During the past three decades, obesity in America has been on the rise, in part due to increased calorie consumption and portion sizes. Did you know about half of this increase can be attributed to sweetened beverages? A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. Not only has the number and variety of calorically dense drinks been on the rise, but the average soft drink portion is now 20 ounces, a whopping 50 percent greater than the 12-ounce portion of thirty years ago!

So what exactly does this mean for our waistlines? One 20-ounce soda has about 250 calories and 68 grams of sugar — with no nutritional benefits. That’s like eating 17 teaspoons of sugar, much more than you would add on your own to your morning coffee or tea. Adding an extra 250 calories every day will lead to gaining 25 pounds in just one year!

In addition, studies suggest that when people consume more calories in the form of beverages, they do not compensate by eating or drinking less. This is because the calories are often “empty,” or nutrient-poor, and do not get your metabolism moving the same way a nutritious meal or snack would. Especially with these jumbo portions, it is easier to drink more than eat a greater amount of solid food, which would offer more satiation than the liquid calories.

With the increasing obesity rates, even the government is taking action on this matter. According to the Wall Street Journal, Senate leaders are considering new federal taxes on soda and other sugary drinks to help pay for an overhaul of the nation’s health care system. Its unclear how much the tax will be, but even at a proposed 3 cents per can, about $24 billion would be generated over the next four years. What would the government do with the money? Expand health insurance coverage to all Americans. Whether or not this would help decrease soda consumption is unclear, but it might make Americans think twice about what they are drinking.

The bottom line is if you’re just starting out on a weight loss plan, the easiest way to cut calories is to eliminate liquid calories from soda, juice, and sweetened teas. Stick to water, unsweetened teas/coffee and other zero-calorie beverages. Every pound is equal to 3500 calories so if you cut out that 250-calorie drink every day, you’d lose at least 2 pounds every month. And that’s without any other change in your diet!

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

Over the past few years, the hottest trend in the food industry has been the onslaught of healthy food labeling, like “healthy fats, fat-free, low-fat,” etc.  They are everywhere it seems. Unfortunately, many of these foods are packed with fat, sugar and empty calories.  Below are some of the most devious diet foods today. Don’t fall into the hidden traps.

Olive oil: Sure it’s heart-healthy, monounsaturated oil, but it’s also rich in calories and fat. Oil is oil, whether its olive oil, or some other kind of oil, it still has 120 calories and 14 grams of fat per tablespoon. You’re better off using a pat of butter (for bread) than dipping it in olive oil because the bread sops up the oil like a sponge. So a little bit of butter is better than a lot of olive oil.

Tuna fish: Think that tuna sandwich is a light lunch? Think again. The average overstuffed tuna sandwich served in a restaurant contains 700 calories and 43 grams of fat. The culprit? The mayo. Tuna fish has just 35 calories per ounce and it’s full of omega-3s, but mayonnaise has 100 calories per tablespoon. You’re better off having a turkey or even a roast beef sandwich. Even chicken salad is better than tuna salad, because tuna is so fine there’s a lot more surface area for the mayonnaise to fill. Switch to fat-free mayo or mustard to save on more than half the calories and fat.

Granola: Granola may sound like the healthiest term, but beware — it’s often loaded with tons of calories and fat. That’s because granola cereals often contain oils, including coconut oil — which is high in saturated fat, sugar, nuts and other high-calorie foods. Something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber. Increasing your fiber intake is the key to feeling full and satiated.

Sushi: Japanese food is inherently healthy, but when you Americanize it and start adding things like cream cheese and avocado, that’s when you run into problems.  For example, a spicy tuna roll has 290 calories and 11 grams of fat, and a tempura roll has 320 calories and 17 grams of fat. Instead opt for lean tuna sashimi, which has about 35 calories and 1 gram of fat per ounce. You’re better off going with sashimi, miso soup (36 calories) and a salad (35 calories with a tablespoon of non-creamy ginger dressing).

