Lose While You Booze

Eight hundred calories—that's what you'll be sucking down with your favorite restaurant's frozen margarita. Booze can be a real diet killer, but that doesn't mean you have to skip happy hour to stick to your calorie-counting guns. Being a little more selective when choosing your poison will help you to "Lose While You Booze." Skip anything fruity and ask for diet sodas as mixers in your cocktail. Or for all the sippin' (and only half the calories), why not try a white wine spritzer?

Get your Z's to Drop the LB's

Obviously you're not going to sleep yourself skinny, but did you know that spending quality time between the sheets can contribute to healthy weight? Keeping your body in a steady rhythm—by getting not too much or too little sleep— not only helps you focus on your healthy eating goals, it manages important functions like body temperature and hormones, which ultimately affect your figure. Getting your perk from a good night's sleep (aim for 8 hours) also means you won't be dependent on those mid-afternoon caloric pick-me-ups.

Fresh Fruit with Lemon Mint Sauce

Ingredients:
3 large oranges, peeled and sectioned
2 large red grapefruits, peeled and sectioned
2 cups seedless red grapes, halved
2 tablespoons chopped fresh mint
1 (6-ounce) container low-fat vanilla yogurt
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 teaspoon honey
Garnish: fresh mint sprigs

Directions:
Place first 4 ingredients in a medium bowl, gently tossing to combine. Cover and chill 2 hours. Stir together yogurt and next 3 ingredients just before serving, and serve with fruit mixture. Garnish, if desired.

Nutritional Information:
173 calories (0.0% from fat); 0.8g fat (sat 0.4g,mono 0.2g,poly 0.1g); 4g protein; 24mg sodium; 4.9g fiber; 42g carbohydrates

Walk On, Rock On: Flat Abs Plan

S is for strength-training. Aim to lift weights at least three times a week.
E is for eating. Limit your calories and practice portion control.
W is for walking. Try to walk at least three to five times a week for 35 to 45 minutes at a brisk pace.

The 20-Minute Slimdown

Park in the boonies. Take the stairs. Go for a quick walk on your lunch break. The little things, it turns out, can make a big, big difference. In fact, just by adding a 20 minute walk to your day, you could easily drop ten pounds in a year. Just think: a measly 20 minutes and every day could be a 'skinny jeans' day.

Meet Chocolate Kahlua Heaven

Chocoholics rejoice. You can have your sweets and eat them too! For example, here's a recipe that's just right for when a chocolate snack attack hits: Chocolate Kahlua Moose Parfait, courtesy of The Biggest Loser Cookbook.

Ingredients
1/2 cup plus 1 tablespoon very cold fat-free milk
1/4 cup Kahlua or other coffee-flavored liqueur
1 envelope (1.5 ounces) sugar-free, low-fat chocolate mousse mix
1 tablespoon unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping
In a large bowl, combine milk, Kahlua, mousse mix and cocoa. Whip with an electric beater on low speed until blended. Slowly increase the speed to high, and whip for 5 minutes or until fluffy.


Directions
In each of 4 large wine glasses or glass dessert bowls, layer 1/4 cup of the mousse, 2 teaspoons of crumbs and 2 tablespoons of topping. Repeat layering once more, using the remaining ingredients except for about 1/8 teaspoon of graham cracker crumbs. Sprinkle the top of each serving with a few of the remaining graham cracker crumbs. Refrigerate for at least 2 hours before serving.

Makes 4 servings. Stats per serving: 145 calories, 3 g protein, 22 g carbohydrates, 3 g fat (2 g saturated), less than 1 mg cholesterol, 1 g fiber, 43 mg sodium

"Alternative Medicine" and Weight Loss

The mind-body connection is key to long term weight loss, and any way to support that connection is a plus, as long as there is no potential for health risk. So, choose wisely, and seek out certified and credentialed practitioners (including many MDs) for techniques like hypnosis, acupuncture/acupressure, and meditation. These treatments have some growing evidence that can help some people, and could be worth a try.

Ingesting compounds can put you at risk, as the herbal supplements are not tested nor regulated by the FDA, and can interact with other medications you are taking. There is no guarantee of safety, purity, or efficacy for most of these products. Always check with your doctor before trying any other these. Plus, avoid products claiming weight loss without lifestyle change, and look for a website and 800 number to call for further information about purity of the compound. Be an informed consumer!

