That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2009 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/Simple Thanksgiving Swapshttp://www.thatsfit.com/2009/11/20/low-fat-thanksgiving-recipes/http://www.thatsfit.com/2009/11/20/low-fat-thanksgiving-recipes/http://www.thatsfit.com/2009/11/20/low-fat-thanksgiving-recipes/#commentsFiled under: ,

thanksgiving turkey

Photo: Corbis


The holidays are a time to get together with family and friends. However, the focus of our holidays usually revolves mainly around the food we are serving. And, with the average Thanksgiving meal (turkey, stuffing, candied yams, cranberry sauce and pumpkin pie) totaling more than 2,500 calories, it is no wonder why the average American will gain between 9-11 pounds from Thanksgiving to New Years. This year, I have some easy Thanksgiving swaps that will save you hundreds of calories.

1. Easy Pan Gravy:

This pan gravy removes the fat from the pan juices, saving you over 100 calories per 1/4 cup traditional gravy. Combine in a medium sauce pan over medium-high heat, 1 Tablespoon olive oil and 2 Tablespoons flour. Whisk constantly until the flour mixture turns golden brown, about two minutes. Next, add 1 cup of fat-free chicken stock and 1 cup pan juices (that have been skimmed of the fat). Continue stirring until gravy comes to a full boil and thickens.

2. Sweet Potato Souffle:

I save calories from the traditional sweet potato souffle by using egg beaters and a small tin of crushed pineapple for sweetness instead of sugar. I also top it with a high fiber cereal, such as Kellogg's All-Bran Buds mixed with 1 teaspoon cinnamon and a packet of Splenda for a crunchy topping.

3. Spruced Up Stuffing:

I give your regular stuffing recipe a boost by using Thomas' English Muffins Light Multigrain instead of bread. Each muffin has only 100 calories and provides you with 8g of fiber. I add egg beaters, low calorie butter spread and lots of vegetables for a crunch factor (water chestnuts, mushrooms, celery, shredded carrot).

4. Cranberry Sauce:

You are going to love this cranberry sauce, it is easy to prepare and so delicious! You save nearly 300 calories by using whole cranberries, Splenda and frozen berries. Once you try this recipe, you will never go back to canned cranberry sauce!

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]]>cranberriesgravyhealthystuffingsweet potatoesSweetPotatoestanya-zuckerbrotthanksgivingTanya ZuckerbrotFri, 20 Nov 2009 12:00:00 ESTPumpkin Piehttp://www.thatsfit.com/2009/11/19/low-fat-pumpkin-pie/http://www.thatsfit.com/2009/11/19/low-fat-pumpkin-pie/http://www.thatsfit.com/2009/11/19/low-fat-pumpkin-pie/#commentsFiled under: ,

Recipe may vary from photograph.
Photo: jupiterimages

After indulging during Thanksgiving dinner, a slice of pumpkin pie may seems out of the question if you're watching your waistline. Think again! Did you know that pumpkin pie can actually be good for you?

Pumpkins are rich in vitamins and minerals including fiber, folate, magnesium, potassium and vitamins C and E. Pumpkins also contain carotenoids, a phytochemical responsible for the orange-red color of certain fruits and vegetables. Carotenoids have been shown to lower the risk of developing cardiovascular disease by preventing oxidation of cholesterol in the arteries. The two carotenoids found in pumpkins are alpha and beta-carotene, which convert vitamin A in the body and are essential for normal growth, immunity and development.

Who knew pumpkin pie could really be so sweet? I have created a delicious version with half the calories of the classic. I use Fiber One cereal to make a crunchy crust instead of a pie dough. I also use a fat-free egg substitute to give the filling a creamy texture and a slice with 200 fewer calories than a traditional recipe.

Try this delicious pumpkin pie!

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]]>diabetesfiber one cerealFiberOneCerealhealthpumkinrecipestanya-zuckerbrotthanksgivingTanya ZuckerbrotThu, 19 Nov 2009 13:00:00 ESTChocolate-Pistachio Biscottihttp://www.thatsfit.com/2009/11/12/chocolate-pistachio-biscotti/http://www.thatsfit.com/2009/11/12/chocolate-pistachio-biscotti/http://www.thatsfit.com/2009/11/12/chocolate-pistachio-biscotti/#commentsFiled under: ,

chocolate biscotti

Recipe may vary from photograph.
Photo: Dennis Gottlieb, Getty Images


On a cold winter night nothing is more enticing than the thought of curling up on the couch with a piping cup of hot chocolate and crunchy biscotti. But the reality is, this seemingly inoffensive treat can sabotage a full days worth of healthy eating. Would you believe that this one ounce serving of biscotti contains 250 calories! Besides, who eats just one? Continued over the course of a year, this could result in an extra 20 pounds of weight gain.

