Fourth of July makes us think of outdoor barbecues and fireworks - usually complete with a high-calorie, high fat meal. This simple menu takes some holiday favorites and lightens them up enough that you can enjoy yourself and not break your diet at the same time. Add some watermelon and s

Cheeseburgers

3/4 pound lean ground beef
3/4 pound lean ground turkey
1/4 cup barbecue sauce - preferably low sodium
6 multi-grain buns, split & toasted
6 red leaf lettuce leaves
6 tomato slices -- 1/2 inch thick
6 slices low-fat cheddar cheese

Prepare a charcoal or gas grill.

Mix together beef, turkey and barbecue sauce and form into six 1/4 pound patties. Season with salt and pepper, if desired, and grill for approximately 7-8 minutes on each side, for medium to medium well burgers. Just before the burgers are done, top with a slice of cheese.

Place the lettuce and tomato on top of one half of the buns and place the burger on top. Cover with the other half of the bun. Serve with condiments such as pickles and ketchup, if desired.

Rehab Rundown

• Lean ground turkey was substituted for half the beef, and lean ground beef was substituted for the regular ground beef, cutting fat and calories
• Barbecue sauce was added to keep the burgers moist without adding significant calories
• Serving size - an important fact to remember - was cut down to 1/4 pound.
• Multigrain rolls were used instead of white rolls, adding fiber
• Low-fat cheese was used instead of regular.

Guilt-Free Potato Salad
1 1/2 pounds red skinned potatoes potatoes, cut into 1-inch pieces
1 ounce bacon -- cooked, fat drained and crumbled
3 egg whites, boiled and coarsely chopped
1 small onion, chopped
1/2 cup celery, chopped
2 dill pickles, chopped
1 cup fat-free plain yogurt
1/4 cup low-fat mayonnaise
1 tablespoon Dijon mustard
1 tablespoon white wine vinegar
salt to taste
fresh ground pepper to taste

In large saucepan, place potatoes in enough water to cover, and bring to a boil. Reduce heat to medium and cook until potatoes are tender when pierced with a fork. Drain and place in a large bowl.

Add all remaining ingredients while potatoes are still warm and gently mix together. Refrigerate 1-2 hours to allow flavors to blend.

Rehab Rundown

• Bacon was reduced from 2 to 1 ounce
• Egg whites were used in place of whole eggs
• Fat-free yogurt was substituted for sour cream, still giving a tangy flavor without the fat
• Low-fat mayonnaise was substituted for mayonnaise and the amount was reduced by half

Easy Strawberry Shortcake

1 storebought angel food cake
2 quarts strawberries
1 tablespoon granulated sugar
24 tablespoons fat free whipped topping

Slice strawberries and sprinkle sugar on top. Let sit for at least fifteen minutes.

Cut cake in 12 slices. Set a slice of cake on a plate, top with 1/12 of the strawberry mixture and two tablespoons of whipped topping. Serve immediately.

Rehab Rundown

• Sugar in the strawberry topping was reduced to 1 tablespoon. Since strawberries are still in season, their natural sweetness will come through
• Fat free whipped topping was substituted for whipped cream.

Rehab Reveal

For the total meal - one serving of each recipe:

	Original	Adapted
Calories	1663 (approx 70% from fat)	864 (approx 30% from fat)
Fat	113g	35g
Saturated Fat	29g	16g
Protein	64g	43g
Carbohydrate	103g	84g
Fiber	4g	5g

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At last, a recipe for the infamous yogurt muffins that claim to be low fat. These are actually good for you - with less sugar and more fiber too.

Low Fat Blueberry Muffins

1 cup fresh or frozen blueberries
1 cup flour
3/4 cup whole wheat flour
1/4 cup honey
1 teaspoon baking powder
1/2 teaspoon baking soda
3/4 teaspoon salt
1 egg
1 cup fat-free yogurt
1/3 cup skim milk

Preheat oven to 400ºF. Grease twelve 2-1/2-inch muffin cups.

In a large bowl combine the 1-3/4 cups flour, the sugar, baking powder, baking
soda and salt; set aside. Add blueberries and toss until they are coated in flour.

Combine egg, yogurt and milk in another bowl and beat together. Add to dry ingredients until it forms a loose batter - it will probably be slightly lumpy.

