That's Fit

Fast-food Calorie Labeling Has No Effect on Food Choices

Neha Prakash — Tue, 19 Apr 2011 11:30:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Ed Ou/AP

New York City fast-food restaurants are wondering if better-informed customers make healthier food choices, or if ignorance really is bliss when it comes to calorie counting.

In an attempt to battle the obesity epidemic, fast-food places are now required by President Barack Obama's healthcare law to post calories alongside their entrees.

But a recent study, published online in the International Journal of Obesity, has shown that the labeling has had little effect on the food choices of children and teens, or what meals parents are buying for their kids.

"It means we're going to have to rethink what other sorts of interventions might be more effective," Dr. Brian Elbel of NYU, who led the study, told Reuters.

The study surveyed 427 parents and teenagers and examined the choices they made at fast-food restaurants like McDonald's and Wendy's before and after the labeling occurred.

Researchers found 57 percent of New York teens noticed the calorie information and only 9 percent said this information influenced their food choices.

"What we didn't see is any change in the number of calories before and after labeling started," Elbel said. "We also didn't see any changes in the number of calories for choices parents were making for their kids."

Many arguments have been made supporting menu labeling, some saying the information may deter binge eating, but critics note the numbers listed do not take into value "empty calories" or any consideration of the foods on a nutritional scale.

For more information on calorie labeling, visit HuffPost Health.

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Can Vitamins Help You Lose Weight?

Kristen Seymour — Mon, 11 Apr 2011 14:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Nature Made

It's overwhelming, intimidating and confusing. What is it, you ask? We're talking about the vitamin aisle. Sure, you can pop a multivitamin and call it a day, but wouldn't it be great to navigate that section of the pharmacy confidently, buying exactly what you need to meet your goals?

To clear things up, we went to pharmacist Suzy Cohen. She's been in the business for over 22 years, and her favorite part of her work is helping people understand the pros and cons of using certain medications, including vitamins. She answered a few of our vexing vitamin questions, but you can learn more about (and from) her at DearPharmacist.

That's Fit: Do certain vitamins help facilitate weight loss?

Suzy Cohen: What we eat affects our health and well-being. Unfortunately many of us frequently fall short on getting the nutrients our bodies need. Getting the nutrients we need from diet alone is difficult.

I always recommend taking a multivitamin with added minerals for extra nutrient support. Specific minerals such as iron, selenium and zinc help to facilitate weight loss by waking up and nourishing the thyroid gland.

One could also consider CoQ10, a vitamin-like compound that aids in the production of 95 percent of the body's energy, and is also a thermogenic, meaning it increases metabolism causing the body to burn fat faster. Thermogenic supplements are intended (and taken) specifically to increase your metabolism, which helps you burn fat and sugar. CoQ10 has been clinically proven in studies to help burn calories faster.

TF: What vitamins are most important for someone who is cutting calories?

SC: Once again, I would recommend a multivitamin. The reasons to take a multivitamin or mineral supplement are almost as diverse as the formulas available.

Another option when cutting calories or reducing fish consumption is to consider Omega-3 fatty acids, which are most plentiful in fish oil. The most important Omega-3 fatty acids that aid with weight loss are eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Don't be fooled by the fact that EPA and DHA come from unattractive slimy fish; these two powerhouses can help you become thin and beautiful. They provide an "oil" which makes your skin hold moisture so it stays supple and smooths fine lines and wrinkles. As it pertains to weight loss, fish oils containing EPA and DHA help replace the bad fats.

People who are overweight often suffer tremendously with regularity. Fish oils improve regularity within days. As an added bonus, fish oils help improve joint pain (this has been clinically proven) and that allows a person to engage in exercise which only helps to slim the waistline!

You also need to keep your immune system strong in order to feel your best. A powerful antioxidant, Vitamin C helps maintain a healthy immune system and protects against damaging free radicals.

TF: Are there certain vitamins that are most beneficial for someone on a low-carb diet?

SC: Consistently cutting food groups from a daily diet can eventually impact nutritional status, therefore supplementing with the proper vitamins is key. Low-carb diets usually tend to limit fruits, whole grains, beans, and dairy products. In such cases, I recommend a B-complex to help insure proper metabolism of carbohydrates, fat and protein.

Low-carb is also another way of saying high-protein, so taking a supplement that helps break down protein, such as L-carnitine is also recommended.

Folic acid, also known as folate and folacin from dietary sources, is essential in cell division, DNA synthesis and the manufacturing of important amino acids. Folic acid is also essential for nervous system health and is vital to the development of the nervous system of a fetus. Many grains are enriched with folic acid, and for some people that is the only place they get it in their diet. But if you are cutting out grains, then supplementing with folic acid is key.

How about vegetarians or vegans?

Since animal products are a good food source of B12, I recommend a B12 supplement (or B-complex containing B12) in addition to a multivitamin.

