Egg salad is a buffet staple, but not always the healthiest option, with most recipes calling for whole egg yolks and at least a ½ cup of mayonnaise. Kiss the yolk goodbye and swap the mayo for Greek yogurt to save big on calories and fat—without anyone knowing the difference!
Nonstick cooking spray
1 large onion, chopped
1 bag (1 pound) frozen spinach, thawed and squeezed dry with a paper towel
2 teaspoons salt
1 teaspoon pepper
1 dozen boiled egg whites, chopped
6 tablespoons nonfat Greek yogurt
1 teaspoon mustard powder
¼ teaspoon garlic powder
¼ teaspoon fresh dill weed, minced
1. In saucepan sprayed with nonstick cooking spray, sauté the onion over medium heat for about 5 minutes, until translucent. Add the spinach, salt and pepper until heated through. Let cool.
2. In medium-size bowl, combine the remaining ingredients with the sautéed spinach and onion mixture.
3. Mix thoroughly and refrigerate for 1 hour before serving to bring out all the flavors.
The Miracle Diet Nutritional Content for Journaling: Per Serving: 0 g carbohydrate, 2 g fiber
Actual Nutritional Content: Per Serving: 83 calories, 9 g carbohydrate, 2 g fiber, 12 g protein, 0 g total fat, 0 g Sat fat, 216 mg sodium
Source: The Miracle Carb Diet: Make Calories & Fat Disappear - with Fiber! by Tanya Zuckerbrot, MS, RD
This quick and easy pesto is a great change from red sauce. While traditional pesto recipes call for tons of calorie-laden oil, I’ve managed to reduce the oil while maintaining the flavor. Keep in mind, the fresher the basil you use, the better this sauce will be.
1 ½ cups basil leaves
2 tablespoons pine nuts toasted
½ cup grated Parmesan cheese
2 cloves garlic, peeled and quartered
¾ teaspoon salt
½ teaspoon black pepper
2 tablespoons fresh lemon juice
2 teaspoons olive oil
¼ cup low-sodium chicken broth
In a food processor or blender, puree the basil, pine nuts, Parmesan cheese, garlic, salt, pepper, and lemon juice. Scrape the sides of the bowl with a spatula and then add the olive oil and chicken broth. Continue to puree until smooth.
The Miracle Carb Diet Nutritional Content for Journaling: Per Serving: 0g carbohydrate, 1.5 g fiber
Actual Nutritional Content: Per Serving: 75 calories, 3 g carbohydrate, 2 g fiber, 4 g protein, 5g total fat, 2 g sat. fat, 316 mg sodium
Source: The Miracle Carb Diet: Make Calories & Fat Disappear - with Fiber! by Tanya Zuckerbrot, MS, RD
Sink your teeth into a warm Chocolate Chunk Brownie, guilt-free! To cut down on sugar, I’m adding ingredients that naturally sweeten such as vanilla and cocoa powder, and for a fiber boost I use whole wheat flour instead of white flour. Once you have your first bite, you’ll swear you got ‘em from the bake sale down the street!
Nonstick cooking spray
2 (1 ounce) squares unsweetened baking chocolate
¼ cup vegetable oil
¼ cup almond butter
⅔ cup sugar
2 eggs, well beaten
½ teaspoon vanilla extract
¾ cup whole wheat flour
¼ teaspoon salt
½ cup chopped walnuts
½ cup) zucchini, grated
1. Preheat oven to 350° F. Coat an 8-in square baking dish with nonstick cooking spray.
2. In a large saucepan over medium heat, melt the chocolate together with the vegetable oil. Once melted and combined, remove from heat and stir in the remaining ingredients.
3. Mix well, and add a tablespoon of water at a time, if batter is too thick to spread.
4. Pour the brownie batter into the prepared baking dish. Bake for 25 – 30 minutes. Remove from oven, cool and cut into squares.
Serves: 16 brownies
The F-Factor Diet Nutritional Content for Journaling
Per serving: 15g carbohydrate, 2g fiber
Actual Nutritional Content
Per serving: 152 calories, 15 g carbohydrate, 2 g fiber, 3 g protein, 10 g total fat, 2g sat. fat, 83 mg sodium
For more tips, delicious high fiber meal plans, recipes, and proven ways to lose weight and look great, check out my new book The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!
National Watermelon Day is this Saturday (August 3rd) so what better reason to tell you all about watermelon’s health benefits and to share some nifty ways you can enjoy it in F-Factor approved cocktails and dishes!
We all know watermelon as a refreshing summertime snack that cools us down on scorching hot days! Watermelon is the ultimate thirst quencher because it consists of 90% water, but did you know that eating a slice or two works like a sport’s drink by replenishing electrolytes that are lost through sweat? Another plus: Watermelon packs vitamins A, C, as well as the antioxidant lycopene, which helps bolster your immune system.
The best thing about watermelon is its mildly sweet yet fruity flavor makes it a very versatile ingredient. Celebrate this Watermelon Day with some of our favorite quick and easy watermelon-filled recipes:
HAPPY WATERMELON DAY!
Looking for new ways to spice up your life? Mrs. Dash has an entire line of salt-free seasonings and blends that are perfect for spicing up your favorite meals and snacks!
The Seasoning Blends come in 14 combinations of all-natural herbs and spices, plus there are 5 marinades and 10 seasoning packets – offering endless possibilities for your best F-Factor approved dishes!
• Extra Spicy • Southwest Chipotle • Fiesta Lime
• Steak Grilling • Onion and Herb • Lemon Pepper
• Hamburger Grilling • Table Blend • Garlic and Herb
• Chicken Grilling • Caribbean Citrus • Original Blend
• Tomato Basil Garlic • Italian Medley
We love Mrs. Dash because their products give you lots of zesty flavor without the worry of adding calories, sodium, or fat to your food! Among our favorite F-Factor approved seasonings…
Mrs. Dash Original Blend
We’re crazy about this original seasoning because it’s a perfect balance of onion, black pepper, parsley, basil, and fresh spices. Use it on any poultry dish- and we love it as an all-purpose seasoning for burgers, vegetables, soups, and salads. Be sure to try it on any of our F-Factor Recipes
Tanya’s Tip: Try swapping salt, rubs or ordinary seasoning with a sprinkle of Mrs. Dash! What you’ll get is real flavor – not saltiness or hidden sugar.