Besides the frustration of not fitting into your jeans, there are also serious health risks associated with weight gain such as coronary heart disease, Type 2 diabetes, and hypertension. Studies have shown that weight gain of as little as two pounds a year can increase your chances of those health risks by 5 percent.

Now the news isn't all bad, and anyone who has ever been on a diet knows that cutting out occasional treats entirely leads to a diet disaster.

Pair my Chocolate-Pistachio Biscotti recipe with a sugar-free or diet hot cocoa for a treat that is sure to satisfy your sweet tooth without jeopardizing your waistline.

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]]>biscotticardiovasculardiseasechocolatecinnamondiabetespistachiostanya-zuckerbrotTanya ZuckerbrotThu, 12 Nov 2009 13:00:00 ESTLow-Fat Cornbreadhttp://www.thatsfit.com/2009/11/05/low-fat-cornbread/http://www.thatsfit.com/2009/11/05/low-fat-cornbread/http://www.thatsfit.com/2009/11/05/low-fat-cornbread/#commentsFiled under: ,

cornbread

Recipe may vary from photograph.
Photo: Photodisc


We all love cornbread, but even a small piece can contain up to 300 calories -- and that's without the butter! A reader who remains anonymous is searching for a healthy cornbread recipe so that she can enjoy it along with her family and friends, rather than pretending not to care for it because of it's high calorie content.

Traditional cornbread is usually full of butter and sugar. I am replacing sugar with a dash of Sun Crystals, which contain half the calories of regular sugar. I am switching out the butter for fat-free Greek yogurt. Greek yogurt is high in calcium and protein and low in lactose, making this suitable for people who are lactose intolerant. I am also adding a cup of canned corn to provide fiber and texture to the dish, by doing this I am also cutting the fat per serving since corn is naturally low in fat. Corn also contains B vitamins, which have been shown to help improve memory and aid in reducing the risk for colon cancer and heart attack. Corn also contains zeaxanthin and lutein, which aid in eye and heart health.

Try this delicious cornbread recipe!

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]]>b vitaminsBVitaminscorncornbreadgreek yogurtGreekYogurtluteinmemoryrecipe-rehabtanya-zuckerbrotzeaxanthinTanya ZuckerbrotThu, 05 Nov 2009 13:00:00 ESTCheesecake Parfait with Blackberry Saucehttp://www.thatsfit.com/2009/10/29/cheesecake-parfait-with-blackberry-sauce/http://www.thatsfit.com/2009/10/29/cheesecake-parfait-with-blackberry-sauce/http://www.thatsfit.com/2009/10/29/cheesecake-parfait-with-blackberry-sauce/#commentsFiled under: ,


parfait

Recipe may vary from photograph
Photo: Getty Images

Who doesn't love dessert? From brownies to cookies and cakes, I could eat them all. I especially love cheesecake, but at more than 500 calories per slice and 36 grams of fat, it's an infrequent indulgence for me. Since I feel that you should enjoy dessert without the guilt, I created a low-fat, low-calorie version of this treat. I call it my Cheesecake Parfait with Blackberry Sauce.

I switched out the full-fat cream cheese for the fat-free version and traded the white sugar for a zero-calorie sweetener -- this reduced the fat and sugar content tremendously. For a kick of fiber, I included raspberries and blackberries, which also contain high levels of vitamin C and potassium. By swapping traditional cheesecake for my low-fat version, you are not only eating a fraction of the calories and fat, you are also getting a full serving of fruit from the berries. Sneaking a serving of fruit into your meal may not seem like a big deal, but most adults and children do not meet their daily recommendation of fruit and vegetables.

Want a better way to help meet your requirements? Try my delicious dish and satisfy your cheesecake craving!