Fill muffin cups 2/3 full with batter and bake for approximately 20 minutes, or until a toothpick inserted in the middle comes out clear.

Rehab Rundown

• Whole wheat flour was substituted for some of the flour, adding fiber and nutrients
• A smaller amount of honey was substituted for the sugar, adding more flavor, nutrients and cutting down on processed sugar
• Fat free yogurt was substituted for oil
• Skim milk was substituted for regular milk

Rehab Reveal

Based on 1 muffin

	Original	Adapted
Calories	94 (44% from fat)	111 (6% from fat)
Fat	5g	1g
Saturated Fat	2g	0g
Protein	2g	4g
Carbohydrate	27g	23g
Fiber	0g	2g
Sodium	247mg	252mg

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Sometimes all it takes is a few small changes to make a breakfast favorite healthy enough for every day.

Pancakes

2 cups whole wheat flour
1 tablespoon sugar
3/4 teaspoon salt
3 teaspoons baking powder
1/2 cup Egg Beaters(R)
1 1/4 cups skim milk
3 tablespoons safflower oil

Sift together flour, sugar, salt and baking powder. Add eggbeaters, milk and safflower oil and beat together until smooth. Drop by spoonfuls onto a hot griddle or frying pan sprayed with non-fat cooking spray.

Rehab Rundown

• Whole wheat flour was substituted for white flour, adding fiber and flavor
• Egg Beaters were substituted for whole eggs, dropping the fat
• Skim milk was used instead of whole milk, dropping calories and fat
• The oil was reduced from 1/4 cup to 3 tablespoons

Rehab Reveal

Based on 1/4 recipe

	Original	Adapted
Calories	451 (37% from fat)	341 (27% from fat(
Fat	18g	11g
Saturated Fat	6g	3g
Protein	12g	13g
Carbohydrate	59g	52g
Fiber	2	7g
Sodium	850mg	850mg

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Even healthy nachos might not seem too good for you - but one look at the calorie-comparison below, and you'll understand just how much better for you they are!

NACHOS

16 ounces baked unsalted tortilla chips
3/4 pound lean ground beef
1 onion -- diced
1 4-oz can sliced green chiles
1 1/2 cups lowfat cheddar cheese
1 1/2 cups lowfat monterey jack cheese
2 cans black beans

FRESH SALSA
2 cups tomatoes -- seeded and chopped
1 jalapeno -- seeded and chopped
1/2 cup onion -- chopped
3 tablespoons cilantro -- chopped

TOPPINGS
1 cup pitted black olives -- chopped
1 avocado -- chopped
1/2 cup light sour cream

Saute the beef and onions until evenly browned and cooked through. Drain.

Spread the tortillas chips evenly on a cookie and cover with the beef mixture, chiles, both cheeses and beans. Place in a 350 degree oven and back for about 20 minutes, or until the cheese is completely melted.

While the nachos are cooking, mix together the salsa ingredients.

Remove nachos from oven and top with the salsa and the remaining toppings. Serve hot.

Recipe Rundown

• Baked chips were used instead of traditional tortilla chips
• The beef topping was cut in half
• Low fat cheese was used in place of regular cheese
• Fresh salsa was used instead of traditional jarred salsa
• Avocado was substituted for guacomole
• Light sour cream was substituted for regular sour cream

Recipe Reveal

Based on 1/8 serving

	Original	Adapted
Calories	1419 (58% from fat)	526 (34% from fat)
Fat	92g	20g
Saturated Fat	30g	6g
Protein	45g	28g
Carbohydrate	108g	59g
Fiber	13	8g
Sodium	2300mg	602mg

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Salad is a word you would think is synonymous with healthy - except fatty toppings and dressing can really pack on the calories. This lightened version of a French classic is more in tune with what a salad should really be - without losing any of the taste.

Salad Niçoise

1/4 cup red wine vinegar
salt and pepper -- to taste
1/4 cup water
2 tablespoons olive oil
1 tablespoon dijon mustard

2 small potatoes, boiled and cooled
6 cups mixed greens
6 tomatoes, sliced
1 cucumber, sliced
12 ounces green beans, steamed
6 egg white, hardboiled and sliced
2 cans tuna in water
2 ounces niçoise olives

Blend together first five ingredients to make the dressing. Divide salad ingredients evenly between four plates and drizzle dressing over the top. Serve immediately.