Mrs. Dash Italian Medley Seasoning Blend
Who knew you can prepare flavorful Italian dishes without going overboard on calories, sodium, and carbohydrates? This seasoning combines the best Italian herbs and spices like basil, oregano, rosemary, parsley, and garlic - giving your meals the same robust taste you’d get at an Italian trattoria. Great with pasta, chicken, fish, or salad!
Mrs. Dash Extra Spicy Seasoning Blend
Want to turn up the heat in your kitchen? Mrs. Dash Extra Spicy Seasoning is your perfect blend of hot spices –cayenne, black and chili peppers paprika, onion and tomato. It swirls perfectly into any chili, pasta, chicken or steak dish, adds zesty notes to pizza and veggies, too!
Tanya’s Tip: Be sure to add this seasoning to your favorite F-Factor recipes because fiery spices have been shown to boost metabolism!
Learn more about Mrs. Dash on here!
For more great F-Factor Recipes check out our Pinterest boards
The F-Factor Team
If you are coming to F-Factor, your primary goal is most likely to live a healthier lifestyle, but you probably have many other hopes and desires you wish to accomplish in your life as well!! When it comes to setting goals for yourself, it is best to be realistic. Sometimes your journey may not be as easy as getting from point A to point B, but stay on track and continue to be determine because you will eventually get there.
It is also very important to create a balance in your vision and goals within the major domains of your life. Balanced goals lead to a balanced and fulfilled life. Here are several steps to follow in order to be successful in your aspirations!
1) Believing in yourself- If you don’t believe you can do it, you will not achieve your goals. You need to have complete faith in yourself so that your thoughts can become your reality. Be bold and brave. Challenge yourself to be more than you ever imagined yourself to be.
2) The past is in the past- If you set a goal from the past, it will likely create more of what already exists in your life which can cause you limitations.
3) Visualize your goals- You have to be able to see yourself accomplishing what you truly desire in the future. The more of a vision you have, the easier it will be to focus on making it happen. The vision represents what you want in life and your greatest ambitions. It will drive you to get out of bed in the morning and have something to live for. If you have a “by-when” date, it will be an official commitment with a stake in the ground, so you have to accomplish your goal by then.
Be powerful and courageous when it comes to your visions:
•It is clear and concise
•It excites and motivates you
•You use present tense language so you are writing and seeing yourself as if you are already there
•It is true to who you already are and shows your uniqueness and greatest potential in the world
4) Get it down- By writing down what you want to accomplish, you can see them every day. If you do not write down your goals, you can easily forget what they are or fail to focus on them. Sometimes you may realize you don’t like your goals. If you aren’t happy with what you have written down for yourself, change it! Change is great because it keeps you active and aware of what you want to achieve.
5) Purpose- It is very powerful when you know why you want to achieve your goal. This means you clearly recognizing why you want that specific goal and understand whether it is worth working toward. Once you identify your aspirations, you will be very motivated and then you can easily and clearly see yourself at the finish line.
6) Face your FEAR- Have you always been afraid of being successful and happy? The fear doesn’t go away by not doing it and avoiding the situation- the fear goes away by facing it! Sometimes you may hit a bump in the road, but you need to strive for the best and keep going. Never quit. Just think to yourself, “I can. I will. I must. This is my destiny.”
7) Too little time?- The feeling that you have no time is an illusion; we all have the same amount of time in the day. Our power is in how we choose to use our time.
8) Commit- Why make goals for yourself if you are not going to be 100% committed? Take the time to realize why and how your are committing to each goal, why it is important to you, what it means to you personally, why the outcome is necessary, and what steps you will take to be successful. If you are not committed, your dreams, hopes, and goals will become disappointments. Be invested. You need to invest yourself in all that you do; Mumford & Sons sing in one of their songs, “Where you invest your love, you invest your life.” To be completely invested in your hopes and dreams will increase the chances of succeeding and being a brand new you!
9) Plan of action- Having a course of action makes your goals seem easier and more organized to accomplish. You will have a sense of clarity by knowing exactly what you want to achieve, knowing your purpose, and staying focused on your journey. It is necessary to have clear steps to guide you in the right direction. When you don’t have a course of action to follow, your goals become all cluttered and you will miss deadlines and cannot set straight priorities.
10) Review- At the end of each day, review your goals. Take the time to recognize what you have completed so far and what you still need to accomplish. You will then be able to acknowledge what steps you need to take from then on forward.
<3<3WE BELIEVE IN YOU AT F-FACTOR<3<3
....which is why we wanted to share with you a few reasons why we love miso so much.
1. Miso helps to beat bloat. It contains the enzymes needed to aid proper digestion so that your tummy stays flat and sexy.
2. Me-so grateful for what miso can do for the brain! Miso contains the nutrients choline and lecithin. Choline is known as the “memory vitamin” as it enhances brain function and lecithin actually helps to restore creativity to your thoughts.
3. In Japan, regular consumption of miso has been found to reduce the risk of obtaining breast, colon, lung, and prostate cancer. In fact, it has been shown that miso provides protection against the effects of radiation. Konichiwa!
4. Miso helps ME lose SO much weight because it contains phytoestrogens, which have a beneficial effect on weight loss. It’s also high in bio-available proteins essential for maintaining the stability of blood-sugar levels and the enzymes required for digestion—no more energy spikes and crashes makes me happier!
5. By adding miso into your diet, you are strengthening your immune system by lowering LDL (“bad”) cholesterol.
We hope this makes you love miso as much as we do.
The F-Factor Team
This summer let’s have fun in the sun. There’s nothing sweeter than laying on the beach with a drink in one hand and an ice cream cone in the other and what easier and better activity than taking a walk at sundown over to Tasti-D-Lite or Orange Leaf. Ice cream is the perfect cold delicious treat to cool you down in the heat of the moment. You can have your ice cream and eat it too, if you follow a few F-factor tips to keep you looking like a bikini-bombshell.
Look for low-fat, fat-free and no-sugar added. These varieties will be your best bets when it comes to choosing ice cream or frozen yogurt. They tend to have the fewest calories, but be careful because they can still pack on tons of calories. You can usually ask the store for the nutritional information. And if you are buying your own at the grocery store, carefully read the labels! Not all low-fat ice cream is a good choice. Choose ones with about 100 calories per serving and less than 3 grams of fat.
Be careful with serving size. You may think you are being smart by ordering the small, 4 oz. cup, but chances are you are getting double the amount. Ice-cream scoopers tend to fill the cups past the rim, which may seem like a great thing, but not when you are trying to watch your weight. A small serving of soft serve can easily reach about 8 oz. Take some home or share with a friend to cut calories yet still satisfy your ice cream craving.