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]]>daily requirementsDailyRequirementsfruits and vegetablesFruitsAndVegetablespotassiumraspberriesrecipe rehabrecipe-rehabRecipeRehabtanya-zuckerbrotthats fitThatsFitvitamin cVitaminCTanya ZuckerbrotThu, 29 Oct 2009 13:00:00 ESTGuilt-Free Fettuccine Alfredohttp://www.thatsfit.com/2009/10/22/low-fat-fettuccine-alfredo/http://www.thatsfit.com/2009/10/22/low-fat-fettuccine-alfredo/http://www.thatsfit.com/2009/10/22/low-fat-fettuccine-alfredo/#commentsFiled under: ,

fettuccine alfredo

Recipe may vary from photograph. Photo: Getty Images


When I go to an Italian restaurant, I often pass on most people's favorite pasta dishes and opt for a piece of fish or grilled chicken and veggies. I know that Fettuccine Alfredo can be up to 800 calories! Although it is delicious, the calories, saturated fat and carbs are through the roof. In addition, there is barely any fiber in the dish. Rather than give into temptation, I make my own low-fat, low-carb Fettuccine Alfredo that is sure to satisfy even the biggest pasta lover.

I replace the pasta with Shirataki noodles, which have only 20 calories per serving (pasta is 120)! Instead of cream, butter and full-fat cheese, I use laughing cow light spreadable cheese, low-fat ricotta and Parmesan to add extra flavor and protein. In order to add fiber to the dish, I throw in some spinach, onion and mushrooms. Spinach is high in calcium, which helps prevent osteoporosis.

Try my delicious, guilt-free Fettuccine Alfredo that is low in calories and fat, but full of flavor.

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]]>calciumfettuccine alfredoFettuccineAlfredoitalian foodItalianFoodpastaspinachtanya-zuckerbrotthats fitthatsfitTanya ZuckerbrotThu, 22 Oct 2009 11:00:00 ESTDiet-Friendly Tandoori Chickenhttp://www.thatsfit.com/2009/10/15/diet-friendly-tandoori-chicken/http://www.thatsfit.com/2009/10/15/diet-friendly-tandoori-chicken/http://www.thatsfit.com/2009/10/15/diet-friendly-tandoori-chicken/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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 an e-mail at reciperehab [AT] thatsfit [DOT] com.
tandoori chicken

Recipe may vary from photograph
Photo: FotoosVanRobin, Flickr

Sandy from Brooklyn, N.Y. asked for a recipe rehab of her favorite dish -- Chicken Tikka Masala. Sandy has been watching her weight for the past year and has dropped 20 pounds! The cuisine she misses most since she began dieting is Indian food. She loves Indian food because it is filled with flavor and spices. She also knows, however, that with the delicious flavor comes fattening cheese and heavy cream, making this meal a diet disaster. Sandy wants a dish that will satisfy her craving without packing on the pounds. My Tandoori Chicken is loaded with the same flavorful spices as the Chicken Tikka Masala, but I cut out the fat. My lean, protein-filled rehab of the dish will be sure to satisfy even the most devoted Indian food-lover like Sandy.

I have tweaked the recipe by swapping the full-fat yogurt, butter and heavy cream with fat-free Greek yogurt. The rehabbed dish contains most of the same flavors from the Chicken Tikka Masala, such as garlic, cumin, cayenne pepper, turmeric and ginger. Sandy will be able to reap the benefits without the fat weighing her plate down. Cayenne pepper and ginger give a spicy kick to this dish, while aiding the body with digestion. Ginger is also famous for its ability to cure nausea. A known benefit of cayenne is that it promotes blood circulation and clears up stuffy sinuses. Good news for Sandy -- there is evidence that cayenne pepper is also responsible for reducing fat and calorie intake! Try my healthy and tasty Tandoori chicken that skimps on fat, not flavor.

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]]>Tandoori Chickentanya-zuckerbrotTanya ZuckerbrotThu, 15 Oct 2009 13:00:00 ESTTurkey Chilihttp://www.thatsfit.com/2009/10/08/turkey-chili/http://www.thatsfit.com/2009/10/08/turkey-chili/http://www.thatsfit.com/2009/10/08/turkey-chili/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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 an e-mail at reciperehab [AT] thatsfit [DOT] com.

turkey chili

Recipe may vary from photograph.
Photo: Corbis

When it's cold outside, there's nothing that warms my belly more than a big delicious bowl of chili. Unfortunately, the dish can be loaded with saturated fat from the beef, cheese and sour cream. If you are not careful, a classic bowl of beef chili with its toppings can cost you up to 600 calories! My turkey chili will be sure to satisfy without packing on the pounds.

Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.

Top this dish with low-fat, grated cheddar cheese, diced onion and low-fat sour cream for extra flavor and protein without the fat.

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]]>recipe rehabRecipeRehabtanya-zuckerbrotturkey chiliTurkeyChiliTanya ZuckerbrotThu, 08 Oct 2009 13:00:00 ESTSweet and Sour Chickenhttp://www.thatsfit.com/2009/10/01/sweet-and-sour-chicken/http://www.thatsfit.com/2009/10/01/sweet-and-sour-chicken/http://www.thatsfit.com/2009/10/01/sweet-and-sour-chicken/#commentsFiled under:

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

sweet and sour chicken
Recipe may vary from photograph.
Photo: Alamy
As the weather turns cooler and life gets more hectic with the kids back at school, it is easy and relatively economical to order Chinese takeout for the family. But, take a look at a menu, and you are overwhelmed with options, most of which are bursting with sodium and saturated fat. Even an option which sounds healthy is typically battered with brown sauce -- which can add 500 calories and 4,000 milligrams of sodium to the dish! Many Chinese restaurants will offer "diet-friendly" choices consisting of steamed vegetables with a protein and the sauce on the side. Read: No flavor.

My sweet and sour chicken recipe will give you the Chinese flavor you love without the excess fat and calories. A typical portion can cost you up to 600 calories, 15 grams of fat and 350 milligrams of sodium and is devoid of nutritional value, except for protein from the chicken. By adding broccoli and red pepper to the dish, I am able to boost the vitamin/nutrient content, including vitamin C. Vitamin C is a powerful antioxidant that can fight off free radicals and even help your immune system during the winter months. Although the evidence suggests it cannot prevent a cold, having 500-1,000 milligrams a day of vitamin C can help reduce the severity of cold symptoms. Serve this dish with brown rice, instead of white, to add more fiber, and you've got a delicious meal the whole family can enjoy.

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]]>chinese foodChineseFoodrecipe rehabRecipeRehabsweet and sour chickenSweetAndSourChickentanya-zuckerbrotTanya ZuckerbrotThu, 01 Oct 2009 13:00:00 ESTBlueberry Bran Muffinshttp://www.thatsfit.com/2009/09/24/blueberry-bran-muffins/http://www.thatsfit.com/2009/09/24/blueberry-bran-muffins/http://www.thatsfit.com/2009/09/24/blueberry-bran-muffins/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

blueberry muffin
Recipe may vary from photograph.
Photo: nimetimesthree, Flickr
Every couple of years, there is a new culprit to blame for the obesity epidemic in America. Red meat, carbohydrates, saturated fat and high fructose corn syrup have all been charged with the crime at one point or another. But the bottom line and true reason is that the portion sizes deemed by the American Dietetic Association are a thing of the past. We are a country of abundance, with a surplus of food, and now, exponentially-larger portions sizes are the standard. Without them, we don't feel like we've gotten our money's worth of food. Quiz yourself at the National Heart Lung and Blood Institute to see if your portion sizes are preventing you from making your goal weight.

One area where this holds especially true is with baked goods. Many Americans still think that a muffin is a healthy breakfast option. The reality is that a blueberry muffin at Dunkin Donuts has 510 calories, 16 grams of fat, no fiber, and is actually four servings compared to the standard. A muffin should not be the size of a softball; it should be 2 1/4-inch in diameter, the size found in that tin at home that makes one dozen muffins.

My muffin recipe sticks to that standard and tastes delicious, much better than anything commercially prepared. So skip the drive-through on your way to work. Get your satisfaction from a homemade baked good, which is filling because of my swap for whole-wheat flour and addition of bran cereal. You can make these healthy, low-fat muffins in bulk and freeze them so you'll always be prepared during your morning rush.

