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!

A Cheesy Take on Cauliflower

Cauliflower dipped in low-fat ranch dressing certainly makes a great snack, but raw isn't the only way to enjoy this often overlooked veggie. Try it roasted with parmesan cheese, for a 104-calorie treat that hits the comfort food spot, courtesy of The Biggest Loser Cookbook:

Parmesan Roasted Cauliflower

1 1/2 cups (6 ounces) cauliflower florets 2 teaspoons grated reduced-fat Parmesan cheese 1 teaspoon chopped fresh parsley leaves 1/4 teaspoon garlic powder 1/4 teaspoon ground black pepper Salt, to taste 1 teaspoon extra-virgin olive oil

Preheat oven to 425 ° F. In a medium bowl, combine cauliflower, cheese, parsley, garlic powder, and pepper. Season with salt. Toss to mix. Drizzle with oil and toss again. Transfer to a small nonstick baking dish. Bake for 15 to 17 minutes, tossing once, or until lightly browned and crisp-tender. Serve immediately.

Makes 1 serving. Nutrition info per serving: 104 calories, 4 g protein, 11 g carbohydrates, 6 g fat (less than 1 g saturated), 5 mg cholesterol, 4 g fiber, 121 mg sodium

Conquer Your Cravings - 72-Calorie Muffin Makeover

Did you know the average bakery muffin has over 500 calories and 20 grams of fat? Scary!
Try these diet-friendly spiced pumpkin muffins that clock in at 72 calories each, courtesy of The Biggest Loser Cookbook:
Pumpkin Walnut Snack Muffins

Spray 1 1/2 cups whole-grain oat flour 1 teaspoon pumpkin pie spice 1/2 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 1/2 cup fat-free artificially sweetened vanilla yogurt 3 large egg whites 1/2 cup granular sugar substitute such as Splenda No Calorie Sweetener, Granular 1 cup canned pumpkin 2 tablespoon finely chopped walnuts

Preheat the oven to 350 degrees F.

In a food processor fitted with a metal blade, process flour for about 1 minute until no coarse grains remain. In a mixing bowl, combine flour, pumpkin pie spice, cinnamon, baking soda, baking powder, and salt. Sift mixture twice. Set aside.

In a large mixing bowl, combine yogurt and egg whites. With a sturdy whisk, beat until thoroughly blended. Add sugar substitute and pumpkin. Whisk to blend. Add the reserved flour mixture, stirring, until no flour is visible. Spoon the batter into the prepared cups until each cup is about two-thirds full. Sprinkle on walnuts.

Bake for 25 to 30 minutes, or until a toothpick inserted into the center comes out dry. Cool for 10 minutes.

Makes 12 muffins. Per muffin: 72 calories, 3 g protein, 11 g carbohydrates, 2 g fat (trace saturated), trace cholesterol, 2 g fiber, 193 mg sodium

Store any leftover muffins in an airtight container in the refrigerator for up to 3 days or freezer for up to 1 month.