Rehab Rundown

• Water was substituted for most of the olive oil in the dressing
• Additional greens were added to up the fiber and vitamins
• The egg yolks were removed
• Tuna packed in water was used instead of tuna packed in oil
• The total amount of olives (8 calories each!) was cut in half

Rehab Reveal

Based on 1 serving - 1/4 recipe

	Original	Adapted
Calories	444 (58.6% from fat)	225 (25.6% from fat(
Fat	30g	7g
Saturated Fat	8g	2g
Protein	24g	21g
Carbohydrate	23g	22g
Fiber	7	7g
Sodium	220 mg	220mg

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Let's face it - potatoes aren't all bad for you. They have plenty of essential nutrients, and even contain compounds that may elevate your metabolism. But the stuff we put on them isn't all that good. This lightened version of potato salad is perfect for summer cook-outs and won't break your diet.

Guilt-Free Potato Salad
1 1/2 pounds red skinned potatoes potatoes, cut into 1-inch pieces
1 ounce bacon -- cooked, fat drained and crumbled
3 egg whites, boiled and coarsely chopped
1 small onion, chopped
1/2 cup celery, chopped
2 dill pickles, chopped
1 cup fat-free plain yogurt
1/4 cup low-fat mayonnaise
1 tablespoon Dijon mustard
1 tablespoon white wine vinegar
salt to taste
fresh ground pepper to taste

In large saucepan, place potatoes in enough water to cover, and bring to a boil. Reduce heat to medium and cook until potatoes are tender when pierced with a fork. Drain and place in a large bowl.

Add all remaining ingredients while potatoes are still warm and gently mix together. Refrigerate 1-2 hours to allow flavors to blend.

Rehab Rundown

• Bacon was reduced from 2 to 1 ounce
• Egg whites were used in place of whole eggs
• Fat-free yogurt was substituted for sour cream, still giving a tangy flavor without the fat
• Low-fat mayonnaise was substituted for mayonnaise and the amount was reduced by half

Rehab Reveal

Based on 1/6 recipe

	Original	Adapted
Calories	434 (72% from fat)	201 (30% from fat)
Fat	36g	7g
Saturated Fat	11g	2g
Protein	9g	10g
Carbohydrate	23g	25g
Fiber	2	2g
Sodium	NA	NA

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Most of our childhood favorites are high in fat and calories. This version incorporates lean protein, healthy fat and high fiber pasta for a memory without the guilt.

Spaghetti and Meatballs

1/4 cup breadcrumbs
1/4 cup skim milk
1/4 cup pine nuts
1 large egg whites
1 pound ground turkey
1/4 cup Romano cheese
2 tablespoons minced fresh basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil

1 jar low sodium tomato sauce

1 pound spaghetti, preferably whole wheat

Put the breadcrumbs into a medium mixing bowl and pour the milk over it. Let sit
5 minutes. Add the egg whites, ground turkey, pine nuts, Romano cheese,
basil, oregano, salt and pepper. Knead the mixture with your hands until
it is smooth. To prevent sticking, dip your hands into cool water before
forming each meatball. Form mixture into 30 1 1/2-inch balls.

Pour the tomato sauce into a large, heavy-bottom saucepan and bring to a simmer over low heat. Add oil to a large non-stick skillet. Add half the meatballs in batches and brown them on all sides. Spoon the meatballs into the tomato sauce. Simmer, stirring occasionally, for 20 minutes.

While sauce is simmering, prepare pasta according to package directions;

Transfer to a large serving bowl and pour sauce and meatballs over it.

Rehab Rundown

• Ground turkey was substituted for ground beef, decreasing overall fat and cholesterol
• Pine nuts were added as a filler instead of white bread, which add vitamins and good fats
• Egg whites were used instead of eggs
• Skim milk was substituted for whole milk
• Whole wheat pasta adds even more fiber and protein

Rehab Reveal

Based on 1/6 recipe

	Original	Adapted
Calories	610 (36% from fat)	503 (25% from fat)
Fat	24g	14g
Saturated Fat	10g	6g
Protein	27g	28g
Carbohydrate	69g	64g
Fiber	3g	4g
Sodium	649mg	389mg

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Granola is supposed to be health food, but surprisingly, most granola is bad for you. Why? Because it's made with lots of sugar and oil so that it's sweet and crunchy. This easy low-fat version is good for you and tastes good too - letting you start your morning right.

