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.

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.

What happens when you’re sick of the usual breakfast options, are too busy in the morning to prepare one or simply don’t like breakfast foods? With a little imagination, your first meal of the day can be one of the best. Don’t be afraid to include some unorthodox breakfast foods. Just remember breakfast is an imperative part of losing weight. Breakfast jump starts your metabolism for the day.

Studies show that breakfast eaters burn calories more efficiently throughout the day than non-breakfast eaters. In addition, breakfast eaters are more likely to be thinner than non-breakfast eaters. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories.  Below are some healthy and tasty options for your morning meal:

I hate breakfast foods:
There are no written rules about what foods to eat and when you can eat them, so go ahead and mix your meals up. Freeze your leftovers and pop them in your microwave for breakfast. You may be surprised that a whole-wheat slice of pizza with veggies and low-fat cheese is a well-balanced combination of fiber and protein which will keep you feeling satisfied till lunch.

Breakfast foods are boring:
Breakfast doesn’t have to be a bowl of cereal and milk.  For a breakfast that will fill you up without filling you out, create your own omelet by using egg whites with a side of whole wheat toast. Spray a pan with Pam or use a non-stick frying pan, and dice up any of your favorite fiber-filled veggies like, spinach, broccoli, onions, mushrooms, peppers etc. and low-fat cheeses. 

Make oatmeal your way. Feel free to add a splash of skim milk; it’ll thicken up the oatmeal and add just the right amount of flavor. Try mixing in a handful of fruit such as blueberries, chopped up apples or bananas, 2 tablespoons of dried cranberries, raisins, or chopped up walnuts or pistachios. You can also add 1 teaspoon of honey or brown sugar if the oatmeal has no added sugar already

I eat at the office:
Don’t grab the donut at your 9 am meeting! An office boardroom can wreak havoc on anyone’s efforts to eat healthy. Take advantage of your office refrigerator and stock it with non-fat yogurt, fat-free cheeses and skim milk. Pair these with instant oatmeal packets and high-fiber cereals that you can keep in your desk drawer for the perfect breakfast combination.  You can also create your own healthy trail mix to keep stashed in your bag.  (Think high-fiber cereal, whole-wheat pretzels, peanuts, and raisins)

I need caffeine:
Coffee alone, if made with nonfat milk, contains some protein, but has no fiber. Often one pairs their coffee with a muffin or donut which will only satisfy you in the short term and add 600 calories to your day.  Pairing your coffee with a fiber food is your best bet. Some delicious options are GNU Flavor and Fiber bars or 4 fiber crackers with peanut butter and sugar-free jelly.

I’m always on the go:
If a fast food restaurant is usually your first stop in the morning before your hectic day begins, be very careful. There are about 400 calories in a bagel before any toppings are spread on it.  Prepare your breakfast the night before. Wrap up your favorite veggies, egg whites and lean protein in a whole-grain tortilla. Stick it in the fridge and in the morning you have your very own on-the-go breakfast burrito.

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

Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence; it’s an important part of your diet.  Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. 

Carb-only snacks raise your blood sugar quickly then cause it to drop below normal.  When that happens, you tend to eat anything you can get your hands on.  However, what you choose as a snack can make a big difference on your energy and your mood.  And often what most people choose is too high in calories and fat.  Sure it is easy to get a bag of chips from the vending machine, a muffin from the deli, or a refreshing smoothie from Jamba Juice, but these snacks can have well over 300 calories and leave you hungry soon after.

The snacks below contain no more than 150 calories, which is just enough to satisfy you without sabotaging your diet.  They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories.  According to the American Dietetic Association, the average American should be receiving 20-35 grams of fiber daily, but currently, most of us only receive between 9-11 grams.  So in order to keep your energy levels high, snacks are an essential part of the day. 
 
1. 8 Dried Apricot Halves with 1 oz. Pistachios
Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. Shelled pistachios contain the least calories because the shells take up most of the volume of 1 cup.  Cracking them open allows you to be conscious of what you are doing and therefore slow down consumption time, which can enable one to curb their caloric intake dramatically. Pair this salty crunch with a chewy fruit, like dried apricots which also contain fiber, while promoting good vision through vitamin A.