Eat your dessert, don’t drink it. Avoid shakes, smoothies, and any other creation that’s mixed up into a creamy, frothy treat. They can have double to triple the amount of calories in a regular serving of ice cream. Plus, studies reveal that your body does not register calories from fluids. Meaning that fluids don’t replace food—you will still end up eating the entire dessert, but with all the extra calories. So think twice next time you order a smoothie, which still has tons of calories and carbs even though it seemed like a good choice at the time.
Choose your toppings wisely. Don’t be fooled by the toppings that may seem healthy. Fruit drenched in gooey syrups and granola should be avoided. Granola is one of those deceptive foods because we tend to think it’s healthy but in reality, it is not. One cup of granola contains over 500 calories. So depending on how much topping you get, you could be adding hundreds of calories to your already caloric dessert. Your best bets are sprinkles, sugar-free chocolate syrup or fresh fruit.
Bag your own. If you’re looking for some added crunch to your ice cream, consider bringing a small bag of Fiber One or Bran Buds as a topping for your dessert. Not only will you have a low-calorie topping, but the added fiber from the cereal will help satisfy you so you don’t overeat the ice cream.
Buy single servings. When shopping at the grocery store, there are many great options of what dessert to buy. Go for bars or ice cream sandwiches that are low in fat and sugar. Great choices of nonfat, sugar-free fudgesicles (many are under 45 calories!)
Here’s some charts to help you make the best ice creamy decision wherever you go:
*Denotes F-Factor Favorites
Out on the town:
In your freezer:
Your guide to toppings (2 Tbsp):
With only 2 days left to Memorial Day Weekend 2013 AND 4 days til the premiere of the new season of Arrested Development, advice from Lucille Bluth only seems appropriate. A diet is never a bad idea… especially if it’s a Miracle Carb Diet.
Happy Hump Day!
The F-Factor Office
Just a reminder F-Factor Fans, Memorial Day Weekend 2013 (the unofficial start of Summer/ bikini season 2013) is just 28 days away now! Wouldn’t it be nice for people to notice your winter weight loss? Better get on that ASAP!
Peace, love and fiber,
The F-Factor Team
When you think of kimchi, you may automatically think of its typical vibrant red color…or you ask yourself “What is that?” Not commonly found on the menu of your local diner, kimchi is a native Korean dish who’s benefits may be overlooked in the West. Although there are multiple varieties, kimchi is most often made from fermented cabbage and vegetables with chili peppers, garlic, and spices. That means it can be full of flavor and fiber and very low in cals and fat.
The fermentation process of vegetables in kimchi creates a healthy bacteria, called lactobacillus, which is also found in yogurt. The benefits of lactobacillus are its probiotic effects, useful to the digestive system. Kimchi is credited as a “functional food” because of its high nutrient density. Try it and you’ll be saying “gimme gimme kimchi!” too!
Hey Hey F-Factor Fans!
In case you missed it, the New York Times featured our leading lady, Tanya Zuckerbrot, in the Style Section of last Sunday’s paper. You can check out the article here.
Yahoo Shine also featured our girl this week: Meet the Woman Behind NYC’s $10,000 Diet: F-Factor’s Tanya Zuckerbrot.
Join the party .
The F-Factor Team
1 whole egg is only 80 calories with 7g protein—And one egg white is 17 calories with 4g protein! Whether you want to lose weight or get healthier, eggs are a true superfood. That’s why we LOVE our Rapid Egg Cooker by Dash .
This machine of the future makes soft, medium, and hard bolied eggs in 12 minutes or less! The boiling tray tray holds up to 7 eggs and this thing can poach up to 3 eggs with separate poaching tray. A bell sounds when cooking is complete and you are ready to eat! Get the wholesome, lean protein of eggs - without the hassle. The incredible Dash Rapid Egg Cooker will change the way that you cook eggs. From boiled to poached, this compact countertop cooker does it all!
Comes with: on/off button, poaching tray, hard boiled tray for 7 eggs plastic base, BPA Free plastic egg holders for hard boiled, non-stick tray for poached eggs, measuring cup, stainless steel lid.
Get yours today by clicking here!
We are excited to announce that this week BiCE Ristorante launched their F-Factor Approved Menu.
The launch party was this past Tuesday, February 26th at their 54th street location where there was a sampling of the 21 menu items that now bear the F-Factor Seal of Approval at BiCE locations, globally. The press release is included below.
Tanya and Rafaele Ruggeri of BiCe Group
F-FACTOR DIET PARTNERS WITH BiCE RISTORANTE, APPROVES MENU OPTIONS
Top Dietitian Tanya Zuckerbrot Endorses 21 Diet-Friendly Menu Items at 32 BiCE Locations Worldwide
Dieters no longer need to dodge upscale Italian dining for fear of gaining weight. BiCE, the iconic Italian Trattoria now features 21 menu items that are approved for fans of the bestselling F-Factor Diet. The menu is available at BiCE Ristorante in Midtown Manhattan at 7 East 54th Street.
The F-Factor Diet, created by celebrity New York dietitian Tanya Zuckerbrot, MS, RD, makes it easy to dine out because you can eat carbs and drink alcohol and still lose weight. The secret is the diet’s emphasis on fiber-rich foods, which are tasty, filling and naturally low in calories. Zuckerbrot’s new book, The Miracle Carb Diet: Make Calories & Fat Disappear – with Fiber! (Hyperion, 2012), devotes a full chapter to fine dining at restaurants such as BiCE.
“Having lived for a year in Florence I understand why Italians manage to stay slim while eating so well, said Zuckerbrot. “ Fruits, vegetables, whole grains are integral to Italian cuisine, making it one of the world’s healthiest. Also, fats and sugar are used sparingly and portions are properly modest, yet always filling. BiCE upholds these traditions in Italian cooking while turning out modern dishes that are gorgeous, delicious and satisfying.”
Beatrice Mungai Ruggeri (BICE to her friends and family) opened her first ristorante in Milan in 1926. With her brothers and sisters, BICE developed what became the pinnacle of Tuscan-style cuisine in Milan. When her sons Remo and Roberto began working in the Milan restaurant, they changed the typical trattoria into an international restaurant, beginning a new era for the Ruggeri family’s dining concept. Under the brothers’ leadership, BiCE has opened venues throughout the United States as well as across the globe, including Europe, South America and the Middle East.