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]]>blueberry muffinsBlueberryMuffinsportion controlPortionControlrecipe rehabRecipeRehabtanya-zuckerbrotTanya ZuckerbrotThu, 24 Sep 2009 13:00:00 ESTChicken Parmigianahttp://www.thatsfit.com/2009/09/17/chicken-parmigiana/http://www.thatsfit.com/2009/09/17/chicken-parmigiana/http://www.thatsfit.com/2009/09/17/chicken-parmigiana/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

Chicken Parmigiana
Recipe may vary from photograph.
Photo: Carl Tremblay, Getty Images
Who doesn't love an Italian Parmigiana dish? From eggplant to chicken, I can eat it all, but unfortunately, the recipe for whichever base you chose calls for breading, frying and lots of cheese. Ruth from Edenton, N.C. wants to know how to make for her husband and herself a healthy and hearty dish that tastes good and is easy to prepare.

To make over this dish, I first check that my protein is a lean cut, whether it be poultry or veal. Often times, restaurants will use fattier cuts for flavor, but in actuality, leaner cuts of meat tend to be cheaper at the supermarket. Second, do not underestimate the power of marinara sauce. It is an excellent source of lycopene, which is an antioxidant that gives the tomato its reddish color. When the tomato is processed, it releases more of this nutrient to be readily available for your body to use. Lycopene is well studied, and it may be beneficial to reduce the risk of certain cancers. A diet rich in lycopene (about 30 mg/day) also may help protect the skin from sun damage as presented at the British Society for Investigative Dermatology last year. I often cook with this potential "beauty food," but I opt for a lower-sodium version if I don't have time to make my own.

Finally, for the breading, I use my secret ingredient, which is an über-helpful new product: GG Bran Sprinkles (found online or in health food stores). They look like breadcrumbs but are made from bran, which is low in calories and high in fiber. A 3-tablespoon serving contains 5 grams of dietary fiber (20 percent of recommended daily need) and has just 12 calories. Regular breadcrumbs usually have 80 calories and 0 grams of fiber. By mixing this fiber with some seasoning and Parmesan cheese, I have a low-calorie, crunchy and flavorful coating that no one can resist.

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]]>chicken parmesanChickenParmesanrecipe rehabRecipeRehabtanya-zuckerbrotTanya ZuckerbrotThu, 17 Sep 2009 13:00:00 ESTSpaghetti with Clam Saucehttp://www.thatsfit.com/2009/09/10/spaghetti-with-clam-sauce/http://www.thatsfit.com/2009/09/10/spaghetti-with-clam-sauce/http://www.thatsfit.com/2009/09/10/spaghetti-with-clam-sauce/#commentsFiled under: , ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!
spaghetti
Recipe may vary from photograph.
Photo: paPisc, Flickr
Jewel from Chandler, Ariz. asked for a healthier alternative for a classic family spaghetti recipe. Jewel has fond memories of this dish because her big brother would prepare it for her when she was growing up, and although her brother has passed on, she will always remember those dinners. Unfortunately, the recipe calls for sausage and ground beef, and it's chock-full of saturated fat and refined carbohydrate from the pasta. Jewel has already changed her lifestyle by becoming vegetarian to lose weight, and she only has 9 pounds to go until she reaches her goal weight. It's hard for her to choose healthy meats over fried chicken, so she's cut meat out altogether. However, by choosing lean cuts of red meat, poultry and fish, you can also drop the pounds! And since Jewel still will eat fish (pesce-vegetarian), I think she'll love my recipe for spaghetti with clam sauce.

In the past decade or so, one of the most prominent nutrition recommendations has been to increase your intake of omega-3 fatty acids, which are found in fatty fish, flaxseed, canola oil, walnuts and some green leafy vegetables. Why? Omega-3 fatty acids have been shown to reduce the incidence of cardiovascular disease by lowering cholesterol and triglycerides. In addition, studies have shown some anti-inflammatory and metabolism-boosting effects, along with improvements in mood, with higher omega-3 fatty acid intake. So, instead of the fatty sausage and ground beef, I swapped clams, which are a decent source of omega-3s and are very low in calories.

As for the pasta base, I ditched the plain old white pasta and use Ronzoni's Smart Taste pasta, which is made from white flour but has added fiber and calcium. It contains the same amount of fiber as whole wheat pasta (about 6 grams for 2 ounces) and about as much calcium as a glass of milk! With the sauce and spices, when all is said and done, your family will not even realize they are eating a healthier, nutrient-dense dish. So enjoy and good luck with your last few pounds, Jewel!