Also, fasts and extreme food restrictions can be health damaging if done without medical supervision. The "detox" described for many products can lead to fatigue, cramping, and dehydration. The body has natural "detox" organs - including the liver, skin, and lungs!

hypnosis
acupuncture
meditation
herbal supplements
detoxification plans

8 Heart-Smart Snack Tips

The old adage, "Eat your heart out," may not have been such a great idea when it comes to weight management, but eating right for your heart sure is. Keep these tips in mind when prowling the grocery store aisle in search of heart-smart snacks:

1. Look for the words, "May reduce the risk of heart disease," which is a claim that is approved by the FDA.
2. Increase your fiber intake by choosing items with 5 grams or more per serving.
3. Cut fat intake by reaching for foods with less than 3 grams of fat per serving.
4. Opt for foods high in omega-3 fatty acids, such as fish (salmon or tuna), walnuts, cooked soybeans (edamame), cabbage, cauliflower and Brussels sprouts.
5. Choose margarine spreads and other products enriched with plant sterols and stanols.
6. Avoid foods with trans fat. If it says "partially hydrogenated oil" in the ingredient list, steer clear.
7. Watch saturated fat levels and aim for 1 g or less per serving.
8.Cut salt by choosing products marked "low sodium," "reduced sodium" or "no sodium added."

5 Ways to Sneak 5 a Day

Okay, it's hardly news that you should be eating five servings of fruits and vegetables a day, but the fact is that many people don't. If you're one of those people with the best of intentions, but... use these tips for sneaking servings into your meals, courtesy of the American Dietetic Association:

Wake up to fruit. Make a habit of drinking juice or complementing cereal, yogurt or pancakes with sliced or dried fruit.

Try these "grate" ideas. Add grated, shredded or chopped vegetables, such as zucchini, spinach and carrots, to lasagna, meatloaf, mashed potatoes or pasta dishes.

"Sandwich" in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, pepper, cucumber and tomato as fillings.

Get creative with pizza. Order pizza (or make it "deluxe") with vegetable toppings: broccoli, carrot shreds, thinly sliced zucchini, chopped spinach, red and green bell pepper strips, chopped tomato or any other vegetables.

Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes and onions.

Get the Luck of the Green

While four-leaf clovers aren't on most menus, you can still celebrate the month of St. Patty with something green: spinach. Right now, spinach is fresh and in season at your local grocery or farm stand. Packed with iron, calcium and potassium, spinach is a steal at just 7 calories per cup fresh or 42 calories per cup cooked.

Give it a dunk in a clean sink or tub filled with water to wash any grit away. Cut off stems, then serve spinach fresh in place of your usual lettuce, or give it a light steam in a frying pan with a few tablespoons of water (watch close, it cooks quickly).

Low-Fat and Finger-Licking Good

BBQ Turkey Breast

Ingredients
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 pounds Skinless Turkey Breast Roast
1 teaspoon extra-virgin olive oil
2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)
1/4 cup water


Directions
Preheat oven to 350 degrees F. Mist an 8" x 8" pan with olive oil spray. Combine the garlic powder, salt and pepper.

Place turkey on a cutting board. With a fork, pierce each side deeply about 25 times. Drizzle on oil and rub to coat evenly. Sprinkle on reserved seasoning mixture. Rub to coat. With smooth side of the breast down, drizzle on half of the barbecue sauce, rubbing to coat. Place the turkey, smooth side up, in pan. Rub remaining BBQ sauce over top. Pour water into the pan, taking care not to pour it over the turkey.

Bake for 35 to 40 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear. Remove from the oven. Let stand for 10 minutes. Place the turkey on a clean cutting board. Carve against the grain into thin slices, or cut into cubes.

Make 5 (4-ounce) servings. Per serving: 160 calories, 34 g protein, 2 g carbohydrates, 3 g fat (trace saturated), 54 mg cholesterol, trace fiber, 248 mg sodium

Are Liquid Calories Packing on the Pounds?

We all chug a lot of fluids all day long. With the warmer weather coming, we'll all be drinking even more. Great for keeping the body hydrated, but what about for your waistline?

In the old days, we turned to tap water, since there was not a lot of choice. Most of us knew that dairy products could also be a source of liquids, and we all enjoyed a small serving now and then of regular soda.

What's happening now? The choices are endless and label reading is a must. Most beverages now come in gigantic sizes, multiple colors (beware – all clear drinks are not calorie free!), and range from zero calories per serving to several hundred. Plus, some healthy, lower calorie drinks have morphed into calorie-sinkholes due to super-sizing. So, how to choose? Can we guzzle down as much as we want without paying the price of extra pounds?