“BiCE takes great pride in practicing Farm to Table whenever possible. All of our produce is sourced locally, along with our dairy and fresh herbs,” said Executive Chef, Silverio Chavez. “By putting a contemporary spin on traditional Northern Italian cuisine our menu offers diners a wide choice of light, delicious dishes. With 21 items that are F Factor Diet approved our weight-conscious diners can be confident ordering their meals right off the menu without worry,” he said.
F-Factor approved items include appetizers, entrees, sides, and desserts, each designated by the F-Factor seal. Dishes run the gamut from lean meats and seafood, always paired with vegetables that are delicious, nutritious and rich in belly-filling dietary fiber.
Zuckerbrot’s association with BiCE evolved out of her work counseling clients from among New York’s movers and shakers for whom dining out is a way of life. “For them, being able to enjoy cocktails and order delicious – even abundant - meals off the menu, means they can feel in control of managing their weight without feeling deprived or disrupting their lifestyle.”
About BiCE Ristorante
Beatrice Mungai Ruggeri (BiCE to her family and friends) opened her first restaurant in Milan in 1926. In the years which followed, BiCE along with her brothers and sisters developed what became the pinnacle of Tuscan style cuisine in Milan. When her sons Remo and Roberto started to work in the Milan restaurant, they changed the typical trattoria into an International restaurant, and thus began a new era for the Ruggeri family’s restaurant concept. BiCE New York opened in 1987, and in less than two decades BiCE Restaurants opened in Europe, South America, and Asia, with locations in: New York; Chicago; Palm Beach; Naples, FL; Orlando; San Diego; Miami Beach; Montreal; Tokyo; Dubai; Abu Dhabi; Jeddah; Bahrain; Qatar; Beirut; Buenos Aires; Mexico City; Milan; Madrid and Johannesburg.
In New York BiCE is located at 7 East 54th Street (212) 688-1999 / http://www.bicenewyork.com
About Tanya Zuckerbrot, MS, RD
Tanya Zuckerbrot, MS, RD, is the creator of the bestselling F-Factor Diet (http://www.ffactor.com), the only dietitian-created program for weight-loss and optimal health that is based on fiber-rich nutrition. She works in private practice in Manhattan. In December 2012, Tanya published The Miracle Carb Diet: Make Calories and Fat Disappear the F-Factor Way (Hyperion). In 2006, she published The F-Factor Diet: Discover the Secret to Permanent Weight Loss (Putnam), which was a diet book bestseller.
Happy Friday and happy F-Factor Approved dining!
The F-Factor Team
While rushing out on the way to work in the morning, we have all experienced that gut-sinking feeling and when an important question crosses our, “Did I remember to lock the front door?”, “Did I turn the iron off?”, “Do I have my keys?”
We are plagued with these momentary memory lapses and consider how much worse they will become as we age. But, what if there was a way to add something to your diet that might halt the progression of memory loss and prevent the dreaded Alzheimer’s disease? Researches at Rush Medical Center claim that there is, and the answer is tuna fish! In a large cohort study, it was discovered that those who ate omega-3 fatty-acid rich fish (like tuna) at lease once a week were 60% less likely to develop Alzheimer’s than those who rarely or never ate fish. It is proposed that these omega-3 fats are chemically similar to the substances in the grey matter of the brain, which are involved in signal transmission that allows for learning and memory. Tuna is such a versatile fish and can be enjoyed in many different cuisines; therefore it should be easy to add it to your diet weekly! Add some canned tuna to your salad, enjoy it as a steak for dinner, or order a tuna roll at your favorite sushi restaurant! So next time you take a bite into your tuna melt, do so knowing that you are nourishing your brain and halting Alzheimer’s one delicious mouthful at a time.
With summer in full swing and so many fun things do, going to the gym is the last place you want to be. Right? Here at F-Factor, we can confidently advise you to #FtheGym and actually get fit, without the trip to the gym. Contrary to popular belief, the gym is no longer the sole tool necessary to achieving that killer bikini body we all desire. Did you know exercise has minimal benefits unless paired with proper eating habits? You heard me. But don’t worry because F-Factor has the perfect solution. By combining proper exercise and eating habits, you’ll be on your road to getting that body you’ve been obsessing over. When it comes to weight loss, there are two extremely basic components that you just can’t do without- achieving a caloric deficit and building strength.
In order to lose 1 pound, you would need to cut out 3,500 calories from your diet. To lose this pound in a week, you would have to run an hour every day to burn 500 calories. Luckily, F-Factor has an easier way that requires only half the effort and time. The fiber-protein combination we highly recommend for our clients not only keeps them fuller longer, causing them to eat less and stay satisfied, but also fires up their metabolism. Achieving a caloric deficit yet? Check!
Onto part two of this weight loss equation, building lean muscle. Running an hour a day on the treadmill may seem like a good idea but when it comes to building strength, running can actually have a negative effects on our bones and joints. The simplest and most effective way to gain muscle is to lift weights or engage in resistance exercises such as push-ups and squats. By adding lean muscle, your body becomes more tone and your metabolism speeds up drastically… where can I sign up?! Just one pound of muscle burns a jaw-dropping 35-50 calories per day! You don’t even need a gym membership or expensive equipment to achieve this… just yourself and a few dumbbells. We recommend working out 30-40 minutes 3 days a week if possible, but even 2 days is enough to see the results you want. It’s that simple!
To recap, following our F-Factor diet and lifting weights 2 days a week is all you need for your perfectly toned bikini body. With some simple food swaps and lifting, you will effectively save hundreds of calories (and dollars!) and burn more so you really can #FtheGym.
#FtheGym tanks are on sale at the F-Factor Office. Express your colorful feelings for the gym with your very own #FtheGym tank. One size fits all. Stop by or call today for yours: $32, (646) 442-3904.
The F-Factor Office
PS- If you take a picture with your #FtheGym tank and Instagram or Facebook it with the hashtag #FtheGym, you will get a personal shout out on one of our MANY social media websites. We are excited to see you rock the #FtheGym tank ☺
Expecting sweets from your sweetie this Valentine’s day? Perhaps you’re the one giving candy to your loved ones. Even if you don’t have a valentine this year and are choosing to ignore the holiday all together, at some point or another, over the course of Valentine’s day, there’s a pretty good chance you are going to come face to face with chocolate. Valentine’s Day may be a “Hallmark Holiday” but that doesn’t mean a little indulgence isn’t warranted. Here at the F-Factor Office we’re expecting deliveries of flowers and chocolates all day (gifts from Cartier and Hermes will be greatly appreciated as well…) so we’ve written up our tips on how to navigate the chocolate box without ruining your diet.