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]]>omega 3Omega3recipe rehabRecipeRehabspaghetti clam sauceSpaghettiClamSaucetanya-zuckerbrotTanya ZuckerbrotThu, 10 Sep 2009 13:00:00 ESTCreamy Fruit Saladhttp://www.thatsfit.com/2009/09/03/creamy-fruit-salad/http://www.thatsfit.com/2009/09/03/creamy-fruit-salad/http://www.thatsfit.com/2009/09/03/creamy-fruit-salad/#commentsFiled under: , ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!


fruit salad
Recipe may vary from photograph.
Photo: jupiterimages
Whether you're hosting or attending a Labor Day barbeque, fruit salad is an easy post-BBQ dessert to prepare. Usually, it's also healthy, unless you add to the recipe a lot of sugar, and in this case, cream cheese and sour cream. Janet asked for a rehab of her traditional creamy grape salad, which clocked in at 230 calories and 17 grams of fat (7 grams saturated fat), for only a one-half cup serving!

Recently grapes have been getting a lot of press because of resveratrol, a naturally occurring antioxidant in the grape's skin. Scientists out of Scotland found that resveratrol has anti-inflammatory effects and also may reduce blood clots, which can cause heart attacks and strokes. However, grapes do not contain much fiber and, therefore, may not fill you up as much as berries and other fruits. I swapped out some of the grapes for strawberries and blueberries, not only for fiber, but so we get a variety of vitamins and minerals.

As for the fat content, I used one of my favorite tricks from Simple Recipe Swaps. Instead of sour cream, I substituted Chobani Greek yogurt, which also adds more lean protein to a dish that was previously devoid of any. In addition, I used fat-free cream cheese to cut out most of the saturated fat, which also clogs our arteries. I kept chopped pecans for a crunch, and because they are a good source of monounsaturated (heart-healthy) fat, magnesium and B vitamins.

Prepare or bring this creamy fruit salad to your Labor Day BBQ and everyone will be asking for the recipe. Happy Holiday!

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]]>fruit saladFruitSaladrecipe rehabRecipeRehabresveratroltanya-zuckerbrotTanya ZuckerbrotThu, 03 Sep 2009 13:00:00 ESTCarrot Cake Cookie Sandwicheshttp://www.thatsfit.com/2009/08/27/carrot-cake-cookie-sandwiches/http://www.thatsfit.com/2009/08/27/carrot-cake-cookie-sandwiches/http://www.thatsfit.com/2009/08/27/carrot-cake-cookie-sandwiches/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

cake batter
Recipe may vary from photograph
Photo: Getty Images
Carla from Ontario, Canada will not compromise on baked goods by buying boxed versions! She requested a recipe makeover for carrot cake sandwiches, which she calls her "triumph cookies," as they were a comfort food for her family through some difficult times, including her mom's battle and ultimate victory over cancer. This rehab reduces loads of saturated fat, while keeping fiber in the form of oats and raisins to keep the entire family healthy!

By swapping sugar for Splenda, I was able to cut out 100 calories and 25 g of sugar per cookie, without compromising taste. Splenda and their blends work well for baking, since they don't degrade when exposed to heat. Before approval, the FDA reviewed more than 100 safety studies, including studies to assess cancer risk. The results of these studies showed no evidence that Splenda, made from altered sugar molecules, causes cancer or poses any other threat to human health.

I basically eliminated the amount of saturated fat by using canola oil instead of butter and swapping low-fat cream cheese for the filling. The fiber from the original recipe was decent, but I bumped it up even further by switching the flour to whole wheat. Now Carla's carrot cake sandwich cookies are truly "triumphant" as a healthy treat.

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]]>carrot cakeCarrotCakerecipe rehabRecipeRehabsplendatanya-zuckerbrotTanya ZuckerbrotThu, 27 Aug 2009 13:00:00 ESTSimple Recipe Swapshttp://www.thatsfit.com/2009/08/25/simple-recipe-swaps/http://www.thatsfit.com/2009/08/25/simple-recipe-swaps/http://www.thatsfit.com/2009/08/25/simple-recipe-swaps/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

spinach
Forget the iceberg, swap spinach instead
Photo: sxc.hu
The most simple swaps can cut hundreds of calories and excess fat from your recipes. Take some tips from me, and next time you're in the supermarket preparing for the week, consider purchasing these healthy options. Your body will thank you!

