Vegetable Risotto

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

Ingredients:

• 8 cups canned low- sodium chicken broth

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 10 ounces white mushrooms, finely chopped

• 2 garlic cloves minced

• 1 cup pearl barley

• 2/3 cup dry white wine

• 3/4 cup frozen peas, thawed

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

• 1/2 cup grated parmesan cheese

• Salt and pepper to taste

Directions:

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

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

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

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

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

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

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

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

9. Season with salt and pepper to taste.

Serves 6

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

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

Contrary to popular belief, even in tough economic times you can still lose weight and eat right. Sometimes the most expensive food options can be the highest in calories. Eating healthy isn’t about expensive prepared foods or organic products. Here are some tips of how to save money and calories while at the grocery store, as well as delicious and healthy dinners for just $3 or less.

• Frozen vegetables and fruits are just as nutritious as fresh vegetables because they are flash frozen at the peak of ripeness, studies show that frozen fruits and vegetables contain more vitamins and nutrients than their fresh counterparts. Also, buying frozen bags allows you to eat them when you want. You don’t have to worry about spoilage and wasting money, like you usually do when fruits or veggies have gone bad before you’ve had a chance to eat them

• Save a load of money and drink water from the tap or buy a reusable water bottle. If you’re city water happens to be undrinkable for a period of time, then buy water in bulk gallons and refill the jugs when you’re out.

• Portion-controlled snacks are the newest trend. But paying for packaging and labeling is definitely not cheap. Save money by purchasing full-size bags of snacks and portioning them out and storing them in plastic bags or containers. The same goes for fruits and vegetables.

Beef Fajitas
Price Per Serving:$3.00

Lean sirloin has far less fat than high end meats such as Prime Rib, without the price tag. Prime Rib, can cost up to $25 dollars per pound, and contains about 97 grams of fat per pound! 90 percent Lean Sirloin, costs 4.99 per pound, and contains about 30 grams of fat per pound!

Ingredients: 

• 1 pound lean steak
• 1 garlic clove, minced
• ½ teaspoon chili powder
• ½ teaspoon dried oregano, crushed
• 4 whole wheat tortillas
• 1 medium onion (skinned and sliced into ½ inch strips)
• ½ medium green pepper, cut into thin strips
• ½ cup chopped tomato
• ¼ cup salsa
• ½ cup shredded lettuce
• 1/4 cup non-fat as a sour cream

Cooking instructions:
1. Slice beef into thin strips. Toss with garlic, chili powder, and oregano.
2. Wrap tortillas in foil. Heat oven to 350 F and place tortillas in oven.
3. Spray a non- stick cooking spray. Add onion and pepper and cook for 1 ½ minutes more. Remove vegetables from skillet.
4. Add the beef strips and cook until desired doneness. Drain off any fat. Add, tomato, and cooked onion and pepper.
5. Fill warm tortillas with beef mixture and top with salsa, lettuce, and sour cream. Serve immediately.

Serves 4
Nutrition content
Per serving: 370calories, 12 g fat, 48 g carbohydrate, 8 g fiber, 21g protein, 326 mg sodium

Salmon Burgers:
Price per serving:$2.13

Canned salmon costs less per serving than fresh and there is usually no waste in the canned product. The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Not only is salmon a great source of omega three fatty acids but, 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.

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

Turkey Chili
Per Serving:$1.87

Splitting the recipe between lean ground turkey and beans will not only save you many calories, but many dollars as well. Also lean ground turkey will yield more meat then regular ground meat when cooked.

Ingredients:

1 pound lean ground turkey
1 small onion, chopped
3 15- ounce cans red kidney beans, drained
3 14.5- ounce cans chopped tomatoes
1 cup water
2 celery stalks, chopped
1 medium green pepper, seeded and chopped
¼ cup red wine vinegar
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried basil

Optional Toppings:
Low- fat sour cream
Reduced- fat shredded cheddar cheese
Diced onions

Directions:

1. Heat a large stockpot over medium- high heat until hot. Add ground turkey and chopped onion and cook until browned.
2. Add the remaining ingredients and bring to a boil. Reduce heat and simmer on low heat for 2 hours.
3. Garnish with optional topping if desired.