Calcium, the most abundant mineral in the body, is found primarily in the skeleton where it builds and maintains bones and teeth. Calcium supplementation helps prevent osteoporosis and maintains a healthy blood pressure. Calcium supplements are often combined with other nutrients that offer additional benefits; I normally recommend Calcium with Vitamin D, which is often coupled with calcium to facilitate calcium absorption and bone development. Vitamin D is critical for the proper absorption and use of calcium in the body.

It is also important that vegetarians and vegans consume Omega-3 fatty acids. Rather than fish oil, one can take flaxseed oil, a natural plant-based source of Omega-3 fatty acids, although it is important to note, Omega-3s from fish oil are more readily used by the body than those found in flaxseed oil.

Vegans should consider increasing the amount of plant-based proteins they get their diet, such as beans. I also recommend using a protein supplement such as hemp or rice protein that can be used in smoothies or shakes, which can make for a delicious snack.

TF: What's the most commonly needed vitamin or supplement for those training for an endurance event or working out daily?

SC: [In addition to a multivitamin and B vitamins,] another suggestion is glucosamine, which is nature's basic building block for maintaining joint cartilage. Glucosamine helps to maintain structural integrity of the connective tissues of your joints; basically it makes the squishy material in between your joints. Not only that, but glucosamine blocks certain enzymes in the body that would otherwise destroy your precious cartilage.

Unlike reactive pain relievers, proactive joint care naturally replaces key components needed for daily maintenance, and renewal of joints. It can mean the difference between missing out and making something happen. Glucosamine offers a way for people to feel better over the course of a few months, with virtually no side effects as compared to conventional non-steroidal drug therapy. However, if you are allergic to shellfish, this is not for you.

Cohen encourages anyone confused or curious about the benefits of vitamins to closely examine their lifestyle, dietary habits and health concerns, then talk to a health care professional about supplements. She has recently partnered with Nature Made to help consumers like us make smart supplement choices, and recommends checking out this Vitamin Assessment quiz, which will tell you which vitamins and supplements best meet your needs.

Taco Salad Recipe

Tanya Zuckerbrot — Thu, 10 Mar 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Tanya Zuckerbrot

Salads are supposed to be healthy options when watching your calories, right? Not with the added bacon bits, refried beans, cheese, fried tortilla chips and sour cream that taco salads pack! This popular Mexican salad can carry upwards of 800 calories per serving. All of the classic ingredients add a ton of fat that doesn't really need to be in this tasty salad.

In my recipe rehab, I will use plain black beans to add fiber without all the fat of traditional refried beans. Low-fat baked tortilla chips add crunch while reducing the calories even further. As for the dairy products, I will use a low-fat mozzarella cheese instead of cheddar cheese, and I will replace the sour cream with my favorite, plain Greek yogurt. This new version of taco salad will fit nicely into your healthy eating menu at only 380 calories per serving.

Ingredients
3/4 pound 95 percent lean ground beef
1 tablespoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/4 cup water
1 can (15-ounce) black beans, drained and rinsed
4 medium Roma tomatoes, chopped
1 small jalapeno pepper, minced
1 shallot, minced
2 tablespoons lemon juice
1/2 teaspoon salt
1 head green leaf lettuce
1/2 cup shredded part-skim mozzarella cheese
2 ounces baked tortilla chips (about 32 chips)
4 tablespoons fat-free Greek yogurt

Instructions
1. In a large skillet, brown the beef over medium heat, stirring occasionally until done. Add the chili powder, garlic powder and cayenne pepper. Add the water and stir to combine. Add the beans and continue to cook until warmed through.

2. In a small bowl, prepare the salsa by combining the tomatoes, peppers and shallots. Mix in the lemon juice and salt.

3. To assemble the salad, toss together the lettuce, cheese and tortilla chips. Top with meat mixture, salsa and Greek yogurt.

Serves: 4

Nutrition Content (per serving)
383 calories, 8 g fat, 4 g saturated fat, 44 g carbohydrates, 5 g sugars, 9 g fiber, 34 g protein, 548 mg sodium

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

More Recipe Rehab with Tanya Zuckerbrot
Boston Baked Beans
Crispy Baked Chicken
Shrimp Scampi Recipe

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Boston Baked Beans Recipe

Tanya Zuckerbrot — Thu, 03 Mar 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Tanya Zuckerbrot

High-fiber beans are an excellent way to meet your dietary fiber recommendations, but these traditional beans are loaded up with sugar and salt pork in order to create the classic "pork and beans" combo. In my rehab, I will cut out the pork and make a vegetarian version that is perfect for a Meatless Monday meal.

I'm going to stick with the old-fashioned sweetener blackstrap molasses, which adds more nutrients than any other sweeteners and really creates the classic robust flavor for this dish. But I will cut its traditional partner, brown sugar, in order to reduce the calorie content. Without the salt pork for flavor, I will add complex flavors with my secret ingredient, yellow mustard. I'm going to cook the beans in a slow cooker, which is a great time saver for those busy evenings as long as you can plan ahead and get it all started in the morning. Alternatively, you can use canned beans and bake it in the oven for 45 to 60 minutes.