Frozen diet meals: Sure Lean Cuisine and Weight Watchers frozen entrees are fairly low in calories and convenient, but they’re also highly processed and high in sodium. I understand the convenience factor, but most of these meals have more than 600 milligrams of sodium, the portions are really small and they’re not very satisfying.  So you eat one for dinner and then by 9:00 p.m. you’re hungry again. You’re better off eating a slice of whole-wheat bread with some light sauce and light mozzarella, or an egg white omelet with some vegetables.

Protein bars: Another convenient food — but not very nutritious — protein bars are basically glorified candy bars. They’re also often high in calories, fat and do little to satisfy a person’s hunger. A better choice is grabbing a piece of fresh fruit and a piece of string cheese or some dark chocolate and an ounce of nuts. These combinations of fiber and protein will help fill you up without filling you out.

Pretzels: They’re low in fat and low on nutrition. They’re basically empty calories, inherently, pretzels themselves are not unhealthy, but they’re basically all sugar so they’ll make you hungrier and you’ll gain weight as a result of over-eating. Instead, opt for whole-grain crackers to satisfy the crunch with a boost of fiber and spread some low-fat peanut butter or cheese on it. If it’s just the snack factor you’re looking for, pop some popcorn in your microwave for a low-cal, healthy snack of fiber and protein.

Fat-free, sugar-free muffins: Regardless of whether a muffin is fat-free or sugar-free, they still usually have around 600 calories. It’s nothing but cake in disguise, especially these double chocolate chip-type muffins. But even bran muffins are very dense and very high in calories. The same thing goes for scones. People think that because they’re not sweet, they’re healthy.

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

MYTH: EATING AFTER 8 CAUSES WEIGHT GAIN
The reason most people think that eating at night causes weight gain is because people tend to eat extra at night, not taking into account what they have already eaten during the day. Well, the way it works is that at the end of the day, the more calories you eat, the more weight you gain — regardless if it’s during the day or at night.  Even the healthiest foods, when eaten in greater amounts than needed for energy, will be stored as fat. It is not possible to circumvent the laws of thermodynamics and energy balance. It all comes down to calories in vs. calories out.
However, the reason most people do gain weight from eating at night is because they have a late dinner after not eating for a long period of time. This makes it hard to make good food choices and also to keep portions in control. You may end up picking up a slice of pizza or two whereas if you weren’t as hungry you would have time to cook a healthy dinner without sabotaging your diet.

The second concern that comes with late night eating is “mindless” snacking in front of the TV or hanging out with your buddies. People tend to pig out on ice cream, cookies, or pizza (not on celery and carrots) and this leads to weight gain because it is usually extra calories taken in.

So aim to spread your calories throughout the day and if you do have to eat a late dinner, don’t worry about it leading to weight gain as long as you have not overeaten during the day.  Try and eat most of your carbs during the day (carbs are used for energy so eat them at breakfast, lunch and snack to fuel your activities: work, school, gym, etc). At night, focus on eating protein and vegetables since most likely your lying around and don’t need the energy from carbs.

MYTH: SUGAR MAKES KIDS HYPER
This is a huge myth. It has even spawned a popular phrase:  “sugar buzz.” But when researchers put it to the test, they found no evidence that sugar led to hyperactivity in kids or adults. Researchers found that hyperactivity of children at parties or any type of festivity is from the environment they are in. In fact, in one study published in the New England Journal of Medicine, they gave some kids sugared foods and gave others foods with artificial sweeteners. Their parents and the researchers didn’t know who was eating sugar and who wasn’t. They monitored the kids for things like irritability and hyperactivity and they found no difference. 

Another cause for hyperactivity could be from caffeine found in soda or even chocolate. Sugar may have an effect on kids with established hyperactivity, but it won’t make a non-hyperactive child become hyperactive. All sugar will do will increase your energy level, but it won’t cause hyperactivity. Many people still blame sugar for their children’s “wild” behavior, but technically speaking there is no science that proves this.