Low-fat Cranberry Nut Granola

6 cups rolled oats
1 cup wheat bran
1 teaspoon nutmeg
2 teaspoons cinnamon
1 1/2 cups chopped nuts like pecans or hazelnuts
1/2 cup apple juice, frozen concentrate
1 cup dried, sweetened cranberries

Preheat the oven to 300 degrees

Mix together the first five ingredients. Heat apple juice concentrate on the stove or in the microwave until simmering. Quickly mix into the dry ingredients and spread onto a nonstick cookie sheet lightly sprayed with cooking spray. Bake for approximately 45 minutes, until the granola is dry and golden brown (time can vary based on your oven and how thick the granola is spread on the pan). Remove granola to a bowl, breaking into clusters, and toss with cranberries.

Rehab Rundown

• Apple juice concentrate was substituted for a cup and a half of oil and a cup of honey, making crunchy clusters without the sugar, calories and fat

Rehab Reveal

Based on 1/10th of recipe

	Original	Adapted
Calories	646 (42.0% calories from fat)	396 (33.4% calories from fat)
Fat	32g	15g
Saturated Fat	20g	6g
Protein	12g	12g
Carbohydrate	86g	57g
Fiber	11	11g
Sodium	6mg	6mg

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

There are a few ingredients that really say spring - like asparagus, which is also full of vitamins. Most recipes smother it in hollandaise sauce or wrap it in bacon, but this simple omelet (which is just as good for dinner as it is for breakfast) really lets it shine through. Try to get the smallest asparagus spears possible, and leave out the cheese for even less calories.

Asparagus & Shitake Omelet

1/2 pound asparagus, trimmed
1/4 pound shitake mushrooms, sliced
2 egg
5 egg whites
2 tablespoons skim milk
dash salt
dash of freshly ground black pepper
1 ounce lowfat cheddar cheese, grated

If large, cut the asparagus into 1 inch pieces. Boil for two to three minutes, until tender. Drain.

Spray a pan with cooking spray and saute the mushrooms until soft. Remove to a plate.

In a small bowl, beat together the egg, egg whites, milk, salt, and pepper. Spray the pan with cooking spray and when hot, add half the egg mixtures. Rotate the pan, using a rubber spatula to lift up the edges, until the eggs are almost fully cooked through. Place half the asparagus, mushrooms and cheese on the center of the eggs and, using a spatula, roll the other half of the omelet over them. Cook one to two minutes more, until the cheese melts. Serve immediately.

Rehab Rundown

• Egg whites were substituted for half the eggs, cutting down on fat and calories
• Non-fat milk was substituted for regular milk, cutting down on fat and calories
• Cooking spray was substituted for butter
• The amount of cheese was reduced and changed to low fat

Rehab Reveal

Based on 1/2 the recipe

	Original	Adapted
Calories	360 (66.7% from fat)	187 (31% from fat(
Fat	27g	7g
Saturated Fat	11g	2g
Protein	20g	20g
Carbohydrate	10g	45g
Fiber	3	6g
Sodium	891mg	307mg

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• Water was substituted for the egg wash in the breading and the eggplant was baked and not fried, cutting down the cooking time, fat and calories
• Fresh mozzarella, which is lower in fat and sodium, was substituted for regular mozzarella and the total amount of Parmesan was cut in half
• Fresh basil was added for extra flavor without extra salt or fat
  

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• Nonfat yogurt was substituted for vegetable oil, cutting fat in half
  
• Substituting whole wheat flour and add chopped nuts would increase protein, fiber, B vitamins and antioxidants
• The salt was reduced by half

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

The playoffs are over and it's almost time for Superbowl Sunday, complete with unhealthy snacks like chicken wings and chili. Luckily, this chili recipe delivers all the flavor, but won't break your diet. Add some baked corn chips and low-fat sour cream and you'll never believe it was good for you. It's also vegetarian, so it will feed all your guests, and makes more than enough for a crowd. You can adjust the amount of spice to suit your taste buds.