Sharing is caring. Survey the contents of your chocolate box, picking out a select few for you to enjoy for the next couple of days. Graciously distribute the rest among your co-workers, family, and friends.
Don’t Let Your Portions Creep Up On You. Preparing yourself mentally for Valentine’s Day will help you focus on your goals and not feel out of control. As any true chocolate lover knows, trying to pass completely on chocolate may only make you want it more. Instead, decide on the chocolate candy you absolutely must have and set a realistic portion controlled goal such as; 5 pieces total-then throw the rest of it away! Setting simple portion control rules allows you to indulge for a special occasion, and save yourself from feeling deprived and binging.
Use visual cues. It is so easy to eat a few pieces of chocolate, toss out the wrapper and lose track of how many you have consumed. If you keep the wrappers in a bowl in clear sight, it will remind you of how many treats you have eaten and hopefully inspire you to stop or at least exercise moderation.
Set up roadblocks. If you know that you’re likely to eat a whole box of Valentine’s Day chocolates, set up a barrier that will prevent you to do so. Place the chocolate box in the freezer, so that the chocolate has to thaw before you eat it, preventing mindless eating. Or hide the box on the highest shelf or in the back of the pantry-out of sight and out of mind.
Think twice. Take a step back for a minute and think about the food you are about to eat-especially if you’re considering scarfing down a whole box of chocolate. Decide if its something worth feeling guilty about later. You want to eat the food, but you also want to feel good about yourself. You can’t have it all, and most regret after they splurge.
Choose healthier options. Replace high calorie diet downfalls with similar tasting healthy alternatives. Instead of feeling guilty after having nutritionally void milk chocolate, have a piece of dark chocolate, which is rich in flavinoids and still satisfies a sweet tooth.
Find alternatives to eating. Have one piece of chocolate, than step away from the candy. Prepare a list of activities that you enjoy or tackle your to-do-list. Try calling a friend, cleaning your house, taking a walk, or organizing your closet. In that time, the temptation often goes away, saving you from a spontaneous binge you’ll regret later
Forgive yourself. If you do overindulge on Valentine’s Day don’t beat yourself up about it. Don’t punish yourself, just get back on track at your very next meal and focus on eating healthfully for the rest of the day. At the end of the day weight loss is determined by calories in vs. calories out. If you overindulged, clean up the rest of the day or hit the gym a little harder at your next sweat session to burn off those extra calories.
Wishing you a lovely, happy and delicious Valentine’s Day!
The F-Factor Office
Supercharge your meals.
In natural medicine circles the combo of cinnamon and honey is commonly used to treat an array of ailments. It is believed that it can help anything, from the common cold to arthritis, high cholesterol and even weight loss.
The magic combo can be taken by the teaspoon, however, it is most commonly used by simply adding to foods. A drizzle of honey and a sprinkle of cinnamon over your favorite food and voila, ailments gone! The natural remedy relies on the properties of the cinnamon spice, which is known to be high in antioxidants, and its widely studied antimicrobial effects. The natural oils in cinnamon are said to inhibit bacterial growth. Other compounds in cinnamon are said to help fight free radicals that cause cancer. Studies have concluded that cinnamon is beneficial for lowering blood glucose and bad cholesterol.
Honey plays a role too. It has a revered reputation for its medicinal health benefits as a natural antioxidant. We most commonly know it as the cure to a sore throat, or the sweetener that makes a tasty tea, but honey is a natural boost for the immune system. Also, our bodies break down the sugar molecule, glucose, readily, making it an instant source of energy, which can help improve athletic performance. It is important to note that, when picking out your honey from the store, make sure to watch out for processed honey. Choose a more natural, raw, or even a local brand. In, combination, the honey and cinnamon mixture is a powerful, and tasty home remedy that you can probably find right in your pantry!
...cause going back to work today kind of blows. You know what does burn calories though? The Miracle Carb Diet! It makes calories and fat disappear with a little help from our favorite carbohydrate: Fiber. Based on the principles of the F-Factor Diet, the Miracle Carb Diet shows you how to lose weight and keep it off by eating carbs, working out less, dining out (or in!) and even enjoying a cocktail or two (or three or five…). We don’t want you just feeling full—we want you feeling fiberful!
Order your copy today from Amazon, Barnes & Noble, Google, or Indie Bound, read it and stop whining about the weather, how much work you have, or how tired, fat and hungry you are. After all, my nail beds suck…
The F-Factor Office
“Fashion is the healthiest motivation for losing weight.”- Karl Lagerfeld
True. BUT, The Miracle Carb Diet book is a pretty good motivator too. AND, it can be in your hands in 1 week from today. DECEMBER 26th!!! Pre-order your copy now from Amazon, Barnes & Noble, Google, or Indie Bound. Karl would do it, and I think it’s safe to say the guy knows what he’s doing…
The F-Factor Office
Just a little high fiber reminder for your Monday…
Fiber is The Miracle Carb. Eat lots of it to lose weight, keep it off, and feel good .
The F-Factor Office
Truth. Don’t forget to floss. Happy Monday.
Friday is our second favorite F word…. can you guess what our first is???
Heh heh. Little bit of fiber fun this AM.
The F-Factor Office
Yesterday one of the F-Factor Dietitians reminded us of an important lesson: why it is important to always put the extra effort in and look your very best. The reasoning behind this is best explained by Kimora Less Simmons, “always dress like you’re going to see your worst enemy.” We all get lazy and want to be comfy sometimes, but whether you are running to the store to pick up something quickly, on the way back from a grueling work day or up at the crack of dawn for an early flight, you never know who you will run into. Perhaps it’s your worst enemy, perhaps it’s the love of your life that you haven’t met yet, either way do you want to risk ruining that opportunity with make up running down your face, in sweatpants and an old sorority sweatshirt?.....Thought so.
Need more motivation? Remember, when you look like a slob, your more apt to eat like a slob (and in turn, feel even slobbier later) because it’s much easier to overeat when we are wearing loose fitting clothing such as sweats or any bottom with an elastic waistband. When scouring your closet for an outfit, look for items that are tailored and even perhaps a bit snug. Put the extra effort in and squeeze yourself into those fitted pants or a tight skirt to discourage you from overeating. Chances are it’ll be worth it.