Any food that affects blood-sugar levels can create an adrenaline surge, which will lead to a burst of energy. However, many kid-favorite, sugary snacks are lacking fiber which is the  reason why your child may become hyperactive.  So if your child is often bouncing off the walls of your home, simply swapping an orange for orange juice or high-fiber cereals for sugared varieties, will keep their blood sugar levels normal.

MYTH: SWALLOWED GUM STAYS IN YOUR BODY FOR 7 YEARS
For the most part, gum is as indigestible as a paper clip. Gum is made from gum resin, flavoring and sweeteners. The human body cannot digest gum resin. Many of us were told as children that it would stick to our insides for seven years, but that is absolutely not true. Our bodies move indigestible material through our digestive systems and out of our bodies in bowel movements.

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.

There is absolutely no nutritional benefit to gum. Sugar-free gum often contains 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.

MYTH: ORGANIC FOOD IS HEALTHIER THAN CONVENTIONAL FOODS
According to The Institute of Food Technologists, organic food is no healthier than conventionally grown foods. Organic food means that its ingredients were grown without chemical pesticides, fertilizers or insecticides. It’s healthy because there are no chemicals, but organic doesn’t necessarily mean the food is nutritious.

Of course, even organic or all-natural food can pack on pounds. So be careful you don’t get carried away.  Take organic potato chips and cookies for example. Over eating these will still make you fat!

Considering organically-grown food can cost more than twice as much as conventionally-grown food, sticking to a diet rich in whole grains, lean protein, fruits and vegetables is your best bet to your healthiest and happiest diet.

MYTH: RAW VEGETABLES ARE ALWAYS BETTER THAN COOKED VEGETABLES
Not so. The amount of nutrients you get from vegetables can differ for a number of reasons, such as how long you store them and how (or if) you cook them. Although cooking vegetables can lose nutrients, cooking can sometimes increase the amount of nutrients available to the body. An example of this is the antioxidant lycopene in tomatoes. Cooking tomatoes releases more lycopene than is available in raw tomatoes.  In addition, in January, a report in The Journal of Agriculture and Food Chemistry concluded that cooking carrots, zucchini and broccoli was better than eating them raw.

Loss of nutrients can occur in cooking because some vitamins, like vitamins B and C, dissolve in water. Some can be lost if the vegetables are boiled for too long. Steaming or stir-frying helps retain the vitamins when you cook vegetables. The fact of the matter is vegetables are powerhouses of nutrition, no matter which way you eat them. Whether raw or cooked, five servings of vegetables a day are recommended for good nutrition.

MYTH: CARBS MAKE YOU FAT
One of the greatest diet myths is that carbs make you fat.  Nothing can be further from the truth. If the only thing you ate all day was a bagel, that bagel would not make you fat.  It’s not that carbohydrates make us fat; it’s the quantity we eat which packs on the pounds. For example Italians live on pasta. Yet they eat pasta as their starter-primo piatto, which consists of 1 ½ cups equaling 375 calories. Then they follow with a segunda or main course of lean meat or fish and vegetables.

In the United States, on the other hand, we most often eat pasta as our main course. A typical main course serving of pasta in this country is about 4 cups, or 1,000 calories. Big difference! 

The secret to eating carbs and shedding pounds is eating high-fiber carbohydrates. Fiber is the zero calorie, indigestible component of carbohydrates. The more fiber a food contains, the less digestible carbohydrate there is. It is the net carbohydrate, not the total carbohydrate that gets converted and stored as fat.  High-fiber carbohydrates have lower net carbohydrates than foods that contain no fiber. In addition, fiber adds texture, bulk and chewing satisfaction, which aids in consuming fewer calories, yet still feeling full. Choose whole grain breads, cereals, fruits vegetables, and legumes to fill your tank without gaining weight. 

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.

