Q: Is canned salmon, just as nutritious as the fresh kind?

A: On the downside, canned salmon contains more than six times as much sodium — 399 milligrams per 100 grams (about 3.5 ounces) as fresh salmon. Regrettably, some of the heart-healthy omega-3 fatty acids that salmon is praised for get lost in the canning process, so canned salmon has only about half the total amount of the two most important omega-3s EPA and DHA.

However, canned salmon contains many additional beneficial nutrients, not found in their fresh counterparts. The differences develop from how canned fish is processed, and from the fact that bones are included. One 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods. Canned salmon also has more vitamin D and phosphorus per serving than fresh salmon. Both canned and fresh salmon give you roughly the same amount of protein, 22-23 grams per 100 grams.
The American Heart Association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Despite the fact that you’ll need to eat it more frequently to get enough omega-3s canned salmon can be a delicious and nutritious part of any diet. In addition, canned salmon costs less per serving than fresh, and canned products are an economically wise choice because they have a long shelf life. 

Below is a delectable recipe for you to enjoy:

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

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

Serves 4

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

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.

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

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

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

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

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

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

How do water and fiber help make certain foods more filling?

If a food is considered to be energy dense, that means it has a lot of calories in a small amount of food. On the other hand, foods with low-energy density pack the same number of calories into a much bigger serving size. Two things that add bulk to a food without adding calories (and therefore make it more filling) are water and fiber.

Many fruits and vegetables have high water and fiber contents, making them the ultimate low- calorie filler.  As well, foods that are high in fiber, such as whole-grain products, can take longer to digest, making you not only feel full, but for a longer period of time. High-fiber fruits such as apples, strawberries and blueberries consist of at least 80 percent water. Carrots, zucchini and spinach are also high in fiber and water.

What kinds of healthy foods are most satiating?

Fiber: Anything containing fiber is your best bet. Fiber slows down gastric emptying, allowing you to feel fuller for a longer period of time after a meal.  High-fiber foods have little effect on increasing serum glucose levels. Since fiber is indigestible, it adds no calories to your diet.  Adding fiber-rich foods to your meals bulks them up (think larger, more filling portions), without adding excess calories.  Fiber allows you to feel fuller and more satisfied even on fewer calories, making weight loss easier to achieve.

Carbohydrates: Focus on eating complex carbohydrates which have more fiber and nutrients, and typically fewer calories, for example; whole-wheat bread, whole-wheat pasta, oatmeal, whole-grain cereals and brown rice.

Water: Many fruits and vegetables are high in water, which provides volume, but not calories. Grapefruit, for example, is about 90 percent water, and has just 39 calories in a half-fruit serving. Carrots are about 88 percent water, and have only 52 calories in 1 cup.

Fruits: Another prevailing source of fiber is fruits. Fruits have fiber, vitamins and minerals, and satisfy a sweet tooth without excessive calories (60 calories per serving).  Choose fruits with the most amount of fiber.  Opt for high-fiber fruits like an apple, pear or berries.

Vegetables: Vegetables are also low in calories (25 calories/cup), and high in fiber, vitamins, phytochemicals and antioxidants. Some high-fiber options include broccoli, cauliflower, asparagus, artichoke hearts and hearts of palm. Remember: The more fiber a food has, the fuller you will feel on fewer calories.

Protein: Researchers at the University of Washington found that people who eat a 30 percent protein diet ate 441 calories less each day than those on a 15 percent protein diet. This includes foods from both plant and animal sources. The best choices are those that are high in calories, but low in fat. Always select lean proteins like fish,  white-meat poultry, fat-free dairy products and egg whites. Protein such as legumes, beans, peas and lentils, are also good sources of fiber.

Can you suggest any strategies that might help a person who is concerned with his or her weight achieve fullness without loading up on unhealthy food choices? 

Hunger can be a major obstacle for many people who are trying to lose weight. But incorporating foods into your diet that give you more bang for your buck can be a strong strategy for beating hunger pangs.

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 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food itake. 

Eating 3 meals and a snack a day keep your metabolism working throughout the day leading to more calories burned daily.  Eating at regular intervals also helps to keep your sugars from dropping too low, therefore avoiding the symptoms of hypoglycemia, which tend to lead to overeating.

Begin lunch or dinner with a broth-based, vegetable-filled soup or a large salad with a small amount of low-fat or fat-free dressing. Research from Penn State shows that people who eat soup and salad at the start of a meal wind up taking in fewer calories all day than those who skip them. These foods take longer to eat and curb your hunger. This will ultimately prevent you from overeating your main dish as well as night time overeating.

It may be difficult for some people to recognize when they are actually “full.” What are some signs that indicate fullness/satiety?

One can begin by thinking about how you are feeling while you are eating. This takes a conscious effort. Once you’ve eaten some of your food, consider asking yourself some of these questions:

• Is my hunger beginning to settle?
• Does the food still taste good?
• After a few more bites, am I beginning to feel satisfied?