2. ½ Cup Fiber One Cereal with  Fage 0% Total Greek Yogurt and Splenda with Fiber
One of the most popular snacks is a granola yogurt parfait. Although it is often thought of as a healthy fiber-rich food, granola only contains a measly 2 grams of fiber, and is usually loaded with calories and excess sugar. Swapping granola for Fiber One will not only save you over 100 calories, but provide you with a whopping 14 grams of fiber in ½ cup. Mixing this cereal into Fage Yogurt, which contains 18 grams of protein, will fill you up without filling you out. For an extra boost of fiber, flavor it with Splenda with Fiber, a no-calorie sweetener that provides you with one gram of fiber and a sweet bite. 

3.  1 Individual Size Jell-O Mint Chocolate Fudge Sugar-Free Pudding  Snack with 1 Cup Strawberries and a Dollop of Whipped Cream
How many of us are guilty in indulging in ice cream sundaes? A haagen- daaz mint chip dazzler contains 1,270 calories, that’s as many calories as some may eat in a day.  For the same amount of calories you can have 10 of these fudgy low- cal treats.  Many people don’t realize that pudding is a great source of calcium. Paired with strawberries, which are a great source of fiber, this treat is sure to curb any craving in addition to curbing your hungry. And you can never go wrong with a creamy dollop of whipped cream.

4. Starbucks Tall Skim Cappuccino with 1 Quaker Chewy 90 Calorie Granola Bar Dark Chocolate Cherry
Never drink your calories! By ordering non-fat milk in your coffee beverages you will instantly “skim” your calories and fat while still receiving the same benefits of protein and calcium. You may think a muffin is the perfect compliment to any warm beverage, but be wary that a store bought muffin contains over 400 calories causing havoc on your diet. Instead, pair your creamy cappuccino with a Dark Chocolate Cherry granola bar. Not only is this piece of chewy goodness 90 calories, but contains heart-healthy antioxidants in every bite.

5. 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 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 five  tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut and orange cranberry.

6. 1 Bag 100 Calorie Popcorn with Parmesan Cheese
Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber. That is a savings of almost 400 calories from getting a small bag of buttered popcorn. Popcorn contains an amino acid known as serotonin, which has been said to boost feelings of happiness and calmness — so pop on in the microwave, for those times your feeling blue.  For bold and sharp flavor, sprinkle parmesan cheese which is low in calories and adds a boost of protein.
 

7. 4 GG Bran Crispbread High-Fiber Crackers with 1 Wedge Laughing Cow Cheese, and 1 Ounce Smoked Salmon
This is a deliciously satisfying healthy alternative to the classic bagel and lox. One cracker contains 12 calories and 5 grams of fiber, and gives you a satisfying crunch, as opposed to a high calorically-dense bagel.  Instead of using artery-clogging full-fat cream cheese, spread with a lighter and tastier Laughing Cow wedge. To really complete this snack, top with 1 ounce of smoked salmon — this contains heart healthy omega-3s. Not only will this snack allow you to feel full on few calories, but studies show omega-3 fatty acids can also better your appearance by making skin glow and hair shine.  How’s that for a girl’s best snack?

8.  Thomas’ High-Fiber English Muffin 1 Tablespoon Peanut Butter and Sugar-Free Jelly
There’s nothing like a good old peanut butter and jelly sandwich. However, your childhood favorite prepared on white bread contains excess calories and very few nutrients. Choosing half of a Thomas’ Light English Muffin, which is filled with hearty whole grains, fiber and protein will instantly provide you with more essential nutrients and cut the calories in half. Peanut butter is a great source of monounsaturated fat which not only lowers cholesterol, but also slows down digestion to help keep you feeling satisfied. Just be wary that although peanut butter is a healthy fat it still is fat, and calories can quickly add up, so only spread 1 tablespoon full. Top with any flavor sugar-free jelly for a healthy twist on this classic sandwich.

9. 1 Cup Baby Carrots with ¼ Cup Hummus
The crunchy texture and sugary taste of carrots makes for a great snack. Carrots are an excellent source of beta-carotene, vitamin A  and many other beneficial vitamins and nutrients. Carrots have a reputation of helping one see better and reduce risks for many diseases; but carrots are also erotic stimulants because of their phallic resemblance.  Hummus is made from chickpeas which have poly- and monounsaturated fats, which are beneficial to your health. Plus, you get the added boost of fiber. So start dipping!!