Have you fallen into the diet sabotage of liquid calories? Let me know if this is a problem for you, and how you manage it.

Our bodies do not sense liquid calories (healthy or treat) very well. (We do much better with solid foods). This means if you’ve consumed several beverages totaling 500 calories in a day, you won’t perceive that you’re consumed many calories, and will eat just as much during the day. Simply put, those calories you drink will typically be added on to what you eat in a day (and not replacing them). So, just 500 extra calories a day from liquids can pack on one extra pound in a week!

Sound scary? It’s not, because the variety of available beverages that are tasty and low in calories can help you stay on track. Plus, you can "just say no" to super-sizing.

A note to you meal-replacement drinkers: We’re not talking about liquid protein shakes used to substitute for a meal. We’re talking about the daily intake of fluids not related to meal consumption.).

Here are 10 basic rules to help you maneuver through the dozens of products, when you're tired of plain water. You can make some smart choices to support good health, and not loosen your belt!

Size matters with high calorie-drinks so always order the smallest available (even child-sized!)
Avoid super-sizing regular sodas, punch, or juice
Skip the free refills
Choose low-calorie sodas, juices, and flavored waters
Stick with low-fat or no-fat dairy products in coffee, tea, or specialty drinks
Avoid sports drinks, unless you're working out for one hour or longer
Limit alcohol intake - measure, don't eyeball your serving
Minimize sugar and sugary syrups, or use low-calorie products
Don't drink your fruit - dilute 100% juice with water or seltzer
Add some lemon or lime or a splash of juice to "doll up" tap water
Read product labels: clear doesn't always mean calorie-free

Be Careful What You Drink

We are a nation of "supersizers" and often don't pay attention to the calories we're drinking. For most people, when we're home, we have "normal" size glasses, and pay attention to the serving size we're drinking (or at least most of the time!). Studies show that we ALL drink what's put in front of us. If a small serving is provided, we drink that... If a large one is there, we usually drink the whole thing (or much more than if we were just offered a small size). Bottom line: whatever size we're given is "one serving".

And, restaurants - whether chains, or fast-food types - lure us with amazing looking drinks in very cool glasses (sometimes we get to keep them as a souvenir! - or buy them in the "gift shop"). Most restaurants offer free refills, and we can always "supersize" for just pennies.

We all accept that eating away from home can add more calories. But most of us don't think about the calories from our drinks - which add up quickly. We also, biologically, don't compensate for these calories when we eat. Translation? We basically add on all the liquid calories to what we're eating.

While no drinks are "off limits", paying attention to the servings and what's in these drinks is a definite plus for your waistline. Check out my Today Show segment (check back later for the video) for some easy solutions to this problem.

Skip Breakfast, Pack on the Pounds

If you're one of those dieters who tries to cut calories by skipping breakfast, your unbalanced approach may be backfiring. In fact, according to a new study, skipping breakfast has just the opposite effect on the BMI of teenagers. It seems to encourage weight gain rather than prevent it.
Researchers stopped short of saying exactly why this happens but speculate it could be a sluggish metabolism at play, a result of overeating out of hunger later in the day, bad snacking habits, or all of the above. Whatever the cause, you know the effect of a few extra pounds a year.

So be sure to start your day with a healthy breakfast, no matter how time-crunched you are. Even a glass of skim milk, a banana and a whole-grain oat bar—or one of these tasty and healthy breakfast ideas for busy students (or anyone else)—will get your weight-management plan for the day off on the right foot.

Fill Up on This St. Patty's Day Treat

While you may want to skip the corned beef this year (can you say "saturated fat"?), cabbage is one St. Patty's Day tradition you shouldn't leave out.
This flavorful member of the Brassicaceae family (along with cauliflower, broccoli and Brussels sprouts, to name a few) is packed with good-for-you cancer-fighting compounds, but at just 21 calories per cup raw and 33 calories per cup cooked, it's a snacker's delight.

Try it chopped and tossed with a light balsamic vinaigrette for a twist on the traditional salad, cut into strips in place of noodles in soup, sauteed in stir-fries, or slightly steamed as a seasonal side dish. No matter how you serve it, you don't have to be Irish to enjoy this little bit of tradition.

Salmon and Cream Cheese

If you adore the taste of smoked salmon and cream cheese, but thought that old favorite was history because of the calories, fat and sodium, you're in luck.