This is one of those comfort foods that is all the more comforting knowing the fat content is minimal and the fiber content is nearly half of your daily recommendations!

Ingredients
1 pound dry navy beans (or 6 cups cooked)
1 large yellow onion, chopped
2 cloves garlic, minced
1/4 cup blackstrap molasses
2 tablespoons yellow mustard
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground ginger

Instructions
1. In a large pot, place beans and 6 cups water. Let soak overnight.

2. After about 8 hours of soaking, drain the beans and add just enough water to cover the beans. Add remaining ingredients and stir to combine.

3. Turn slow cooker on low setting. Cover and cook for 6-8 hours, adding additional water if necessary.

4. When beans are tender, adjust seasonings as necessary. Serve hot.

Serves: 10

Nutrition Content (per serving):
187 calories, 1 g fat, 0 g saturated fat, 37 g carbohydrates, 6 g sugars, 12 g fiber, 9 g protein, 254 mg sodium

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Easy Ways to Eat Healthier

Kristen Seymour — Wed, 02 Mar 2011 12:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements, Interviews

amazon.com

With so much information on nutrition and a new study coming out what feels like every other day, it's easy to get confused about what's fact, what's fiction and what's an opinion worthy of consideration. And that's exactly how Nutrition Diva came to be.

Monica Reinagel, the Nutrition Diva herself, is a popular podcast host and board-certified nutritionist (and also a trained opera singer) whose goal is to make grocery shopping and eating healthfully simple.

"Nutrition Diva's Secrets for a Healthy Diet," was released Tuesday and, despite its relatively small size, packs a ton of useful information. We chatted with Reinagel to learn a little more about how the book came to be and what she hopes readers get out of it.

That's Fit: Your book contains a bit of everything -- tips and tricks for shopping, snacking and cooking; information regarding nutritional and ethical aspects of certain foods; and more. How long did it take you to gather all of this information and put it together for the book?

Monica Reinagel: In a way, it took my entire career to gather this information and put together my thoughts on what I felt was important, so ever since I started writing about nutrition, which has been about 15 years now. But, in a more focused way, I started doing the Nutrition Diva podcast about two and a half years ago, and the direct seeds of this book were sown in that podcast. It's a weekly, short (about five-minute) chat that focuses on individual topics that people wonder about.

Crispy Baked Chicken

Tanya Zuckerbrot — Thu, 24 Feb 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Diet & Weight Loss, Nutrition & Supplements

Tanya Zuckerbrot

Fried chicken is a popular Southern comfort food, but the battered coating could add a little too much comfortable padding around your waistline. Traditionally, chicken legs --never skinless -- are battered and then fried in hot oil to create a crispy outer coating. This creates a dish that contains upwards of 400 calories and 22 grams of fat, not including any side dishes you may have with it.

But, it is possible to make this famous chicken dish with skinless chicken as you will see in my rehab. My lightened up version can't be called "fried chicken" because I'm actually going to remove the majority of the fat content and bake it. With a mixture of seasonings in my bread crumb coating, you won't miss the flavor of all that fried oil clinging to the outer layer of this baked chicken. At 220 calories per serving, this is a more reasonable main course for your family.

Ingredients
1 pound skinless chicken legs (drumsticks and thighs)

Marinade
1 cup non-fat buttermilk
1 garlic clove, crushed
1 tablespoon reduced-sodium soy sauce

Coating
3/4 cup whole wheat breadcrumbs
1/2 teaspoon black pepper
1/2 teaspoon thyme
1/2 teaspoon garlic powder
1/2 teaspoon onion powder

Shrimp Scampi Recipe

Tanya Zuckerbrot — Thu, 17 Feb 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Diet & Weight Loss, Nutrition & Supplements

Photolibrary

Most definitions of shrimp scampi describe the dish as large shrimp sauteed in butter and garlic. Sounds delish but definitely not very healthy since the amount of butter used is usually nearly one half cup per pound of shrimp! Despite its high cholesterol content, shrimp is a good source of omega-3 fatty acids and is a great lean protein source. No wonder it is one of the most popular seafood choices.

In my rehab, I will omit the butter altogether and saute the shrimp in a little bit of heart-healthy olive oil. To add flavor, I will season the dish with lemon juice and white wine. Adding dark green spinach allows me to slip in a little of this fantastic superfood, which is rich in vitamin A, K, folate and illness-fighting flavonoids. In order to round out the dish, I will spice it up with some fresh parsley and serve it with high-fiber, whole-wheat pasta. The trick is to make sure the pasta doesn't dominate the dish, so keep in mind the recommended 1/2-cup portion size.