10. 15 Baked Tostitos Scoops (1 oz.) with  2 Tablespoons Bean  Dip
This is a great snack to serve at a party. The usual choice of potato chips and onion dip is a combination of greasy, fried carbohydrates and trans fat.  Instead, try serving Baked Tostitos scoops, which will satisfy your craving with a fraction of the fat that potato chips have, and the bean dip is loaded with fiber and protein, making it a figure-friendly combination with every scoop you take.

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.

Here’s a Valentine’s Day quiz to test your knowledge and put you in the mood.

1. Who created the first box of Valentine’s Day Candy?
a) Richard Cadbury, 1868
b) George Hershey, 1910
c) Phil Snickers, 1880

ANSWER: A — Richard Cadbury, the son of John Cadbury, the founder of Cadbury’s cocoa and chocolate company was the first one to invent the famous box of Valentine Day candy, in 1868.

2. Which of these foods doesn’t belong and why?
a) Banana
b) Asparagus
c) Cantaloupe

ANSWER: C — Cantaloupe.  Bananas and asparagus are erotic stimulants because of their phallic resemblance. Asparagus contain folate, which boosts histamine production necessary for the ability to reach orgasm in both sexes. Bananas are rich in potassium and B vitamins, necessities for sex hormone production.

3. Which food will not make you frisky?
a) Oysters
b) Eggs
c) Beans

ANSWER: B — Eggs. Oysters have long been considered the food of love and legend has it that Casanova ate dozens of oysters a day, once even seducing a vestal virgin by sliding an oyster from his lips.  Oysters and beans both carry a hefty dose of zinc. Zinc has been linked to male fertility, potency, sex drive, and is essential to sperm production.

4. How many calories are in one chocolate-covered strawberry?
a) 45 calories
b) 60 calories
c) 30 calories
d) 75 calories

ANSWER: A — 45 calories.  One chocolate-covered strawberry contains 45 calories. Not only do these contain the fewest amounts of calories as opposed to other chocolate candies, like nut or caramel filled, but strawberries contain fiber and beneficial nutrients as well.

5. How many calories are there in one glass of champagne?
a) 75 calories
b) 100 calories
c) 150 calories
d) 200 calories

ANSWER: B — One glass of champagne contains 100 calories. Champagne is the wine of choice on Valentine’s Day because it will lower inhibitions and help any couple into an amorous mood.

6. Which is the sexiest nut?
a) Pine nuts
b) Pistachios
c) Almonds

ANSWER: B — Pistachios. Besides providing protein to help increase stamina, pistachios are heavy in healthful mono-saturated fats, zinc and other nutrients that are linked with increased sexual desire. Pistachios have a greater portion size than any other nut, so you can eat 49 kernels (1 serving) and still feel sexy.

7. According to the Doctrine of Signatures, food aids in the part of the body it resembles. Which food did the Aztecs value as an aphrodisiac?
a) Avocado
b) Orange
c) Grapes

ANSWER: A — Avocado. The Aztecs valued the avocado as an aphrodisiac and named it “ahuacale”which means testicles, because they grow in pairs. This fruit will give you fuel in the form of healthy fats, protein and potassium.

8. According to studies at the Smell and Taste Foundation in Chicago, men find the smell of which food to be sexually arousing?
a) Beef Jerky
b) Buttered Popcorn
c) Licorice
d) Steak

ANSWER: B — Buttered popcorn.

9. Which fruit is known as the “love apple?”
a) Tomato
b) Grapes
c) Cherries

ANSWER: A — Tomatoes are known as the love apple. Upon arrival in Italy, the heart-shaped tomato was considered an aphrodisiac, thus tomato in Italian poma amoris means “love apple.”

10. Which spice won’t spice up your sex life?
a) Cayenne
b) Curry
c) Ginger
d) Basil

ANSWER: D — Basil. The right spices not only heat things up on the tongue, but also in the bedroom.  Capsaicin, the substance that gives kick to peppers, stimulates nerve endings to release chemicals, raising the heart rate and possibly triggering the release of endorphins, giving you the pleasurable feeling of a natural high.  Hot spices like cayenne, curry and cumin help warm the body.  The intoxicating aromas of exotic spices help infuse romance into the atmosphere.

11. How many pounds of chocolate does the average American consume each year?
a) 6.5
b) 11.5
c) 7.5

ANSWER: B —  According to ABC News, Americans consume 11.5 pounds of chocolate a year.

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.

