an important date.  The best at home treatment for acne is a warm compress, consisting of a washcloth and some warm water. 
Then follow these steps: 
1. Apply the warm washcloth to the pimple or acne-prone area
2. Hold the compress on for 3-5 minutes, continually warming it up as necessary, to maintain a warm feeling on your skin  
3. Be sure not to use water that is too hot — not only will it burn the skin, but it won’t do any good in treating the acne   
4. Repeat the compress every 2-4 hours until the acne disappears.  Depending on where you are in the acne breakout, your acne should clear up within 24-36 hours  

For an inexpensive product that can be used in conjunction with this remedy I suggest Unblemished Treatment Concealer by Beauty Benefits. 

UNCLOG BLACKHEADS
Not many faces are blackhead free… To help rid your skin of these, use oatmeal and rose water to create a soft paste.  Cover blackheads with the paste and rub it into your skin.  Wait 15-20 minutes and then rinse away.  You can also use this oatmeal mask all over your face for a radiant glow.  

If you are in a rush, and don’t have time to create the paste, simply head to your nearest drugstore and purchase Neutrogena Healthy Skin and Neutrogena Healthy Skin Anti-Wrinkle Anti-Blemish Scrub. 

CLEANSE AND EXFOLIATE
For an affordable but effective skin cleanser and exfoliator, I recommend creating a solution of sugar and water.  Before putting the solution on, open pores by first leaving a warm cloth over your face for a few minutes.  Rub the water and sugar solution gently into your skin and then rinse.  This does a great job and will leave your skin clear, clean and refreshed.

For a more aggressive exfoliator, mix in sea salt instead of sugar.  This can be used to exfoliate your entire body and works great on those annoying rough spots like feet, knees and elbows.

Not interested in making it yourself? Pick up St. Ives Apricot Scrub.  It’s a solid alternative.

ALLEVIATE DRY SKIN
Take a quick trip to your pantry and pull out a bottle of olive oil … Olive oil was good enough for the ancient Greeks and it’s good enough for you, too.  The ancient Greeks used olive oil to bathe and to moisturize dry skin.  Almost every vegetable oil is compatible with the skin.  Apply just after bathing to moisturize and protect dry skin.  Use it daily to help reduce dry patches and the appearance of stretch marks. 

While I recommend olive oil for any skin, if you insist on store bought, try good old Coconut Body Butter.

HYDRATE
Drink water every day.  We know it’s good for us in every way.  It makes your skin look great, too.

NOURISH YOUR SKIN
Facial masks can be fun and help rejuvenate your skin.  Try making one at home.  A honey mask is a great way to brighten and lighten your skin.  Mix one tablespoon of honey, one egg yolk and one teaspoon of olive oil together.  Beat the egg yolk first and then add the oil and blend well.  Add the honey with a spoon rinsed in hot water and blend well.  Apply this honey mask to your face, avoiding your eye area.  Leave on your face for 20-30 minutes and rinse.  The difference is visible.

A great alternative to the honey mask is The Original Mint Julep Masque available at almost any drugstore.

TONE AND TIGHTEN
NE Witch hazel, available at any drug store has been the main ingredient in most toners and is not irritating to the skin. It still works great on its own.  Gently wash your face.  Pat your skin dry and then apply witch hazel with a cotton ball.  If you have dry flaky skin, try diluting the witch hazel with two parts water.  Since witch hazel is an astringent, always moisturize after you tone.  Try mixing two tablespoons of witch hazel with one teaspoon of lemon juice and three tablespoons of rose water for a refreshing toner.

Be sure to keep witch hazel at home.  Not only does it do a great job of toning and tightening your skin, but it’s an excellent topical remedy for the treatment of traumatic bruises and bumps and promotes speedy healing.

MOISTURIZE
Moisturizing is essential for your skin not only because it locks in hydration, but moisturizer creates a protective barrier between your skin and the elements.  Making an effective moisturizer at home is not difficult. Take five to six drops of sweet almond oil and add a few drops of water. Mix the two ingredients in your palms, rubbing both hands together then gently smooth the blend into your skin. 

Moisturizing is the bottom line in skincare — almost any moisturizer will do the trick.  Eucerin Extra Protective Moisture Lotion with SPF is a great body moisturizer and it is available at most drugstores nationwide.

SOOTHE
From time to time you may find your skin red and irritated.  Taking care of red, irritated skin at home is as easy as a glass of milk. It doesn’t matter if you prefer cow’s or soy milk ― they both get the job done.  Soak a wash cloth in milk and then apply the cloth to the effected area.  Leave on the skin for at least five minutes.  Repeat as often as necessary depending on the irritation.  Milk sooths and calms the skin and helps to promote healing while softening and nourishing the skin.

For the store bought alternative, try an aloe vera gel.  It’s cooling to the skin and aloe naturally helps promote healing. 

MINIMIZE PORES
Our pores are an open target. They collect oil and often get clogged, causing the pores to appear larger than we want.  The easiest treatment option is actually free.  Run hot water into a stopped sink or a large bowl. Drape a towel over your head and lean over the steam.  Using the towel helps to trap in the rising steam.  Gently cleansing the skin or gently exfoliating the skin helps minimize the appearance of clogged pores.  Pat skin dry and use a toner to tighten and refine.

A great option that you can purchase in the store is Neutrogena Pore Minimizing Mask.  It will minimize the appearance of your pores and refresh your skin.

Dr. Neil Sadick is one of the most renowned dermatologists and researchers whose multiple discoveries have strongly influenced and transformed the future of dermatology. He is a Professor of Dermatology at Weill Cornell Medical College and President of the Cosmetic Surgery Foundation. Dr. Sadick is author, or co-author, of more than 500 articles in peer-reviewed scientific journals and has contributed more than 75 chapters of medical books. Read more at www.sadickdermatology.com.

Q: What’s better for me: olive oil or butter?

A: While olive oil is better for you than butter from a health standpoint, nutritionally they are both equally fattening and have 135 calories per tablespoon and 15 grams of fat.

When choosing between olive oil and butter, olive oil is the healthier choice because it is a monounsaturated fat and high in antioxidants.  Studies have shown that olive oil offers protection against heart disease by lowering LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. Studies also link monounsaturated fats to reducing the risk of heart disease, certain cancers and even depression and Alzheimer’s disease.

A recent study by the European Journal of Clinical Nutrition Studies showed people who consumed 25 milliliters - about 2 tablespoons – of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.

On the other hand, butter, a saturated fat, can raise LDL cholesterol levels, increasing your risk of heart disease. Saturated fats, also found in fatty beef, pork, lamb, cream, ice cream and other full-fat dairy products are what clog your arteries leading to plaque buildup and heart attacks.

While olive oil may be good for your heart and bacon fat may be bad, either can make you fat if you eat too much. Oil is a fat and fat has a lot of calories, period. Ounce for ounce, olive oil and butter have about the same amount of calories.

So when you reach for the bread basket tonight at dinner, don’t forget that one tablespoon of olive oil equals 135 calories. When you dip your bread in oil, the bread acts as a sponge and soaks up far more oil than you might have intended on eating.  To help combat this, do not eat from the bread basket - order a salad instead to keep your hands and mouth busy.  Or, if you must have a piece of bread, order butter instead of oil so that you are aware of how much you are spreading and, consequently, eating.

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.

No one wants to get old.  But, let’s face it, we have to.  And what you eat has a powerful effect on how you age. 
Click below for a video on the top 5 age defying foods.