Ingredients
4 ounces whole-wheat linguini
1 tablespoon olive oil
6 cloves minced garlic
6 green onions, sliced
1 pound large shrimp
10 ounces frozen spinach
1/4 cup dry white wine
2 tablespoons lemon juice
1 tablespoon lemon zest
2 tablespoons chopped fresh parsley

Berries May Protect Against Parkinson's Disease

Neha Prakash — Thu, 17 Feb 2011 11:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Tom Grill/Corbis

A handful of berries could save you from suffering from Parkinson's later, new research shows. The key? Berries are crammed with antioxidant chemicals called flavonoids, which are a brain and body booster.

These small but powerful fruits are said to increase dopamine levels, which affect brain processes, including the ability to experience pleasure and pain.

"This exciting new data is still preliminary," Dr. Daniel Kantor, medical director of Neurologique and president of the Florida Society of Neurology, told AOL Health.

The research was conducted on 80,336 women and 49,281 men who were monitored for 20 to 22 years. Over that period, a little more than 800 people in the study developed Parkinson's disease.

Men who ate more foods high in flavonoids, like berries, apples and oranges, were 40 percent less likely to develop the disease.

For women, eating general flavonoids in foods, like oranges and apples, had no effect on Parkinson's development. But the subclasses of flavonoids that are contained in berries had a major impact in decreasing the diagnosis.

However, the study is still developing, and many scientists are skeptical that fruits can fend off major diseases.

For now, Kantor recommends eating a good mixture of fruits and vegetables but warns not to go overboard on supplements since "too much of a good thing may lead to bigger problems."

Visit AOL Health to read more about flavonoids and using berries as preventative medicine.

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Eggs' Cholesterol Rates Slashed, USDA Reports

Neha Prakash — Tue, 15 Feb 2011 11:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Clinton Hussey/Corbis

We never thought we'd see the day come.

Start cracking those shells and grabbing a whisk, the United State Department of Agriculture's Agricultural Research Service has announced that eggs are lower in cholesterol and higher in vitamin D than previously believed.

The new findings may come as a shock for those who have stringently stuck to egg whites in order to avoid high cholesterol danger. But when the USDA-ARS tested standard large eggs from different sources for nutritional content, they found that the average egg contained 185 milligrams of cholesterol, which is significantly lower than previously recorded.

"This testing procedure was last completed with eggs in 2002, and while most nutrients remained similar to those values, cholesterol decreased by 14 percent and vitamin D increased by 64 percent from 2002 values," Dr. Jacob Exler, nutritionist with the Agricultural Research Service's Nutrient Data Laboratory, wrote in a press release.

But the question that everyone needs answered is how did this exiled food redeem itself?

Researchers believe the change was a result of farmers' improvements to hens' feed, which is now made up of mostly corn, soybean meal, vitamins and minerals.

Katz said that those who don't eat eggs could actually be missing out on the nutritional overload they can provide. With six grams of protein, a large egg can provide 12 percent of the recommended daily value. The vitamin D in eggs also aids in calcium absorption, which is essential for building and maintaining strong bones.

But don't get too carried away with those omelets and sunny-side up entrees. The 2010 Dietary Guidelines for Americans still recommends less than 300 milligrams of cholesterol a day.

Visit AOL Health to read more about what the USDA says about eating eggs.

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Healthy Chile Rellenos Recipe

Tanya Zuckerbrot — Thu, 10 Feb 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Getty Images

This rehab request is a traditional Mexican dish that uses large, mild chili peppers. Chile rellenos remind me of enchiladas, only they are wrapped in peppers rather than tortillas. Typically the peppers are stuffed with cheese then deep-fried and served with enchilada sauce. This method of preparation is a double dose of added calories on the inside and the outside with the cheese and crispy fried coating.

In my rehab, I will stuff the peppers with a little seafood instead of high-fat cheese. I am going to use a spicy crab mixture to maintain the level of protein and add some interesting flavors to the dish. Instead of deep-frying the peppers, I will roll them in panko bread crumbs and bake in the oven. This ensures a little crunch without all the greasy calories.

Ingredients
8 large poblano chile peppers

filling
1/2 pound lump crabmeat
3 green onions, thinly sliced
2 egg yolks
1 tablespoon prepared horseradish sauce
1/4 teaspoon ground red pepper (or to taste)
2 eggs whites
1 cup whole-wheat panko bread crumbs

Instructions
1. Carefully slice the peppers lengthwise just enough to remove the seeds. Leave the pepper intact and the outer stem in place.

More Recipe Rehab

2. Turn oven broiler on high and place peppers beneath the broiler on a cookie sheet. Blacken the outer layer of the peppers under the broiler until the skins turn dark. Remove from oven and place into a paper bag. Seal the bag and let steam for 2-3 minutes.

3. While the peppers are cooling, prepare the filling by mixing the crabmeat with onions, egg yolks, horseradish and red pepper in a small bowl.

4. Once the peppers have cooled, remove from bag and peel away the blackened skin. Fill peppers by distributing the crab filling evenly among the 8 peppers.