Ingredients
2 tablespoons fat-free cream cheese 2 teaspoons chopped fresh dill 1/2 ounce smoked salmon, minced 2 Fat-Free RyKrisp Crackers 1 teaspoon minced red onion

Directions
In a small bowl, combine cream cheese and dill. Mix well. Gently stir in salmon. Spread half of salmon mixture evenly over each cracker. Place on a serving plate. Sprinkle half of the onion over each cracker. Serve immediately.

Makes 1 serving. Nutritional information per serving: 95 calories, 8 g protein, 13 g carbohydrates, 1 g fat (trace saturated), 6 mg cholesterol, 3 g fiber, 507 mg sodium

Easter Basket Calorie Counts

Sure, all those chocolate Easter bunnies, jelly beans, and marshmallow chicks look cute and harmless, but watch out. The calories in these Easter "goodies" add up quick.

For example:
1 chocolate covered marshmallow egg: 100 calories 25 small jellybeans: 140 calories 1 small chocolate bunny (1 ounce): 140 calories 5 Peeps: 160 calories 8 malted milk eggs: 170 calories 1 Cadbury creme egg: 170 calories 1 Cadbury caramel egg: 190 calories 1 large chocolate bunny (7 ounces) 1050 calories

This year, why not spare yourself the temptation to sneak into the kid's baskets for a treat by filling them with one special candy and some non-calorie Easter goodies like stickers, crayons, markers, coloring books, a ball, sidewalk chalk, a jump rope, or a Frisbee, instead?

Walk On, Rock On: Flat Abs Plan

3 Steps to a Slimmer Stomach


Want to whittle your middle?
S is for strength-training. Aim to lift weights at least three times a week.
E is for eating. Limit your calories and practice portion control.
W is for walking. Try to walk at least three to five times a week for 35 to 45 minutes at a brisk pace.

Is It Worth the Splurge? Cut Down Cocktail Calories

Lose While You Booze
The higher a beer is in alcohol content, the higher the calorie count will be. As tasty as those Belgian brews are, they can wreak havoc on your diet. Light beers, which are generally around 100 to 120 calories, will save you approximately 50 calories a serving. Heineken and Beck's have both come out with Premium Light beers, which are about 65 calories per serving. If you hate the taste of light beer, try Guinness Draught which has only 125 calories per serving.


Wine and Dine
You've heard all the news stories espousing the health benefits of wine, but, just like dark chocolate, a small amount can go a long way. Stick to one 5-ounce glass of your favorite wine, or have a white wine spritzer with equal parts club soda and wine to cut the calories in half. Sweet wines and dessert wines have about 50 calories more than dry wines per serving.


Handling Happy Hour
It may be Margarita Monday and that jumbo souvenir size is two-for-one, but at approximately 800 calories, it's not a good deal for your waistline. If you're craving a margarita, stick to the smallest size and order it on the rocks. Save a few hundred calories by staying away from any cocktail that could be a dessert (anything with chocolate, cream, multiple liquors or fruit juice). Stick to the classics, like a dirty martini or a vodka soda.


Nix the High-Calorie Mixers
An easy way to cut down on your drink calories is to use low-calorie or zero-calorie mixers. Using Diet Coke instead of Classic in your rum and Coke will save you 61 calories. Don't forget to ask for diet tonic or soda water. Regular tonic has as many calories as a can of Coca-Cola. If you like fruit juice, order your drink with soda water and a splash of your favorite juice to save 50 or 60 calories.

Cut Calories the French Way

A new study sheds interesting light on why the French don't seem to struggle with their weight the way Americans do, despite a diet heavy in the bread, butter, cheese, and wine. Oh la la!

So what's their secret? Apparently, the French simply know when it's time to stop. A study by Cornell Food Lab researchers examined the eating habits of 133 Parisians and 145 Chicagoans. The Parisians reported they knew they'd had enough when they "felt full" or when "the food stopped tasting good." These so-called "internal cues" helped them stop eating once their appetite was satisfied, keeping them from overeating. The Americans, on the other hand, reported they stopped when their plate was empty, their television show was over, or when those around them were done eating. As researchers suspected, such "external cues" were a poor way to gauge fullness, often resulting in overeating.

Put the discovery to use in your own life by tuning into your internal hunger, focusing on your food as you eat, pushing away the plate when you feel "full" and not eating in front of a television, computer, or while on the go. As for figuring out how you can wear a beret in public without feeling, well, silly, you're on your own!