The F-Factor Office
Nothing quite compares to the traditional Thanksgiving meal: a large roasted turkey surrounded by mashed potatoes, stuffing, cranberry sauce and more delicious side dishes. While we want to taste everything, sometimes these sides pack on the calories, so just a bite should suffice. However, if there is one thing you shouldn’t feel guilty about piling on, it’s the turkey! While the bird may appear a little on the fatty side, a huge advantage of turkey is that you can trim most of that fat right off. And if you decide to skip the skin and stick to white meat, you are eating a low-fat source of protein. Turkey is also an excellent source of the essential amino acid, tryptophan. Our bodies cannot synthesize tryptophan on their own, but it is required for many important biological pathways. Therefore we must get it from our diet – so eat that turkey! Research shows that turkey can help keep sugar levels steady following a meal. Unlike mashed potatoes or stuffing, turkey keeps your blood sugar from skyrocketing! So, if there is one thing to have seconds of this Thanksgiving, make it the turkey!
EAT MORE, LIVE MORE, WEIGHT LESS.
Now available for pre-order, Tanya’s new book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber. Based on the principles of the F-Factor Diet, the Miracle Carb Diet shows you how to lose weight and keep it off by eating carbs, working out less, dining out (or in!) and even enjoying a cocktail or two (or three or five…). We don’t want you just feeling full—we want you feeling fiberful!
In stores December 26th, but why wait! Order yours today from Amazon, Barnes & Noble, Google, or Indie Bound.
Makes a great holiday gift for anyone on your list!
The F-Factor Team :-*
Know the feeling? Food coma…Chocolate overdose.. sugar rush..
Halloween is a holiDAY, not a holiWEEK… and it was last week. Halloween candy may be on sale super cheap now, but those calories will still cost you! Put the Snickers and throw away the Twix… Halloween 2012 isn’t a one time opportunity to eat fun size candy bars, you will be able to have them again.
Today, August 8th, is National Zucchini Day. Yes, every day is another National ______ Day but this one is special. So commonly and easily mistaken for the cucumber, sometimes the zucchini just doesn’t get the credit and acclaim it deserves. Well, here at the F-Factor office, we like to give kudos when it is earned and with only 29 calories and 3 fiber per serving, zucchini, you have certainly earned our attention. Since the date is 08/08, here’s 08 things you may or may not have known about the zucchini.
1. Zucchini is a type of summer squash, harvested between May and July.
2. A Zucchini is about 95% water! While it feels heavy, it’s actually very low in cal.
3. The flower of the zucchini plant is also edible. Fried squash blossoms are considered a delicacy.
4. Zucchinis were first brought to the United States in the 1920s by the Italians.
5. Zucchini has been shown to reduce the symptoms of benign prostatehypertrophy (BPH) in men. This can cause enlargement of the prostate, which in turn causes difficulties in passing urine and may also affect sexual performance.
6. A zucchini has more potassium than a banana
7. Bigger is not necessarily better. Small to medium sized zucchinis are the most flavorful and the darker the skin, the richer the nutrients.
8. Purportedly, the world’s largest zucchini measured 69 ½ inches long and weighed 65 pounds, although there is no photographic documentation.
Enjoy and have a happy and healthy National Zucchini Day!
The F-Factor Office
It’s farmer’s market season, which means that it’s the easiest and most perfect time to eat local fruits and vegetables! While eating locally throughout the year is doable, a farmer’s market in the late spring to fall months allows you to be knowledge about the food you are eating since the grower is right there next to you. But do not show up in the month of June expecting to see cranberries or nectarines—they’re not in season yet! Familiarize yourself with which fruits and vegetables are available when so that you know what to expect when you shop during the various seasons. Unlike supermarkets, not all produce will be available all the time but the short time when a specific fruit or vegetable is offered only maximizes the flavors and freshness of it. We compiled a list of when our favorite fruits and veggies are in season in the New York area so read on and shop happy!
As world renowned DJ Steve Angello would say, size matters. I’m all about dining out on a regular
basis, but I know the portions are always 3-4 times more than what you should eat. When you cook for
yourself, you can control what goes into the food AND how much of each ingredient goes onto your plate.
Take the guesswork out of eating the right portions with these tools:
Did you know one serving of pasta equals half a cup? Most people don’t because we’re so used to being served a giant platter of noodles at restaurants. You have to train yourself to scale back on the portion you’re used to and the easiest way is with a basket that cooks the right-sized portion every time. That way you can’t help yourself to an extra serving—or three because you have cooked pasta laying around.
A serving of veggies or grains is 1/2 cup. You can never have too many veggies, but too much rice is another story. (An extra serving of white rice is about 120 calories!) This 3-piece serving set can save the day! This serving spoon holds an exact serving of both so you can make yourself a perfectly-portioned plate. And the matching spatula isn’t just any spatula. It’s the same size as a deck of cards, which happens to be the exact serving size of a piece of protein.
Salads are a great way to get your veggies in and curb calories, but just not when you’ve drenched your leafy
greens in a mountain of high-calorie dressing. Two tablespoons is all you need. Instead of measuring it out at the dining table, use this cruet which pours an exact serving and fits over most store-bought dressings.
When you think of “jerky,” the first images that come to mind are probably
convenience stores, truck stops, and cowboys. But believe it or not jerky can be
a bikini-friendly source of protein…all in a convenient little package.
I’m a HUGE fan of Krave Jerky. It’s super low in calories and fat and packed with
protein—making it the perfect snack to fill you up and keep hunger at bay. Unlike
traditional jerkys, Krave Jerky is low in sodium, contains zero nitrates, and uses
only lean cuts of meat. A typical serving contains less than 80 calories and packs
a whopping 6 grams of protein. Compare that to an average single-serving bag of
baked chips, which contains well over 100 calories with less than half the protein.
It’s a no-brainer.
Plus jerky has come a long way since the days of dusty convenience store
shelves and Marlboro Men. With flavors like Sweet Honey Chipotle Beef, Basil
Citrus Gourmet Turkey, and Smoky Grilled Teriyki Gourmet Pork…I mean, YUM.
Keep a few stashed in your desk drawer, purse, or gym bag. The next time you
have a hunger pang, reach for one of these easy tasty, super portable snacks.
No cowboy hat required.
To buy click here
Chinese food in the U.S. caters to American taste, with fried food and meat-based entrees, rather than the large amounts of grain and vegetable based dishes traditionally found in China.