5. In a large bowl, beat the egg whites until stiff.

6. Dip each pepper in the egg white mixture and roll in panko bread crumbs.

7. Bake at 350 F for 10-15 minutes or until the outside starts to brown. Serve with enchilada sauce if desired.

Serves: 4

Nutrition Content (per serving)
235 calories, 4 g fat, 1 g saturated fat, 31 g carbohydrates, 9 g sugars, 7 g fiber, 19 g protein, 687 mg sodium

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Guilt-Free Banana Nut Cake Recipe

Tanya Zuckerbrot — Thu, 03 Feb 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Getty Images

This recipe is a family favorite from one of our readers. The original recipe was very much like a banana-flavored pound cake with a large amount of sugar and butter to create a hefty dessert. And it gets worse: Additional calories were added to the cake with the use of ground nuts as part of the base.

In my lightened-up version, I will create a high-fiber base by using whole-wheat flour and wheat germ mixed with just enough all-purpose flour. The nutty flavor of the wheat germ allows me to reduce the calories from the nuts because I will use only a small amount for the topping. Additionally, I will replace the butter, eggs and milk with mashed bananas, egg whites and fat-free buttermilk.

It is always a challenge to reduce the calories from sugar to a reasonable amount that still adds just enough sweetness. I usually prefer just to cut the original amount in half, but for those of you watching your carbohydrate intake or wanting to reduce calories even further, using sugar substitutes that are safe for baking such as Splenda or Truvia is a great alternative. Some artificial sweeteners, such as aspartame or saccharin, lose their taste when baked because their chemical structure is broken down, so be sure to check the label for products approved for use in baking.

More Recipe Rehab

Ingredients
1 cup all-purpose flour
1 cup whole-wheat flour
1/2 cup wheat germ
1 1/4 teaspoons baking soda
1 1/4 teaspoons baking powder
3 egg whites, slightly beaten
1 cup nonfat buttermilk
1 cup sugar or 1/2 cup sugar substitute (Splenda or Truvia)
1 teaspoon vanilla
1 cup mashed bananas (about 5)
1/4 cup chopped walnuts or pecans

Instructions
1. Preheat oven to 350 F. Spray Bundt or tube pan with nonstick cooking spray, add flour, and distribute evenly. Pour off loose flour.

2. In a large bowl, combine the flour, wheat germ, baking soda and baking powder. Mix until combined.

3. In a smaller bowl, beat together the egg whites, sugar (or sugar substitute), buttermilk and vanilla. Add the bananas and mix well.

4. Pour the wet mixture into the dry ingredients and mix well until combined. Pour into greased and floured pan, and sprinkle top with nuts.

5. Bake 45-60 minutes until toothpick entered in the center comes out clean.

6. Cool on a wire rack.

Servings: 12

Nutrition Content (per serving)
199 calories, 2 g fat, 0 g saturated fat, 40 g carbohydrate, 20 g sugar, 3 g fiber, 6 g protein, 212 mg sodium

Note: Using a sugar substitute such as Splenda or Truvia will reduce the calories to 138, the carbohydrates to 25 g and the sugars to 4 g.

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Healthy Super Bowl Dip Recipes

Tanya Zuckerbrot — Wed, 02 Feb 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

theresac, Flickr

One of the easiest and most versatile snacks you can prepare for your Super Bowl party is dip for chips, crackers or vegetables. However, many popular dip recipes are loaded with calories from sour cream, mayonnaise and other high-calorie ingredients. With these rehabbed versions of your favorite dips, you can stay within your healthy eating goals, even on the big day.

French Onion Dip
To make this dip healthier, I will use caramelized onions mixed with nonfat Greek yogurt seasoned with spices.

Ingredients
2 teaspoons olive oil
4 cups chopped onion
2 tablespoons balsamic vinegar
1 cup nonfat Greek yogurt
2 ounces low-fat spreadable cheese
1 tablespoon garlic powder

Instructions
1. Over medium heat in a large skillet, heat the olive oil. Add the onion and cook, stirring occasionally, until it starts to brown, about 6-10 minutes.

2. Add the balsamic vinegar and 1/2 cup water and scrape up the browned bits on the bottom. Continue to cook until the liquid is almost evaporated.

3. Remove from heat and set aside until cool.

4. In a large bowl, mix together yogurt, cheese and garlic powder. Add the cooled onions and mix until combined.

5. Chill until ready to serve.

Serves: 10

Nutrition Content (per serving)
58 calories, 1 g fat, 1 g saturated fat, 8 g carbohydrate, 4 g sugar, 1 g fiber, 3 g protein, 64 mg sodium

Muddy Buddies Recipe

Tanya Zuckerbrot — Thu, 27 Jan 2011 12:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

lookslikeamy, Flickr

Otherwise known as puppy chow (the human version), these irresistible treats are addictive. However, they are made with refined grains and quite a bit of sugar, which nearly puts them on the same level as a candy bar. This rehab request came from an anonymous reader, but I wholeheartedly agree that this recipe could use some improvements.