1) Skip the sour cream, SWAP Greek Yogurt

Onion dip made with sour cream (1/2 cup) = 227 calories, 20g fat
vs.
Onion dip made with Greek yogurt (1/2 cup) = 75 calories, 0g fat

Greek Yogurt, like Fage, Chobani or Oikos, contains about half the calories and fat and three times the protein than sour cream, making it a much healthier choice. Use Greek yogurt as a creamy base for onion dip or whip into a potato salad for that same bold and creamy flavor without the added calories and fat.

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]]>recipe-rehabrecipe-swapstanya-zuckerbrotTanya ZuckerbrotTue, 25 Aug 2009 09:00:00 ESTSouthwest Chicken Saladhttp://www.thatsfit.com/2009/08/20/southwest-chicken-salad/http://www.thatsfit.com/2009/08/20/southwest-chicken-salad/http://www.thatsfit.com/2009/08/20/southwest-chicken-salad/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

southwest chicken salad
Recipe may vary from photograph
Photo: Jupiterimages
Salads can be very misleading. That's Fit reader Dianne must understand this because she wrote in asking for a recipe rehab of McDonald's Southwest Chicken Salad. This salad comes with an option of either grilled or crispy chicken. Even topped with the healthier grilled chicken, this menu item contains more calories and fat than a cheeseburger! Sure, lettuce, peppers, tomatoes and black beans seem harmless, but add cheddar cheese, tortilla strips and dressing to the mix and the seemingly-innocent salad is chock full of sodium and has the equivalent carbohydrates of three slices of white bread. I bet you didn't expect that from a salad!

According to a recent report by the Centers for Disease Control, about 70 percent of adults should be limiting their sodium intake to no more than 1,500 mg/day. This is because a high salt intake can increase blood pressure, which is a major risk factor for cardiovascular disease. By using Mrs. Dash seasoning in both the chicken and the dressing, I cut more than 800 mg sodium from the original recipe. Also, by replacing the crispy tortilla strips with sliced Almond Accents, I cut calories, and added heart-healthy monounsaturated fat and fiber while still maintaining the same crunch. Enjoy!

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]]>low sodium-dietrecipe-rehabsouthwest-chicken saladtanya-zuckerbrotTanya ZuckerbrotThu, 20 Aug 2009 13:00:00 ESTBaja Fish Tacoshttp://www.thatsfit.com/2009/08/13/baja-fish-tacos/http://www.thatsfit.com/2009/08/13/baja-fish-tacos/http://www.thatsfit.com/2009/08/13/baja-fish-tacos/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

fish tacos
Recipe may vary from photograph
Photo: Getty Images
Karen from Kerrville, Texas asked for a recipe rehab of Long John's Silver's newest menu item, the Baja Fish Taco. Working as a nurse and with a family history of cardiac disease, she appreciates the importance of a healthy meal. This fast food fish taco clearly doesn't fit the bill. From the fried batter on the fish and in the 'Crumblies' to the soft tortilla wrap and the mayo-based Baja Sauce, this meal is full of empty calories and fat. In just one Baja Fish Taco, you're getting 350 calories, 22 grams of fat, about a third of the amount of sodium you should be eating in a day and a measly 9 grams of protein (about the equivalent of one ounce). With this taco, you're definitely not getting any bang for your buck!

I've lightened up this recipe by baking the fish instead of frying it (goodbye trans fat!) and reduced the amount of saturated fat by using a light mayo and Greek yogurt combination for the sauce. The Greek yogurt also adds an extra kick of protein to satiate you longer. Speaking of staying full and boosting your metabolism, I've coated the fish with a seasoned blend of GG Bran Sprinkles and swapped the corn tortilla with a whole wheat version from La Tortilla factory (low-fat, low-carb variety). These changes add 11 grams of fiber to the taco, which is a huge improvement over the lonely 1 gram in the Long John's Silver recipe.

What I didn't exclude was that spicy kick, which I've added to the sauce in the form of cayenne pepper. This bold flavor not only restricts the amount you're likely to eat but research, including a recent study published in the American Journal of Clinical Nutrition, showed that spices such as cayenne are effective in speeding up your metabolic rate, allowing you to burn more calories without even trying.

When all is said and done, I've transformed a snack chock-full of empty calories into a nutritious, heart-healthy dish for the whole family to enjoy!