Barack Obama has just become the President of the United States, which is a 24 hour job, 7 days a week, for the next 1,460 days.  One may say becoming president is quite a stressful job.  Stress compromises our immune system which can ultimately result in cardiovascular disorders, diabetes and hypertension. Stress also increases heart rate and blood pressure, just to name a few. Also, stress can alter your blood sugar levels, leading to mood swings, fatigue and hypoglycemia. To avoid these risks, one essential ingredient Obama must fill up on is fiber. According to the American Dietetic Association the average American should be receiving 20-35 grams of fiber daily, but are currently only receiving between 9-11 grams.  Many studies have shown that increasing your fiber intake will reduce the risk for cardiovascular disease, diabetes, cancer and hypertension. Maintaining a healthy lifestyle is essential for President Obama.

Here are some tips to provide Obama the strength and ability to lead our country:

Fill up on fiber and protein.
Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistent, leading to improved energy throughout the day.  In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food intake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, which eventually leads to overeating. Lean protein like grilled fish, which is often a choice for Obama, helps to fill you up on few calories without filling your glycogen stores. Instead of legs and thighs, try buying chicken breasts, which will save you countless calories and unsaturated fat. Switch from chop meat to lean, ground turkey. Choose lean cuts of meat like sirloin and filet and steer clear of marbelized fat meats.

Eat more fruits and veggies.
While reports have said that Barak Obama enjoys high fiber veggies like broccoli and spinach, by simply adding more produce to his diet, he will find that he’ll begin eating less and thereby maintain a healthy weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit adds bulk and satiety to any diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some other fiber rich choices include cauliflower, artichokes, heart of palm, apples, berries and pears.

Don’t skip breakfast.
Although being President barely leaves one time to breath, Obama must take a minute to eat breakfast. Recent research shows that eating breakfast can actually help you shed pounds by jump starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories. Switching from white bread to whole wheat as well as from white rice and pasta to brown rice and whole wheat pasta, will not only save you calories, but provide you with fiber and essential nutrients.  Some delicious and satisfying breakfast options include a high-fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

Eat 3 meals daily. 
Although this may be difficult for someone who has to run a country, eating at least 3 meals and a snack daily is a must. Eating throughout the day helps to keep your blood sugar from dropping too low, therefore avoiding the symptoms of hypoglycemia which tend to lead to overeating. Having lunch mid-day is a great way to incorporate more fiber into your diet, as well as keep you feeling fuller, longer and prevent you from overeating at late-night meetings. Your best bet for dinner is to start with a broth-based vegetable soup and a small salad with the dressing on the side.  This combination helps to provide you with both protein and fiber, and fills you up while adding a minimal amount of calories. You’ll find that you will fill up quicker, and hold off temptations for seconds.

Enjoy snacks.
Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence — it’s an important part of your diet. Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. Carb-only snacks raise your blood sugar quickly then cause it to drop below normal. When that happens, you tend to eat anything you can get your hands on. However, what you choose as a snack can make a big difference on your energy and your mood. And often what most people choose is too high in calories and fat and leaves you hungry soon after. Snacks should be between 100-200 calories, which is just enough to satisfy you without sabotaging your health. They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. Sample snacks include, 1oz. of pistachios with 8 dried apricots, Gnu Flavor and Fiber Bar, or a pear with 2 tablespoons of peanut butter.

Don’t drink your calories.
Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level meaning your drink will not fill you up. Stick with calorie free beverages like unsweetened iced tea, water and Crystal Light flavor packets.
In addition, reports say Obama has a few favorite drinks and foods that he often can be found sipping or munching. These are all a great addition to any healthy diet. Some of these include:

Fiji Water: Water is important for all bodily functions, and staying hydrated helps fight fatigue while helping you stay in shape by avoiding any excess calories or carbohydrates. Obama can often be found sipping Fiji water. Fiji water is a smart choice because it contains naturally- occurring electrolytes for optimal hydration, unlike purified water which adds them.

Cuties: One of Obama’s favorite snacks is Cuties. These are small, simple, super sweet and seedless, making this a perfect snack for Obama to have while jetting on Air Force One or simply hanging with his girls in the Oval Office.  Cuties are the newest addition to the orange family. Two of these cute little mandarins contain 4 grams of fiber, 400 milligrams of potassium and 300 percent of the daily value of vitamin C.

Pistachios: While consuming all types of nuts can lead to an excess of calories, with pistachios you get more bang for your buck.  A 1 oz. serving of pistachio nuts is equivalent to 160 calories and 49 nuts.  This is compared to 23 almonds or 18 cashews for the same amount of calories. Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6, which studies have shown to be a stress fighter. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy monounsaturated fats, which have been shown to lower cholesterol.