Serves 8

Nutrition Content:
Per Serving: 282 calories, 6g fat, 39g carbohydrate, 13g fiber, 20g protein, 967mg sodium

Minestrone Soup
Price per Serving: $2.63

Go vegetarian once or twice a week. Beans provide a load of nutritional benefits for well under a dollar per serving. Beans and legumes are a great substitute for meat because they are boosting with protein as well as fiber. This hearty bowl of soup is sure to keep you satisfied.

Ingredients:

• 2 cloves garlic
• 1 onion, chopped
• 1 cup frozen carrots
• 1 cup celery, chopped
• 2 zucchini, diced
• 2 cups mushrooms, sliced
• 1 14.5 ounce can cannellini beans
• 1 14.5- ounce can chopped tomatoes
• ½ cup barley
• 5 cups chicken broth or vegetable broth
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon kosher salt
• 4 teaspoons black pepper
• 2 cups frozen spinach, defrosted and squeezed dry
• 8 tablespoons grated Parmesan cheese

Directions:
1. Spray a large pot with nonstick cooking spray and heat over high heat. Add garlic and onion and sauté until the onion is soft.
2. Add the carrots, celery, zucchini, mushrooms, beans, chopped tomatoes, seasonings, and broth.
3. Bring to a boil. Cover and reduce heat. Simmer for 1 hour. Right before serving, add the spinach and stir.
4. Serve and top with a tablespoon of grated Parmesan Cheese.

Serves 8
Nutrition Content
Per Serving: 195 calories, 3g fat, 31g carbohydrate, 8g fiber, 13g protein, 1259mg sodium

Italian Frittata
Price per Serving: $2.87

Eggs are one of your best bets when you’re on a budget. A 16 ounce carton of eggs is less than $3.00. Due to the fact that eggs are so inexpensive, you can allow yourself to eat the whites, and throw the yolks out sometimes. This meal is boosting with fiber and protein, therefore filling you up on very few calories.

Ingredients:

• 3 egg whites
• ¼ cup low-fat cottage cheese
• 1 tablespoon grated Parmesan cheese
• 2 tablespoons cold water
• ¼ teaspoon dried oregano
• 2 tablespoons diced onion
• ½ cup frozen spinach, defrosted and squeezed dry
• 1 plum tomato, diced
• Salt
• Pepper

Directions:
1. In a bowl, whisk together egg whites, cottage cheese, Parmesan cheese, water, basil, and oregano. Set aside
2. Heat a nonstick pan with cooking spray. Add onion and cook for two minutes. Season with salt and pepper.
3. Add the spinach mixture to the egg mixture.
4. Spray the pan with nonstick spray and pour the egg- vegetable mixture back into the pan. Cover and cook for five minutes. Turn over onto a plate and serve.

Nutrition Content
Per Serving: 162 calories, 3g fat, 11g carbohydrate, 4g fiber, 23 g protein, 551mg sodium.

Roasted Chicken and Vegetables
Price per Serving: $1.22

Choosing a whole chicken is the most economical way to enjoy chicken for many meals.  Buying a whole chicken can save you between $1.50 and $4 a pound. This is a real bang for you buck. In addition to getting a delicious meal of chicken and vegetables, you also get a meal worth of leftovers. Use the extra chicken for a sandwich or salad for the next day’s lunch or make a big pot of chicken soup.

Ingredients:

• 1 whole chicken, 1 lb
• 3 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon pepper
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 4 large onions, sliced
• 2 sweet potatoes, sliced
• 2 carrots, chopped

Directions:
1. Preheat oven to 375 F
2. Baste chicken with olive oil, salt and pepper.
3. Stuff inside of the chicken with rosemary and thyme.
4. Place chicken in the center of a baking dish. Arrange onions, sweet potatoes, and carrots around the chicken. Sprinkle vegetables with salt and pepper.
5. Bake 20 minutes in the preheated oven. Increase temperature to 400  F and continue baking for 30 minutes or until exterior of chicken is golden brown and juices run clear.
6.  Allow chicken to cool about 15 minutes before serving.