Dear Yvonne,
I am a 50-year-old-man who has lost all interest in — and avoided — sex with my partner since she has gained weight. Watching her gobble a double pie a la mode for a nighttime snack was like an anti-Viagra for me. When I met her 3 years ago, she was perhaps 30 pounds thinner. I noticed an older photo of her and she appeared to be perhaps 50 pounds heavier. Do women lose weight to meet a man and seek commitment as if crossing a finish line to find the food again?
—JK 

Dear JK,
Both men and women often seek to be physically fit in order to attract a potential partner. Many do “let themselves go” once they have the commitment since they feel that the woo’ing phase of the relationship no longer requires work. However, it’s hard to say, if your partner intentionally lost weight to “nab” you, and then didn’t have a care in the world when she put the weight back on.

The reasons why people put on weight are very complicated and numerous. Factors that lead to weight gain include:

          o Diets high in calories (sodas), saturated fat (fried foods), and/or sugar (candy)
          o A lack of exercise
          o Not getting enough sleep
          o Stress
          o Health problems, for example, hypothyroidism
          o Medications
          o Menopause

In order to reclaim your sex life, try to spend quality time with your lover in ways that keep both of you active and eating healthy meals. Instead of being critical, try to be compassionate by expressing concern for her health, and offer to be of assistance in any way possible. Feeling sorry for yourself won’t do you or her any good.

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

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.

Q: Is frozen yogurt a good summer treat? It tastes so good, can it really be that good for me?

A: Not necessarily.  As you said, it is a treat so you should treat it that way.  Many times it can actually pack in more calories and sugar than regular ice cream, especially if you opt for a bigger size because, why not? It’s low-fat isn’t it?

The frozen yogurt industry surged in the 1980s and early-1990s when Americans decided to completely cut fat out of their diets. This trend leveled off as a result of other fad diets such as the low-carb craze and products emerging on the marketplace. However, frozen yogurt is making a major comeback and everywhere you turn there is a Tasti D-Lite or TCBY.  Sure, it can be lower in fat than ice cream (before toppings!) but here are some helpful hints to make sure frozen yogurt is not packing on the pounds.

1) Frozen yogurt should not be a meal. It is not nutrient-dense and usually contains half of the calcium and less protein than you would get in a serving of yogurt from the dairy aisle.
Average non fat vanilla yogurt (6 oz): 8 grams protein and 250 mg calcium
Average frozen yogurt (6 oz): 5 grams protein and 100 mg calcium

2) Most frozen yogurts have zero grams of fiber. Therefore, if you eat it for lunch, you’ll be feeling ravenous in a few hours and your “healthy lunch” will have been a waste of calories. An average 16 oz (large) vanilla frozen yogurt with a side of granola contains about 500 calories, 10 g fat, and about 70 g carbohydrates! Instead, you could have eaten a turkey sandwich on whole wheat bread with an apple for half the carbohydrates (more fiber), higher quality protein, and more satiety until dinner.

3) Watch the toppings. While the yogurt may be non-fat, it does not mean adding crumbled Oreos will not have an effect on your waistline. Choosing Gummi bears and fruit with syrup doubles the sugar content of your yogurt, while granola and chocolate chips hike up your saturated fat intake. If you get a topping, stick to a regular serving of fresh fruit or dry nuts for some healthy fiber and protein.

4) Beware of portions. Many times, the serving size of the cup is much less than the actual amount of the fro-yo they dish out. Ask how many ounces are in a cup and tell them not to overfill. This way, you can keep track of how much you’re actually eating.

The bottom line is: When you do choose frozen yogurt, have it as a small-sized snack and choose healthier toppings.  We searched the country for the best frozen treat and found it at a small, but rapidly expanding chain in Connecticut. Gofer Ice Cream currently has three stores in Darien, Greenwich, and Stamford. They created a soft-serve, non-fat Gofer-Lite which, besides from being delicious contains 11 g fiber per 4 oz serving! I definitely approve this ‘ice cream’!

*My Favorites
Serving sizes below are for ½ cup or 4 oz. Notice, a small size cup is usually larger than 4 oz and the actual cup size served at each place varies, even within a chain.