Spinach: This is a great way to combat stress. It is rich in beta carotene, which helps boost the immune system. The body converts beta carotene into vitamin A, which itself has anti-cancer properties and immune-boosting functions. Spinach also contains iron and folate which can help reduce the risk for heart disease.

Broccoli:  Another one of Obama’s favorite vegetables is broccoli. Nutrition experts at the University of Pennsylvania School of Medicine say having a daily dose of vitamin C can help alleviate stress because it is a prevailing antioxidant used to keep the body healthy.  So continue filling up on broccoli and other high-fiber vegetables.

Protein Bars: Thank goodness for protein bars! These convenient, pre-packed, pre-portioned meals that are simple, mess-free and portable, are the perfect snack for the President of the United States of America! 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.

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.

There are some great foods that you can incorporate into your diet that are heart-healthy and will do wonders for your sex life! Cooking together with a romantic partner encourages intimacy and connection — so prepare meals together.

Stay away from foods that contain excess amounts of caffeine — they reduce libido.  And stay away from foods that may make you feel bloated and gassy (cabbage, broccoli, onions). Selenium, manganese and of course, zinc, are also vital in regulating hormones and revving up sex drive and are found in various fruits and vegetables, so include a salad with meals if you want some action later. This is very exciting news, so start preparing.

Foods for a better sex life:

Bananas, carrots, asparagus. 
Bananas, carrots and asparagus are all erotic stimulants because of their phallic resemblance.  Asparagus contain folate, which boosts histamine production necessary for the ability to reach orgasm in both sexes.  Plus, watching you eat asparagus, a phallic food, is sure to get him in the mood.

Red wine.
Red wine is healthy for your heart and your romantic moods!  It may help prevent blood clots and reduce the blood vessel damage caused by fat deposits. It is also a particularly rich source of antioxidants which raise HDL (good) cholesterol.  It lowers inhibitions and stimulates appetite so add a glass of wine to a romantic dinner!

Oysters.
Oysters have long been considered the food of love, and legend has it that Casanova ate dozens of oysters a day — once even seducing a vestal virgin by sliding an oyster from his lips.  Oysters carry a hefty dose of zinc. Zinc has been linked to male fertility, potency, sex drive, and is essential for sperm production. The daily requirement for zinc can be gained by eating just one oyster, so imagine what serving your boyfriend/husband an appetizer of a few oysters can do …  schwing!  If oysters aren’t his thing, turkey, lean beef, and beans are other good sources of zinc.

Champagne.
 So you’ve already heard the buzz that a daily glass of wine raises good cholesterol and helps prevent arteries from clogging. But alcohol, especially champagne, can also improve your health and your sex life. Like many mind-altering substances, a glass or two of champagne will lower inhibitions and help ease any couple into an amorous mood. 
 
Pistachios.
Besides providing protein to help increase stamina, pistachios are heavy in healthful mono-saturated fats, zinc and other nutrients that are linked with increased sexual desire. Pistachios also have a greater portion size than any other nut, so you can eat 49 kernels (1 serving) and still feel thin and sexy.
 
Artichokes.
This nutrient-dense, peculiar plant was once considered such a powerful aphrodisiac that women were banned from eating it. According to Martha Hopkins, co-author of “Inter-Courses: An Aphrodisiac Cookbook,” part of the appeal of the artichoke may be that you have to work hard to “get past the spiked leaves to get to the velvety-smooth heart.” 
 
Spices.
The right spices not only heat things up on the tongue, but also in the bedroom.  Capsaicin, the substance that gives kick to peppers, stimulates nerve endings to release chemicals, raising the heart rate and possibly triggering the release of endorphins, giving you the pleasurable feeling of a natural high.  “Chili pepper and ginger help improve circulation,” says Dix. “And hot spices like cayenne, curry and cumin help warm the body.”  The intoxicating aromas of exotic spices help infuse romance into the atmosphere.
 
Avocado.
According to the Doctrine of Signatures, food aids the part of the body it resembles. In fact, the Aztecs valued the avocado as an aphrodisiac and named it “ahuacale” or testicle because they grow in pairs. Though science can neither confirm nor deny that this fruit will get your fire going, it will give you fuel in the form of healthy fats, protein and potassium.
 