Serves 4
Nutrition Content
Per Serving: 348 calories, 19g fat, 17g carbohydrate, 5g fiber, 17g protein, 449mg sodium

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

Whether at the park, on the beach or in your own backyard, a family picnic is a great way to spend time together while bonding over delicious food and fun activities. Unfortunately, traditional picnic foods, like dips and mayonnaise-based salads, can wreak havoc on anyone’s health. With a little modification, you can enjoy a picnic without compromising your waistline and while keeping your family happy and healthy!

Colorful Crisp Produce:
Go raw! Get your picnics off to a ‘fruitful’ start by packing your cooler with a wide variety of colorful fruits. The more colorful produce you add to your menu, the healthier the meal. If they are in season, there is nothing quite like a juicy watermelon to finish the meal. Sliced apples, berries and dried fruit like raisins and dried apricots are perfect travel snacks without the mess of fruits you have to peel. Of course, don’t forget to pack your cooler with a burst of color from vegetables, providing your family picnic with antioxidants and essential vitamins and minerals. Try baby carrots, slices of celery, cucumbers and peppers, cherry tomatoes and broccoli. All of these are perfect for dipping into low-fat or fat-free dressings for a fun and nutritious snack.

Powerful Protein:
Pack slices of lean chicken, turkey, ham or roast beef and top them on a salad or sandwich for a delicious, healthy meal. Nuts can also boost your protein and fiber intake when sprinkled onto salads, but note-to-self: Watch your portions, because although they are high in healthy fat, the calories can quickly add up.

Say cheese! An ounce or two of low-fat cheese adds bold and tasty flavors to any sandwich, cracker or salad. Low-fat or fat-free yogurts make a yummy fruit dip, a savory veggie dip or just a plain old snack. If you’re bringing a grill, store lean chopped turkey, lean steaks and chicken at a safe temperature in a cooler. When grilling, avoid food poisoning or dangerous situations by making sure you follow instructions on how to properly clean, grill, and serve these meats.

Hearty Whole-Grains:
Refined breads, rolls and starchy pasta salads can pile on lots of calories and little fiber. Choose whole-grain products like whole-wheat rolls or whole-wheat pita bread, for an added boost of fiber and nutritional value without sacrificing taste. Bring along whole-wheat tortillas—kids love the fun shape of a rolled up sandwich. Turkey and veggies, lean ham and low-fat cheese, and peanut butter and jelly are all great options for fillings. Another kid tip: Use a potato chip bag clip to seal your wrap and keep the healthy contents from going to waste!

Delectable Desserts:
Berries, cherries and apples — oh my!  Instead of baking them in a cobbler, which can be over 400 calories a slice, arrange a colorful fruit platter or fruit salad, which is sure to satisfy any sweet tooth. Top your fruit with single-serving, low-fat puddings which are easy to store and mess-free, or add a dollop of fat-free whipped cream to tantalize your taste buds. If you can’t help but indulge in cakes or cookies, opt for ones that are low-fat and high in fiber, like World of Grain cookies. Pack along high-fiber cereals to add to yogurt with berries for a delicious parfait. 

Best Beverages:
It’s so easy to become dehydrated without even knowing it, especially when you are outdoors playing in the sun, hiking or tanning. Kids are especially prone to losing fluids, and often don’t want to interrupt their fun to drink. Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea and an assortment of low-calorie beverages. You can freeze water bottles the night before and use as cold packs to keep food and drinks cold.

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.

Oh yes — at least one third of seasonal allergy sufferers may have “oral allergy syndrome” —characterized by itchiness of the mouth, lips and throat, as well as the familiar sniffles and sneezing, after ingestion of various fresh fruits, vegetables and even nuts that cross react with tree, grass and weed pollens.

So what can you do? Well in many cases peeling, cooking and heating the fruits can reduce the likelihood of triggering seasonal allergy symptoms.  In some cases, the symptoms caused by the cross reaction are more likely during the height of the pollen season for that allergen.  That is spring time for seasonal tree and grass pollens in many areas of the U.S., and weed pollens usually during summer and early fall. 