Vegetarian Chili

fat-free cooking spray
2 cups chopped onion
1 cup chopped green bell pepper
1 square baking chocolate
2 garlic cloves -- crushed
2 pounds vegetarian crumbles or TVP crumbles
4 tablespoons chili powder
1 teaspoon cinnamon
1 teaspoon oregano
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1 bay leaf
1 28 ounce can diced low sodium tomatoes
3 cans low sodium kidney beans, canned -- 12 ounce
low-sodium vegetable stock or water, to cover
salt & pepper to taste

Optional garnishes:

low-fat sour cream - about 15 calories and 1.grams of fat per tablespoon
shredded low-fat cheddar cheese - about 60 calories and 2.5 grams of fat per ounce
finely chopped red onion and fresh cilantro

Cook onions and peppers until soft. Add remaining ingredients and simmer until the chili thickens and the flavors blend together, about 1/2 hour to 45 minutes.

Vegetarian Textured Vegetable Protein crumbles can usually be found in the frozen foods section by the veggie burgers. You can always substitute lean ground turkey or beef, but the recipe will no longer

Rehab Rundown

• Substituting vegetarian crumbles for ground beef reduce the fat and cholesterol while keeping the protein and make it a recipe everyone can eat
• Peppers add more flavor, fiber and antioxidants
• Low-sodium beans and tomatoes reduce the total amount of sodium
• Using low-fat and low-calorie toppings even further reduces the total amount of fat and calories per serving

Rehab Reveal

	Original	Adapted
Calories	540 (59% from fat)	453 (16% from fat)
Fat	34g	8g
Saturated Fat	13g	1g
Protein	38g	30g
Carbohydrate	7g	38g
Fiber	3g	18g
Sodium	528mg	478mg

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• Half the flour in the dough was replaced with whole wheat flour, adding B-vitamins and fiber
• The olive oil and salt in the crust were reduced by half, cutting down on fat and sodium
• Fat free dressing was substituted for the standard italian dressing, reducing the fat and calories without sacrificing any flavor
  
• Part skim mozzarella cheese cuts down on the fat and the total amount was reduced, to cut down on the calories
• Mixed dark leafy greens were substituted for iceberg lettuce, adding vitamins and fiber

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• Two eggs with a cup of melon
  
• Two packets of instant oatmeal or
• A cup of oatmeal cooked with skim milk
• An egg white omelet and whole wheat toast
  
• 2 tablespoons of peanut butter on whole grain bread or apple
  

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

• Half the flour in the dough was replaced with whole wheat flour, adding B-vitamins and fiber
• The olive oil and salt in the crust were reduced by half, cutting down on fat and sodium
• Turkey sausage was used instead of traditional pork sausage and the amount was reduced, cutting down fat and calories while sacrificing none of the flavor
• Low sodium tomato sauce cuts down on salt, while still providing lots of flavor and antioxidants
• Part skim mozzarella cheese cuts down on the fat and the total amount was reduced, to cut down on the calories
• Extra garlic, fennel and hot pepper add flavor without additional calories

Rehab Reveal

Based on 1/12 of recipe

	Original	Adapted
Calories	324 (34% from fat)	231 (28% from fat)
Fat	12g	7g
Saturated Fat	6g	3g
Protein	19g	13g
Carbohydrate	34g	28g
Fiber	2g	3g
Sodium	1027mg	621mg

Continue reading Recipe Rehab: Pizza on a Diet, Part I

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A That's Fit commenter recently posed the question:

Which is better - walking on treadmill 4.8 miles per hour for 35 minutes or exercising on a stepper (stair climber) for 25 minutes at a brisk pace?

As a certified personal trainer, I can tell you that the answer is "neither." Surprised? This question highlights the simple truth that no one piece of cardiovascular training at the gym is going to provide a better workout. It's what you do while you're on them that makes a difference, not the type of machine.

Using a treadmill, stepper or a StairMaster (these are actually two different kinds of equipment ) are all good ways to increase your cardiovascular health and burn body fat. In this case, 4.8 miles per hour is fast enough to be a light jog for most people and a very high intensity workout. It's also done for 35 minutes, so the person doing this workout will probably burn more calories and give their heart more of a challenge than if they only worked out for 25 minutes.

But the question also says the person on the stepper is working at a "brisk pace" and it's hard to know how difficult that is. If the intensity, or how hard that workout is, is higher than it is when jogging on the treadmill, then that person will be getting just as much of a workout in a shorter period of time.

How can you figure this out by yourself? You can use Rate of Perceived Exertion, a simple scale used by fitness professionals all over the country.

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