Chocolate.
Don’t skip dessert!  Eating chocolate causes the release of mood-boosting, stress-reducing serotonin. The sweet stuff also causes a release of phenylethylamine, which causes changes in blood pressure and blood-sugar levels, leading to feelings of excitement conducive to lovemaking. Just make sure to choose antioxidant-rich dark chocolate.

Even smells of certain foods have been found to be sexually arousing, according to studies at the Smell and Taste Foundation in Chicago, notably:

For men: Pumpkin pie and buttered popcorn
For women: Licorice candy

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.

Almost as soon as the Times Square ball drops and the confetti is scattered, many people start making resolutions to improve their health and lives. In fact, according to ABC News, 45 percent of Americans vow to lose weight as the New Year approaches. Losing weight after the holidays doesn’t have to be difficult, and with the right plan you can accomplish your goal weight. Here are some tips to get you on the right track.

1. Set realistic goals.

Write down where you would like to be with your weight in 1 month, 3 months, 6 months, and then 1 year. You gradually gained the weight over several months and even years, so always remember that you’re in this for the long haul. It’s a marathon, not a sprint, and with this mind set you will be able to create new healthy habits which will ultimately turn your “diet” into a truly healthy lifestyle.

2. Fill up on fiber and protein.

Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistant, leading to improved energy throughout the day.  In addition, since fiber has zero calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food itake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, and eventually leading to overeating. For lunch, have a big salad filled with vegetables and lean protein, and as a snack, have an apple with a piece of string cheese or peanut butter. These meals will keep you stay satiated throughout your days.

3. Don’t skip breakfast.

Most mornings, we barely glance at the kitchen because we’re either in a rush or would rather sleep until noon.  Other people skip breakfast thinking they’re saving on calories, but by mid-morning, that person is starved — leading them to be ravenous throughout the day. Recent research shows that eating breakfast can actually help you shed pounds by jump-starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories.  Some delicious and satisfying breakfast options include a high fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

4. Lose weight with water.

Water is essential for everybody, and it is also the key to losing weight. Drinking eight 8-ounce glasses of water each day is essential for losing weight. Not only is drinking water important for all bodily functions, but it keeps you hydrated and helps fight fatigue — a symptom that tends to lead to overeating.  If you haven’t been drinking enough water, your body has developed a pattern of storing water. This water retention equals unwanted pounds.  If plain water is too boring for you, add a slice of lemon or lime or a sugar-free flavor packet.

5. Eat more fruits and veggies.

By simply adding more produce to your diet, you may find that you begin eating less and thereby lose weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit add bulk and satiety to your diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some fiber-rich choices include broccoli, cauliflower, artichokes, heart of palm, apples, berries and pears.

6. Snack on pistachios.

In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy mono-unsaturated fats, which have been shown to lower cholesterol. 

7. Keep a food journal.

Writing down what you eat can double your weight loss, according to a new study of nearly 1,700 dieters from Kaiser Permanente’s Center for Health Research. Those who documented their food, drinks and exercise everyday lost twice as much over six months as people who did so occasionally or not at all (average difference: 20 pounds compared with 10). Journaling makes you accountable and aware of subconscious eating that packs on the pounds.

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.

Everyone knows they should eat fruits, vegetables, nuts/seeds and whole grains for good health. But do you know which are among the healthiest?  Below are among my favorite Super Foods and some suggestions for incorporating them into your diet! These foods aren’t only delicious, but eating them can add years to your life!

Quinoa
Why it’s healthy: It has enough protein to make it equivalent to eating beef or egg whites, it has no fat, and it’s lower in carbs than most other grains. Grains?  Yup, but technically it is a seed. This is not protein from meat but rather Quinoa, an ancient grain native to the Incas and also known as a nutritional powerhouse and complete protein because it contains all the essential amino acids. It’s delicate in flavor but high in fiber and also has ample amounts of magnesium, potassium, zinc, Vitamin E, riboflavin, copper, and more iron than true grains. Quinoa also contains lysine, an amino acid that is essential for tissue growth and repair and its good source of magnesium which helps prevent migraines by constricting blood vessels. 
How to eat them: Quinoa might look small but when cooked it more than quadruples in size. You can use it as a side dish instead of rice or make a salad out of it by chopping and adding onions, scallions, celery, peppers, carrots and chickpeas.