So if you are sensitive to tree pollens you may react when eating apples, cherries, pears, apricots, kiwis, oranges, plums, almonds, hazelnut and walnuts.  I have actually seen some individuals with seasonal spring tree pollen allergies react to hazelnut flavored coffee!

Grass pollen may cross react with melon, tomato and orange.  Those who are sensitive to ragweed and weeds may react when ingesting banana, cantaloupe, cucumber, zucchini, watermelon and even chamomile tea!

Obviously having your seasonal allergy symptoms under control requires planning and often encourages my patients with seasonal allergies to develop an allergy action plan.  This way by following the allergy season calendar for your area and knowing the pollen count (go to www.aaaai.org/nab), you will be better prepared for those pesky allergy symptoms before they even begin!

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine. He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology. No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.

It is that time of year again … ‘Tis the season for barbeques!! Although barbeques are great for the whole family, BBQ foods can be high in saturated fat, low in fiber and packed with calories. If you are trying to maintain your shape or lose a few pounds for bikini season, don’t fret, there are so many healthy and delicious foods to substitute.

Tanya’s Tips

1) Simply grill it: With barbeques comes barbeque sauce. One tablespoon of sweet barbeque sauce has 20 calories, 4 carbohydrates and no fiber. Although this doesn’t seem like a lot of calories, who only uses 1 tablespoon of BBQ sauce? Eliminating sauces can be an easy way to cut calories.

2) Choose lean protein: Lean meats, such as chicken, fish, turkey and sirloin provide less calories, saturated fat and cholesterol than high-fat meats, such as hot dogs, and full-fat hamburger meat. One ounce of lean protein has 45-65 less calories, and 5-8 grams less fat than high-fat meat. Opt for chicken or shrimp skewers, and if your hamburger craving is a must, chose USDA Select or Choice grades of lean beef trimmed of fat, such as ground sirloin.

3) Choose whole-grain buns: Whole-grain products have more fiber than white bread. Remember, fiber is the indigestible part of carbohydrate that provides bulk without any calories. Fiber fills you up without filling you out.

4) Skip the potato and pasta salads: Traditionally-made potato and pasta salads are loaded with calories and fat. They provide excess calories in the form of carbohydrate without any fiber, which may cause drops in blood sugar, making you feel lethargic and irritable an hour after you eat them. Instead, make a big salad mixed with all your favorite veggies. Spinach and rocket lettuce are in season — or throw some sliced vegetables on the grill — asparagus is also in season and grills very nicely.

5) Choose your alcohol wisely: Alcohol is allowed on the F-Factor diet, however, some choices are better than others. So, if you want to have a drink in the shade and you are a beer-lover, try low-carb beer. Otherwise, chilled white wine is always yummy or vodka and Crystal Light tastes great, especially when it is blended with some ice!!

6) Don’t forget to hydrate: Although alcohol is allowed on the F-Factor diet, drinking in the sun can speed up the effects of alcohol. Alcohol plus sun can equal headache and dehydration. Therefore, it is important to drink adequate water when the sun is hot, especially if you are drinking alcohol. Drinking 6-8, 8 oz. glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydration, so don’t forget to DRINK UP!

F-Factor Best Bets

*On the Grill – a serving size is about 4-5 oz.

Depending on how lean the meat you buy is, this will vary. Try to get lean meat, trimmed of fat.

Instead of Potato Salad and Cole Slaw – Try this!

Tanya’s House Salad

1 bag romaine hearts (or spinach, rocket lettuce)
1 bag baby carrots
2 celery hearts
1 red pepper
1 seedless cucumber
1 box cherry tomatoes
1 14-ounce can hearts of palm
1 14-ouce can garbanzo beans
1 red onion

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.

I have a party tonight and don’t want to appear bloated! Which foods should I eat and which should I avoid to keep my belly flat?

Foods to Avoid:

• Salty, highly-processed foods: Sodium causes the body to retain water, which in essence causes bloating — making you feel 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 system 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 causing 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.

Foods to Have:

• 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.

• Water: Not drinking enough water can cause dehydration and bloating, which is why it’s so important to drink enough water. In the summer months, it’s easy and essential to increase fluids, by adding flavored, 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!

• 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. Foods high in potassium include 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.

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.

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.

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.

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.