Traditionally, these treats are made with refined corn or rice grains from Chex or Crispix cereal. Unfortunately, the whole grain version is much higher in calories, so I will swap to use Life cereal, which is made with whole grain oat flour, in order to pump up the fiber.

I will cut out the butter from the recipe and substitute carob chips in order to reduce some of the sugar. As for the peanut butter, I will use the all-natural version that doesn't have any added hydrogenated oils or sugar -- check the ingredient list to make sure it contains simply peanuts and salt. To add a twist and keep that chocolaty flavor intact, I will replace half of the sugar coating with cocoa powder. Replacing the powdered sugar completely with Splenda or Truvia blended with cornstarch will reduce the calories slightly more.

Portion size is still the key with this snack, because the rehabbed version doesn't have a drastic effect on the calories, but I was able to increase the fiber and reduce the sugar to a more reasonable level for a snack.

Ingredients
9 cups Life cereal
1 cup carob chips
1/2 cup natural peanut butter
1 teaspoon vanilla
1/2 cup powdered sugar (or 3 tablespoons Splenda/Truvia blended with 1 tablespoon cornstarch)
1/2 cup unsweetened cocoa powder

More Recipe Rehab

Instructions
1. Place the cereal in a large bowl.

2. In the top of a double boiler, melt the carob chips and peanut butter over boiling water. Remove from heat and add vanilla. Pour mixture over the cereal and stir until coated.

3. Add the powdered sugar and cocoa powder to a large plastic food storage bag. Add cereal, close bag and shake to coat.

Serves: 18

Nutrition Content (per serving)
208 calories, 9 g fat, 2 g saturated fat, 26 g carbohydrates, 9 g sugars, 3 g fiber, 6 g protein, 163 mg sodium

Note: Using Splenda or Truvia reduces the calories to 198, carbohydrates to 24 g and sugars to 6 g

Editor's Note: To print only the recipe, view in "print preview" and then only print page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Healthy Cheesecake Recipe

Tanya Zuckerbrot — Thu, 20 Jan 2011 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

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This recipe request comes from Helena in Yardley, Penn. She loves to make cheesecake, but the decadent dessert is usually loaded with calories from its creamy filling and buttery crust, not to mention some of the toppings. Helena is trying to eat healthier because she and her husband are hoping to start a family soon and they would like to get off on the right foot. She admits to having a sweet tooth and would really like some help with this recipe.

Well, Helena, you have come to the right place! In my rehab, I will replace some of the cream cheese with silken tofu and use a lower-fat cream cheese in order to maintain the creamy, rich texture. I will use egg whites to replace half of the eggs, and I will reduce the amount of sugar, opting to flavor the cheesecake with vanilla and lemon zest instead. In order to create a healthier crust, I will add some high-fiber crushed cereal to get you that much closer to the American Dietetic Association's recommendations of 20 to 38 grams per day.

This healthier version should satisfy any sweet tooth and get you started on your healthy eating resolutions.

Ingredients
Crust
1 cup high-fiber cereal (such as Fiber One or All-Bran Bran Buds)
1/2 cup graham crackers
4 tablespoons Smart Balance Light Butter
2 tablespoons cold water

Filling
12 ounces silken firm tofu
1/2 cup sugar or 1/4 cup Splenda
8 ounces Neufchatel cream cheese
1 cup non-fat Greek yogurt
1 teaspoon vanilla extract
1 teaspoon lemon zest
2 egg whites
1 egg
2 tablespoons all-purpose flour

Instructions
1. With a food processor, pulse cereal through until mixture is crumbly. Add graham crackers and process just a little longer until the crackers are crushed.

2. Pour this mixture into a small bowl. Add the melted butter and cold water and mix thoroughly with a fork. Press into a single layer covering the bottom and sides of a 9-inch pie pan.

3. To prepare the filling, add tofu to a large bowl and blend with an electric mixer until smooth. Add sugar and cream cheese and continue to blend until smooth. Add remaining ingredients and mix thoroughly.

4. Pour the mixture into the prepared piecrust then put the pie pan in a roasting pan. Pour water into the roasting pan until it comes about 1/3 of the way up the sides of the pie pan.

5. Bake in a preheated oven at 325 F for 50-60 minutes until the cake has set but still jiggles. Turn off the oven and leave the cheesecake to cool for 20-30 minutes before removing to cool completely on a wire rack.

6. Chill in refrigerator until firm. Top with fresh berries to serve.

Serves: 8

Editor's Note: To print only the recipe, view in "print preview" and then only print page with directions.

Nutrition Content (per serving)
254 calories, 13 g fat, 6 g saturated fat, 28 g carbohydrates, 17 g sugars, 4 g fiber, 11 g protein, 202 mg sodium

Note: Using Splenda reduces the calories to 208, carbohydrates to 16 g and sugars to 5 g.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Can Eating Grapes Help You Slim Down?

That's Fit Editors — Fri, 14 Jan 2011 11:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Corbis

You already know that grapes are a juicy, portable and healthy snack. But did you know that the properties found in them could potentially fight obesity? It's true, said researchers at the University of Texas Health Science Center at San Antonio.