Bulgur
Why it’s healthy: If you haven’t heard about it before it’s often used in Mediterranean cuisine as a replacement for rice or couscous and has a yummy nutty flavor. It’s high in fiber and protein, and low in fat and calories. Its insoluble fiber content, just like whole wheat can help absorb water, promoting faster elimination of waste, which prevents the formation of an environment that promotes the development of carcinogens. Therefore it adds nutrients to fill you up without filling you out.
How to eat them: Like Quinoa, It makes as a great side dish to roasted chicken, turkey, or pork and you can even use it in your stuffing.

Flaxseed
Why it’s healthy:  This tiny nutty-flavored seeds from the flax plant are a notable source of omega-3 fatty acids and lignans, which may block hormone related cancers. They pack plenty of protein and fiber, one third of which is cholesterol lowering soluble fiber.

How to eat them: Sprinkle one to two tablespoons of ground flaxseed into your yogurt, cereal, salad, soup or cake batters.

Parsley
Why it’s healthy: Regarded as little more than a garnish, parsley actually packs a powerful nutrition punch. Just ¼ cup provides more than 300% of the Daily Value for Vitamin K and contains an excellent source of vitamins A and C. Parsley is also a top source of the antioxidant flavanoid apigenin, which, in addition to protecting the prostate, may also help support breast, colon, skin, and thyroid health. Parsleys abundance of phytonutrients—beta carotene, lutein, and zeaxanthin—can help safeguard your sight, and chewing on a sprig can help freshen your breath. 

How to eat them: You can enjoy parsley as a garnish to your salads, fish or chicken or you can even use it as a seasoning and cook your meals with it for added flavor and health benefits.

Acai
Why it’s healthy: Studies show that this little berry is one of the most nutritious and powerful foods in the world! Acai is the high energy berry of a special Amazon palm tree. Harvested in the rainforests of Brazil, acai tastes like a vibrant blend of berries and chocolate. Acai is packed with antioxidants, amino acids and essential fatty acids. Acai has monounsaturated fats, fiber, and phyosterols to help promote cardiovascular and digestive health.

How to eat them:  The juice and pulp of acai fruits are frequently used in various juice blends, smoothies, sodas, and other beverages. In northern Brazil, açaí is traditionally served in gourds called “cuias” with tapioca and sometimes sugar. Acai has become a fad in southern Brazil where it is consumed cold as açaí na tigela (“açaí in the bowl”), mostly mixed with granola – a fad where acai is considered as an energizer. Acai is also widely consumed in Brazil as an ice cream flavor or juice.

Ginger
Why it’s healthy:  Studies found that ginger reduces morning sickness and ginger tea is used many times to help ease an upset stomach or runny nose. Ginger could also help relieve arthritis and migraine headache. Researchers speculate that ginger works like aspirin, blocking the production of natural substances that cause inflammation and pain.
How to eat them: Since fresh ginger is strong, make the herb into a tea to dilute it. Add 1/2 -1 tsp freshly grated gingerroot (or ¼ tsp of the powdered version) to a cup of hot water. Let it steep for 10 minutes, strain the ginger, and drink.

Pistachios
Why it’s healthy: Pistachios actually have the biggest serving size of all nuts. Approximately 49 pistachios make up the one oz serving size and have 160 calories. Like all nuts, pistachios are relatively high in monounsaturated fats, which have been shown to lower blood cholesterol, possibly reducing the risk of coronary heart disease. What’s more, pistachios are low in saturated fat. “Scientific evidence suggests that eating 1.5 ounces per day of most nuts, including pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” – FDA. Pistachios also have no cholesterol making them an excellent heart-healthy snack! In addition, pistachios are an excellent source of dietary fiber. One ounce contains 3.1 grams of fiber–more than many recognized high fiber sources such as raisins, potatoes, wheat bread and celery.
Pistachios are a good source of vegetable protein and with only 5 grams of carbohydrates per ounce, pistachios are an excellent source of complex carbohydrate energy. Pistachios also contain significant amounts of important vitamins and minerals such as Vitamin B-6, Copper, Phosphorus, and Magnesium. How to eat them: The serving size for pistachios is one ounce, approximately 49 pistachios. This makes for a great afternoon snack since it’s full of fiber and protein. Another tasty idea is to make Pistachio Crusted Tilapia–where you crush pistachios and coat them over the tilapia. You can use egg whites or mustard to coat the tilapia and have the pistachios stick. Yummy!

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.