*Keep in mind that a small weighs in at about triple these amounts! SO, if you’re craving Frogurt for a snack, ask them not to fill the cup over the brim.

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.

SPICE IS LIFE: One of the things that makes this diet so healthful is its use of herbs (fresh whenever possible) and spices that complement the ingredients and add depth without the fat. This trick–the less fat and more flavor trick–has been traditionally practiced in Latin America for centuries. It’s the technique of using sprinkles of cumin, oregano, and cilantro, which add not only taste but also health benefits. In fact, cumin, which is a great replacement for salt in many dishes, has been found to have ten times the antioxidant power of vitamin C. And it could also help protect against cancer.

Which brings me to my next powerfood on the list…CINNAMON!

A half teaspoon a day of cinnamon can lower sugar levels in your blood, and studies show that cinnamon can aid in the prevention of diabetes. Cinnamon is also high in antioxidants, not to mention flavor. You can sprinkle cinnamon on fruits or whole grains instead of sugar for a delicious treat. You will also benefit from its sensually warming and cholesterol-lowering qualities. First used medicinally in Egypt and India and in parts of Europe since about 500 BC, this spice is now part of many Latin American and Caribbean cuisines.

It seems no matter how much we have eaten or how full we are, there’s always room for dessert.   The bad news is that many desserts like ice cream and cookies are loaded with calories and fat.  If you indulge in these desserts too often you’ll pack on the pounds. 

Here are my top 5 suggestions for curbing those late night cravings:

1)    

1)  Brush your teeth: After finishing your meal, use a minty mouthwash or brush with a minty toothpaste. If that’s not feasible, pop some sugar-free mints or gum into your mouth.  Studies show that a minty flavors will curb your craving for something sweet.  For example, have you ever drunk orange juice right after brushing your teeth in the morning? Yuck! Mints and sweets just don’t mix.

2)  Keep low-calorie, sugar-free dessert options available:  Sugar-free popsicles, fudgesicles, pudding and gelatin are low-calorie ways to satisfy your sweet tooth. 

3) Try fruit: Fruit is not only sweet, but is packed with vitamins and minerals and has only 60 calories per serving, 0 grams of fat, and it’s a good way to incorporate fiber into your diet. 

4)  Portion control treats: If you MUST have something sweet and none of the above suggestions work, try individually wrapped portion-controlled candies.  Hershey’s Kisses, mini York Peppermint Patties or “fun-size” candy bars are pre-portioned, which can help to prevent you from devouring more calories than you realize.

5)  Eat less sugar and refined carbohydrates throughout the day:  The less sugar you eat, the less insulin your body releases.  The less insulin your body releases, the less sugar you crave.

Like any other habit, the craving for something sweet may come as a result of being trained to expect it after a meal.  Try breaking the habit for one week and you’ll be guaranteed to have drastically diminished your after-meal sweet craving. 

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.

Q:  Is it OK to eat dried fruit if you are trying to watch your weight?

 A:  When you want something sweet, dried fruit is a great option because its sweetness rivals candy and doesn’t contain any fat.  And unlike fresh fruit that spoils if you don’t eat it within a few days, dried fruit can be kept in your desk drawer or kitchen cabinets for weeks.  But be careful with portion size — although dried fruit is chockfull of vitamins and fiber, it also packs as much as four times the sugar and calories per ounce as its fresh counterparts.

Choose dried fruits that are 100 percent natural with no sugars added and limit dried fruits that are sweetened with fruit juice and other sugars, which add excess calories. Dried apples, figs, raisins, apricots and prunes often contain no added sugar. Dried cranberries, dried pineapple and dried mango are among the dried fruit that are often processed with sugar or fruit juice to increase sweetness.

The best way to determine if sugar has been added is to look at the label and ingredient list. Avoid words like “naturally sweetened,” and any fruits where sugar or fruit juice are among the first three ingredients listed on the ingredient list.  If you are watching your waistline, stay away from banana chips, even those that are labeled “natural.”  Most banana chips are fried in coconut oil and contain enough fat to sink a battleship.