Senior author Feng Liu, professor of pharmacology and member of the Barshop Institute of Longevity and Aging Studies at the Health Science Center, said that resveratrol, a compound found in grapes and red wine, displays antioxidant and other positive properties. The team found that resveratrol stimulates the expression of adiponectin, a hormone derived from cells that manufacture and store fat. Apparently, adiponectin has a wide range of beneficial effects on obesity-related medical complications.

"Results from these studies should be of interest to those who are obese, diabetic and growing older," Liu said in a press release. "The findings should also provide important information on the development of novel therapeutic drugs for the treatment of these diseases."

The study was published in the Jan. 7 issue of the Journal of Biological Chemistry.

Both resveratrol and adiponectin have anti-obesity, anti-aging and anti-insulin-resisting proprieties. The researchers confirmed the finding in cells and animal models.

Lisa Cimperman, a registered dietitian at University Hospitals Case Medical Center, said the study is promising but more research must be done before grapes can be considered an anti-obesity food.

"We can't make a statement that eating grapes will prevent obesity," she told AOL Health. "We must take into account the entire diet of the patient. Surely substituting fruit for a candy bar is beneficial. But this study will have the greatest impact on the development of drugs. It looks at the effects of resveratrol on a cellular level."

For more on how grapes can prevent weight gain, visit AOL Health.

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Healthy French Onion Soup Recipe

Tanya Zuckerbrot — Thu, 06 Jan 2011 14:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

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A bowl of hot soup during the cold winter weather is just what the doctor ordered, especially when it features onions that are high in flavonoids and vitamin C, which are known to boost the immune system and fight off colds. Christine would like to make this soup for her father-in-law, who recently had heart surgery and needs to cut out a lot of fat from his diet. Traditional recipes for French onion soup call for slow-cooking onions in butter, simmering them in beef broth and topping with a cheese-covered baguette.

The main sources of fat in this dish are butter and cheese, which tend to be high in saturated fat. In my rehab, I will swap the butter for the more heart-healthy monounsaturated fat found in olive oil. Since there is not really a good substitution for the saturated fat in cheese that still tastes good, I will simply use a stronger flavored cheese in a smaller amount to maintain the taste but significantly reduce the fat content. Substituting a whole-grain baguette for the typical bread will increase the fiber content and further help toward a reduction in cholesterol levels.

Though there is still some fat in this recipe, I was able to cut the saturated fat content in half and still maintain the flavor. Best wishes, Christine, for your father-in-law's speedy recovery.

Snyder's EatSmart Naturals Garden Veggie Crisps Review

Keri Glassman — Wed, 05 Jan 2011 14:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements, Too Good to Be Food

Amazon.com

Potato chips and spinach in the same sentence? Can these two really tango? Snyder's EatSmart Naturals Veggie Garden Crisps appear to be the most nutritious chips to date, with a good dose of potato, tomato and spinach all mixed in one bag. Let's see how these colorful alternatives stand up to the traditional chip.

What's in Them?
Potato flour, potato starch, expeller-pressed sunflower oil, tomato, salt, potassium chloride, spinach powder, turmeric and beet powder.

We start with the first two ingredients: potato flour and potato starch. Potato flour is made from dried potato that is finely ground into a flour, which retains some of the fiber and protein of the original potato. The protein content is comparable to rice but lower than wheat flour. The potato starch is, you guessed it, starch, making it the major source of calories in this bag of crunch. A bonus to potato flour is that it is gluten free, which means it's safe territory for those with gluten concerns.

Not all oils are created equal, and expeller-pressed sunflower oil contains monounsaturated fats and omega-3 fatty acids, which are associated with healthy cholesterol and overall heart health. Expeller pressed is a term that describes the safe mechanical process that extracts the oil from sunflower seeds without the use of harsh chemicals. Two thumbs up here! However, these chips are fried, and when heated above 450 degrees, even these healthy oils become a foe to our hearts.

Fish Oil Does Little to Boost Weight Loss, Study Finds

That's Fit Editors — Fri, 31 Dec 2010 11:00:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

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Fish oil supplements may help combat heart disease, but won't affect weight loss in people who are already dieting and exercising, according to new research published in the American Journal of Clinical Nutrition.

While previous studies in animals have shown that in addition to metabolic and cardiovascular benefits, omega-3 fatty acids may also have added weight loss benefits, new research out of The Cooper Institute in Dallas suggests otherwise.

More on Fish Oil

Dr. Laura DeFina and colleagues conducted randomized clinical trails on 128 overweight and obese individuals. Some were given omega-3 supplements while others were given a placebo over a six-month period, Reuters reports. Both groups received dietary and exercise counseling and participated in weekly aerobics and strength-training workouts.

Participants -- 81 of which completed the 24-week trial -- in both groups lost about 5 percent of their body weight.

Learn more about how fish oil can impact your health on AOL Health.