Try stopping about halfway through to determine if you’ve had enough.

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.

Q:  What are the best foods to eat before and after a workout?

A:  When starting an exercise regimen, it is important to understand how to fuel up before and after your workouts. You don’t want to eat too much food before exercising, because that may cause you to become nauseous or crampy.  You want your snack to digest quickly and you want it to supply a sufficient amount of energy — and that is exactly what complex carbohydrates do.  If you are working out early morning, try having a small snack an hour or two before your workout.  If you are working out after lunch, make sure to wait 3-4 hours after eating a solid meal.  Some tasty and healthy snack ideas include, half a high-fiber English muffin with a tbsp of peanut butter, ½ a whole wheat turkey sandwich. 1 oz. pistachios and a pear, gnu flavor and fiber bar, and 1 cup non-fat yogurt with ½ cup high-fiber cereal.

If you are not careful after your workout, you could end up eating more than you burned at the gym — so why bother working out in the first place? After a workout, and before grabbing something to eat, try drinking some water. The symptoms of dehydration are similar to hunger: Feeling tired, weak and shaky.

Another benefit of drinking after a workout is that you replenish fluids that were lost through sweating. When it comes to a post-workout snack, aim for a combination of protein and complex carbohydrates.  Protein is essential for repairing and building muscle, and the complex carbs will help replenish your energy stores.  Great choices would be an apple with string cheese, a slice of whole wheat toast with peanut butter, or a ½ cup cottage cheese with 1 cup berries, 1 cup baby carrots with ¼ cup hummus, and Starkist Lunch To-Go tuna kits (omit the crackers) and 4 whole grain high-fiber crackers — all of which contain less than 200 calories.

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.

Today I want to comment on a news piece from the New York Post about Dr. Malcolm Lloyd, a physician who seems to be recommending daily alcohol consumption as a preventative for a variety of ailments from the common cold to Alzheimer’s and certain cancers. He also seems to be indicating that people who drink regularly in moderation seem to live longer than those who don’t. Give me a break!

I know that there have been numerous publications exploring the correlation between alcohol consumption and heart health. For example, we all know that a chemical compound found in wine called resvesterol, is a potent antioxidant that has been shown to complement the stability of a healthy heart.

However, there have been many other studies that have clearly demonstrated increased cancer rates ― especially breast cancer ― in women who consume moderate amounts of alcohol.

Now trust me, I am not, by a long shot, a person who doesn’t enjoy a good drink once in a while. And I do acknowledge that there are cultures in various parts of the world where alcohol is an integral part of the local cuisine. However, these are also the cultures where healthy servings of vital nutrients, vegetables and proteins play a key role in their daily eating habits. They tend to be more physically active, and place a lot of importance on maintaining healthy sleep patterns.

But here in the U.S., we are a “fast-food nation.” For the last 3-5 years, we’ve been hearing about how the obesity rate has reached epidemic proportions – affecting both adults and our children.

Obesity significantly raises the risk for many diseases and conditions like:
          o          Coronary heart disease

          o          Type 2 diabetes

          o          Cancers (endometrial, breast, and colon)

          o          Hypertension (high blood pressure)

          o          Dyslipidemia (high total cholesterol or high levels of triglycerides)

          o          Stroke

          o          Liver and Gallbladder disease

          o          Sleep apnea and respiratory problems

          o          Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

          o          Gynecological problems

 
Americans also deal with high rates of depression — another disease that when coupled with the effects of alcohol can have disastrous results.

We also have to remember that alcohol has addictive properties that for some folks can completely ruin the chances of future health and longevity.

I know that everyone is looking for an excuse to justify their daily cocktail, but I find it irresponsible for one physician to give us a free pass to drink myself to “an everlasting life.”

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

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

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

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

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

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

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

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

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

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

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

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

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.

A salad bar may seem like the most potentially healthful piece of restaurant real estate, but it can quickly turn into a nutritional minefield. Depending on the ingredients you choose, a salad can be the healthiest thing in the world or it can contain more calories and fat than three Big Macs! When building a salad, start with a large bed of lettuce and add as many vegetables as you’d like. A cup of vegetables has only 25 calories. Things to look out for are cheese, croutons, seeds, avocado, and any prepared salads with mayonnaise which are loaded with fat and calories.

A salad done right is filled with antioxidants, vitamins, minerals and fiber. Your salad should be a combination of fiber (such as vegetables and beans) with lean protein (chicken, turkey, tuna, shrimp, crab, or lean meat). As I always say, “fiber and protein at every meal makes losing weight no big deal!”

It is the combination of fiber and protein that gives you long-term satiety and fills you up without filling you out. So the next time you have a salad for lunch, aim for add-ins from the “Best Picks” list below.

ENJOY!

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.