Steer clear of fried foods like egg rolls, crispy orange beef, and kung pao chicken. An order of kung pao chicken, can contain 1,275 calories and the same amount of fat as 4 McDoanlds quarter pounders! A better option is to choose low-fat dishes that are stir-fried or steamed and loaded with vegetables and lean protein. If you find steamed dishes bland, order one stir-fried dish and one steamed dish and mix them together. The sauce will add flavor to the steamed option, and will reduce the calorie and fat content of the stir-fried dish.
In developing countries especially, bacterial infections are a major cause of death for newborns. However, a recent study, published by The Lancet last week found that babies, up to 4 months of age, that were being treated by antibiotics for pneumonia, meningitis or sepsis had a better chance of surviving if given a zinc supplement as well. In fact, in the double blind study, the infants who received zinc supplements had 40% less “treatment failure” than those who did not, meaning anything from death to needing to switch to different antibiotics. While researchers see this study as “a major finding”, they stress that results would need to be duplicated before altering any global policies.
The study was conducted in India, where vegetarianism is commonplace, and therefore, zinc deficiency is too. Over here in the states, dangerous zinc deficiency is much less common, but, that’s not to say that getting adequate amount isn’t important. Two unappealing results of not getting enough: acne and unhealthy hair/ dandruff. Gross!
The vital mineral is a component of over 300 enzymes, which makes it crucial for repairing wounds, maintaining fertility in adults and growth in children, synthesizing proteins, helping cells reproduce, preserving vision and boosting immunity. It is essential for a healthy reproductive system, good for healthy skin and protects the liver and against free radicals—which promote aging and disease (yuck!). Zinc is also believed to be a hangover helper and it turns out that intelligent people actually have more zinc (and copper too, but that’s for a mineral for another day) in their hair.
How to make sure your getting enough? Well just one oyster provides your daily requirement but if you’re not into the raw bar, you can get plenty from seeds like pumpkin, sesame, and poppy, eggs, kelp, chicken, beef, brown rice and wheat germ.
Eat it up!
The F-Factor Team <3
We all know eating plenty of fresh salads is a great strategy for weight loss and your overall health. Yes, you can find chopped salad take-out chains practically everywhere, but it’s so easy to make your own delicious chopped salads at home with this salad bowl and mezzaluna chopper. Just throw all of your ingredients in the bowl and rock the chopper back and forth to chop up everything into bite-sized pieces. It literally couldn’t be any easier, and you don’t have to spend your time chopping each individual veggie with a knife and a cutting board. Plus these bowls are handcrafted and just so pretty—you can even use it as a serving bowl for guests!
I’ve taken out the guilt, but not the flavor by creating this Asian Slaw Salad. This salad makes a great side to tuna or salmon burgers or can stand alone as an entree when topped with grilled chicken. Unlike most salad greens, cabbage stays crisp even with the dressing. This Asian Slaw Salad travels well so it’s not only perfect for a BBQ, it can also be packed for a picnic or brown-bagged for lunch at the office.
4 cups shredded napa cabbage
1/2 cup scallion, finely slice
1/2 cup carrots, shredded
1/2 cup water chestnuts, diced
2 Tbl. low sodium soy sauce
2 tsp. toasted sesame oil
3 Tbl. rice wine vinegar
1/2 tsp. minced fresh ginger
1/2 tsp. sugar (or Splenda)
1. Place salad ingredients in a large bowl.
2. In a separate small bowl, whisk together dressing ingredients.
3. Pour dressing over salad and toss well to coat. Chill until ready to serve.
Nutrition Facts Per Serving:
51 calories, 8g carbohydrates, 3 g fiber, 2g protein, 1 g fat
To buy, click here!
Find the free nacho chips at Mexican restaurants hard to resist? Keep in mind that that every 15 chips equals 200 calories. Plus, with every dip of guacamole you are adding on an extra 35 calories to your total—that adds up to 675 calories for 15 chips, before you have even ordered your dinner!
Switch the chips and gauc out for a tortilla (100 calories) with salsa (10 calories in two tablespoons) for a guilt-free starter. Then have an appetizer like black bean soup, which is flavorful and has 8 grams of filling fiber. Your best bet for entrees are those that are grilled and combine vegetables and lean protein. Avoid diet pit falls like nachos grande (beef, guacamole, nacho cheese, and sour cream) which can set you back 1,400 calories. Even a seemingly small quesadilla can contain upwards of 500 calories. A healthy and satisfying choice is chicken or shrimp fajitas. Instead of filling your tortilla with fattening condiments, add bulk to your meal with peppers and onions.
A lot of my clients have a love-hate relationship with the bathroom scale. I get it – and I don’t ever want you to obsess over a number or torture yourself about a one or two pounds. That said, if you’re trying to slim down for bikini season, it is helpful to have an accurate bathroom scale that will give you a reference point for your weight loss and help you mark (and celebrate!) important milestones.
Because your weight fluctuates throughout the day, I advise my clients to weigh themselves at the same time of day each time they step on the scale. If you’re trying to lose weight, you probably want to weigh yourself 3-4 times a week. If you’re maintaining your weight, a once a week check-in is probably all you need.
This Soehnle bathroom scale is easy to use. It turns on automatically when you step onto it, and turns off when you step off. And I love the colors! You can choose the one that best matches your bathroom decor…making this whole business of weighing yourself just a little bit more fun!
To get yours, click here.
Basil, peppermint, and dill — oh my!
Let’s face it, there are only so many skinless grilled chicken breasts, brown rice, and broccoli dinners a girl can eat until she’s bored to tears. But before you reach for those fattening, salty meals to get excited about food again, try this easy trick: just add herbs.
In addition to adding depth and flavor to healthy dishes, herbs are also chock full of antioxidants — which protect our cells from oxidative damage, as well as reduce our risk of chronic- and age-related diseases and certain cancers. The herbs with the highest concentration of antioxidants include oregano, sage, peppermint, clove, cinnamon, dill, and thyme.
Fresh herbs are generally more potent in taste and richer in antioxidants than their processed counterparts, but depending on your locale and budget, they can be substituted for one another in recipes. Just note: One tablespoon of fresh herbs is the equivalent of a single teaspoon of crumbled dry leaf herbs, or 1/4 teaspoon of ground dried herbs.
How to pick out and store fresh herbs:
• Choose herbs that are aromatic and bright in color.
• Remove all packaging and cut off the lower portion of the stems.