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Healthy Cheese Strudel Recipe

Tanya Zuckerbrot — Thu, 30 Dec 2010 13:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Diet & Weight Loss, Nutrition & Supplements

avlxyz, flickr

The holiday season tends to bring traditional foods to the table. Strudel originated in Austria; however, many European locations have their own specialties. Traditionally, strudel is made from very thin dough that is wrapped around a filling. The thin layers of dough create a unique pastry, but it is difficult to make. Crescent rolls are a common substitute for home cooks looking for an easier, more convenient recipe. The downside is that these crescent rolls get half of their calories from fat, and many varieties still contain trans fats (look for hydrogenated oils in the ingredients list).

This request for a healthier cheese strudel came from one of our readers who would like to remain anonymous. She admitted to trying the low-fat version of crescent rolls and gave them a definite thumbs-down on flavor.

Not only is the wrapping high in fat, but the filling is also loaded with calories due to a very sweet cream cheese filling. I will reduce the calories in the filling by cutting the sugar content and adding in some fruit preserves to increase flavor. Instead of wrapping it in crescent rolls, I will use light and crispy phyllo dough. You can layer them together to make one large roll or prepare them as I have to make bite-size treats perfect for a New Year's Eve party.

Ingredients:
8 ounces Neufchatel cheese
1/4 cup sugar
1/4 cup jam (you pick the flavor!)
1 teaspoon vanilla
2 tablespoons canola oil

10 sheets (14-by-18 inches) phyllo dough, thawed if frozen

1. Blend together the Neufchatel cheese, sugar, jam, and vanilla in a medium bowl until light and fluffy.

2. Heat the canola oil so that it will spread thinner.

3. Unroll phyllo dough on a clean surface and cover with a damp towel to prevent drying out. Lay one sheet of phyllo dough on a cutting board. Slice in half lengthwise and then widthwise creating four equal rectangles. Using a pastry brush, brush one rectangle with oil and then place another on top. Repeat with the remaining 2 rectangles. You should now have two stacks of two layers. (For one large roll, layer all 10 sheets together brushing each layer with olive oil)

4. Place 1 tablespoon of filling at the edge of one of the short sides. Fold in sides and then roll up the strudel. Place on ungreased baking sheet seam side down.

5. Repeat with remaining filling and phyllo sheets. With the remaining oil, brush the tops of the strudel on the baking sheet and then place in oven.

6. Bake at 350 F for 30 to 40 minutes or until the outer layer turns a golden brown.

Makes: 20

Nutrition Content (per mini roll)
89 calories, 4 g fat, 1 g saturated fat, 12 g carbohydrates, 6 g sugars, 0 g fiber, 2 g protein, 100 mg sodium

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of "The F-Factor Diet" and founder of Skinny in the City and The Skinny on Dietitians, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

Permalink | Email this | Comments

Healthy Christmas Cookie Recipes

Tanya Zuckerbrot — Thu, 16 Dec 2010 14:00:00 EST

Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

bochalla, flickr

'Tis the season when it's hard to resist that plate of cookies that seems to be lurking around every corner. With names like butter cookies, rum balls and sugar cookies, they are bound to be rich, sweet and, of course, high in calories. Here are a few lighter versions of Christmas cookie recipes that will keep your calories in check and add some healthy nutrients to the otherwise lacking treats.

White Velvet Sugar Cookies
This is a request from Wendy in Spring, Texas. She would like to see a healthier version of one of her family's favorite cookie recipes. I'm going to pump up the nutrition with the addition of whole-wheat pastry flour to increase the fiber content. In order to reduce the calories, I will cut the sugar in half and replace some of the butter and cream cheese with Neufchatel cheese and canola oil.

Ingredients
8-ounce package Neufchatel cheese
4 tablespoons butter
4 tablespoons canola oil
1 cup sugar or 1/2 cup Splenda
2 teaspoons vanilla extract
1/4 teaspoon salt
4 egg whites or 1/2 cup egg beaters
2 cups whole-wheat pastry flour
2 cups white cake flour

Instructions
1. Preheat oven to 350 F.
2. In a large bowl, cream together the cheese, butter, oil and sugar. Add vanilla, salt and egg whites, and beat well.
3. In a small bowl, mix together the whole-wheat and white cake flour. Slowly add the flour mixture to the liquid mixture until dough is stiff.
4. Wrap in waxed paper and refrigerate at least two hours (or overnight if you have time).
5. Roll on floured surface and cut into desired shapes. Place on nonstick cookie sheet.
6. Bake for 8-12 minutes. Cool. Frost and decorate as desired.

Makes: 3 dozen cookies

Nutrition Content (per cookie)
115 calories, 4 g fat, 2 g saturated fat, 17 g carbohydrates, 6 g sugars, 1 g fiber, 3 g protein, 44 mg sodium

Note: Using Splenda instead of sugar reduces the calories to 95, carbohydrates to 11 g and sugars to 1 g.

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