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]]>fish-tacoslong-john-silversrecipe-rehabtanya-zuckerbrotTanya ZuckerbrotThu, 13 Aug 2009 13:00:00 ESTMacaroni and Cheesehttp://www.thatsfit.com/2009/08/06/macaroni-and-cheese/http://www.thatsfit.com/2009/08/06/macaroni-and-cheese/http://www.thatsfit.com/2009/08/06/macaroni-and-cheese/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya belives you should never sacrifice taste even when you're eating healthy foods. Have a recipe in need of rehab? Click here: http://www.thatsfit.com/recipe-rehab

macaroni and cheese
Recipe may vary from photograph
Photo: jupiterimages
Growing up, one of my favorite comfort foods was none other than macaroni and cheese. However, it usually comes with the burden of 20 grams of fat per serving. I eliminated the guilt, but not the flavor, by using low-fat milk, reduced fat cheese and a fiber-rich pasta, cutting the fat to four times less than your usual bowl. Once you try this healthier alternative, you'll never go back -- and neither will your kids!

Ingredients:

1 cup low-fat milk

1 cup low-fat cottage cheese

1 1/2 cups shredded reduced-fat cheddar cheese

1/4 tsp salt

1/8 tsp pepper

1 pound Barilla Plus multigrain elbow pasta

3 Tbs breadcrumbs

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]]>macaroni and cheeseMacaroniAndCheesemacoroninoodlesrecipe-rehabtanya-zuckerbrotTanya ZuckerbrotThu, 06 Aug 2009 13:00:00 ESTPineapple Cream Cheese Piehttp://www.thatsfit.com/2009/07/30/pineapple-cream-cheese-pie/http://www.thatsfit.com/2009/07/30/pineapple-cream-cheese-pie/http://www.thatsfit.com/2009/07/30/pineapple-cream-cheese-pie/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.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? Click here to submit!

pineapple cream cheese pie
Recipe may vary from photograph
Photo: jupiterimages
This recipe comes from Sara in Milwaukee, Wisc. She says that Pineapple Cream Cheese Pie is one of her family's favorites and her go-to pie recipe for all occasions. However, with the original recipe calling for a block of cream cheese and a tub of whipped cream, one slice clocks in at 284 calories and 11 grams of artery-clogging fat, making this recipe a perfect candidate for an all-natural "recipe rehab."

Replacing half the cream cheese with fat-free cream cheese and fat-free cottage cheese saves you 142 calories and 11 grams of fat. According to the American Dietetic Association, the average American should be consuming between 25-30 grams of fiber. That being said, rather than using a graham cracker crust, I have created a simple crust out of a high-fiber ceral, which leaves you with 4 grams of fiber, giving you a nutritional boost from a dessert! Pineapple contains essential vitamins and nutrients like vitamins A and C and potassium. Eating potassium-rich foods will help combat bloating, which is great for beach season. I hope this lightened-up version becomes a new staple in your home.

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]]>all-naturalcottage-cheesecream cheesecream-pieCreamCheesepineapple expressPineappleExpressrecipe-rehabtanya-zuckerbrotTanya ZuckerbrotThu, 30 Jul 2009 13:00:00 ESTGreek Saladhttp://www.thatsfit.com/2009/07/23/greek-salad/http://www.thatsfit.com/2009/07/23/greek-salad/http://www.thatsfit.com/2009/07/23/greek-salad/#commentsFiled under: ,

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosohpy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods.

greek salad
Recipe may vary from photograph
Photo: Getty Images
My favorite lunch at a diner is a Greek Salad. But did you know that a Greek Salad can pack as much as 600 calories and 50 grams of fat due to all the feta cheese, stuffed grape leaves and olive oil? Most people think they're doing their bodies right by ordering salads, but this one can be a disaster if you're not careful. That's why I love making this low-cal verision at home.

Although feta cheese is a source of protein, you should be aware that just one-half a cup contains a whopping 300 calories and 23 grams of fat. By reducing the amount of feta cheese and lightening up the vinaigrette, I shaved off close to 400 calories and 30 grams of fat, making this a figure-friendly delight!

For a delicious and satisfying meal, I often top mine with grilled chicken or tuna for an added boost of protein -- these will fill you up without filling you out.

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]]>dinergreek-foodgreek-saladrecipe-rehabsaladtanya-zuckerbrotvinaigretteTanya ZuckerbrotThu, 23 Jul 2009 13:00:00 EST