• Wrap unwashed herbs in damp paper towels and seal in a Ziploc bag; place on the top shelf in the refrigerator.
• Use herbs within one week and wash right before adding to food.
Now, what herbs should you use and when? As a general rule of thumb, many herbs can be swapped in and out of recipes and substituted for one another, which is great if you have a less-than-fully-stocked pantry. But for those of us who aren’t as adventurous in our cooking, here’s a quick guide of tried-and-true pairings.
Beef: Cilantro, Dill, Thyme
Desserts/Drinks/Fruits: Cinnamon, Cloves, Lavender, Peppermint
Legumes: Cayenne, Pepper, Sorrel
Pasta: Chives, Oregano, Parsley
Pizza: Basil, Garlic, Oregano
Pork: Dill, Sage, Marjoram
Poultry: Mint, Rosemary, Tarragon, Thyme
Seafood: Chives, Cilantro, Dill, Parsley
Soup/Curries: Bay Leaves, Chili Powder, Lemongrass
Veggies: Basil, Dill, Rosemary
Today, April 19th, is National Garlic Day and celebrations are certainly in order. What to do though? We first thought day off, but that seemed a little extreme. We could go out for a big garlic-ey lunch, but it’s almost the weekend and that’s not exactly the ideal time to reek of garlic. We decided to keep it clean and pay homage to the stuff that is believed to ward off heart disease, cancer, vampires and the flu by sharing with you some of our favorite facts about it.
1. Garlic can both strengthen the immune system and rid it of toxins. The sulfur compounds in garlic, responsible for it’s
strong order, have the ability to remove metallic toxins and provide antioxidants.
2. Builders of the ancient pyramids were said to eat garlic daily for enhanced endurance and strength.
3. Garlic is a good natural source of iodine.
4. Garlic acts as a blood cleanser and by thinning the blood slightly, can lower blood pressure. Studies have found that
garlic relaxes your arteries, increases blood flow and reduces blood clots.
5. Garlic remains the most popular aphrodisiac of modern day Greeks. On Corfu, widowers who marry are feted before
the wedding with an assortment of dishes, all of which are heavily seasoned with garlic. Many Greeks believe that chewing
six raw heads of garlic each day will help them conceive. Since it improves blood circulation and shows antibiotic
properties, it has been generally accepted to be a potent aphrodisiac. Studies have recently shown that garlic in certain
forms can stimulate the production of NOS particularly in individuals who have low levels of this enzyme. The enzyme
called nitric oxide synthase (NOS) is primarily responsible for the mechanism of erection.
6. The consumption of garlic lowers blood cholesterol levels and reduces the buildup of plaque in the arteries.
7. The smell of garlic can be removed by running your hands under cold water while rubbing a stainless steel object.
Happy National Garlic Day to all our favorite vampires, lovers and friends.
The F-Factor Office
A new study says eliminating 64 calories a day on average would allow US childhood obesity prevention goals to be met. Let’s put this into perspective, 64 calories equals…
·Less than 1 Oreo (70 calories)
·Less than 3 Twizzlers (78 calories)
·6 Lays Potato Chips
·Less than half a can of Coke (70 calories)
Let’s do this for the kids! Check out the study here.
Nutmeg is extremely poisonous if injected intravenously, but poison control is warning about another seemingly innocent spice with a dangerous dark side now too.
Last week, the nation’s poison centers issued a new warning to parents and teens. No new household product that kids found a way to get high off of; instead the culprit this time is cinnamon. The “cinnamon challenge” is a seemingly innocent dare that has grown in popularity with social media, in which one swallows a spoonful of ground or powdered cinnamon without drinking any water.
Poison centers see this to be a dangerous trend on the rise. In the past 3 months, poison centers across the US have received over 139 phone inquiries regarding the misuse of cinnamon—that’s 3 times as many phone calls as received in 2011. When consumed in this manner, cinnamon coats and dries the mouth and throat, causing gagging, vomiting, coughing, chocking and throat irritation. For those with respiratory problems, this is undoubtedly dangerous. Additionally, if cinnamon is breathed into the lungs, darers put themselves at risk for pneumonia.
Here at F-Factor, we can’t deny, we always like to spice it up—our metabolisms, that is! Studies show that adding a teaspoon of cinnamon to your food throughout the day (rather than all at once without water and choking it up) can increase your metabolism twentyfold. Sprinkle in coffee or your nonfat Greek yogurt in the AM and you’re good to go.
And if your still interested in the cinnamon challenge, play it safe and check out the press release here
We love accessories. Jewelry, scarves, hats , belts or shoes—no outfit is complete without a little something. What’s the best accessory? A big, bright white smile. Go into spring sporting the trend that never goes out of style with these tips on what to eat for a whiter smile.
o Lemon Juice:
Lemon juice is well known for its hair lightening properties. It can also be used to whiten teeth. For a nightly or every other night’s routine, put one drop of lemon juice and baking soda on to your tooth brush and scrub away.
o Orange Peel:
Orange peel is a natural tooth whitener. Use the inside of the orange peel with the white pulp still attached. Rub it directly on your teeth to whiten them. You can also mix the orange peel with crushed bay leaves. Rubbing this mixture on your teeth will also whiten them.
o Raw Vegetables:
Eating raw vegetables also whitens teeth. It has to do with the crunchy nature of these foods. When you bite into raw vegetables, they are abrasively scrubbing your teeth. Cooked vegetables do not whiten teeth since they are soft.
o What to Avoid:
While you eat foods that whiten teeth, avoid foods that darken them. These foods include anything with food coloring, red wine, dark soft drinks, coffee, and tea. If you eat any of these foods be sure to brush your teeth immediately afterward. Also avoid smoking. This is one of the leading causes of stained teeth.
Today is National Spinach Day! On this date, March 26th, in 1937, spinach growers in Crystal City, Texas erected a statue of spinach-loving Popeye to celebrate the staple crop of the local economy. Here at F-Factor we love spinach; it’s loaded with fiber and nutrients, but instead of erecting a statue in honor of the leafy veg, we wanted to share a recipe with you.
One amazing thing about spinach is its versatility. It can be used as a base for salads, thrown in any dish, or simply enjoyed steamed. In this recipe, we’ve used spinach with a little bit of egg white to make for a lightened up, protein-packed version of this Mexican favorite. Serve with salsa and Greek yogurt for a healthier low-fat appetizer or quick and easy light dinner.
1 teaspoon olive oil
1 cup chopped onions
3 egg whites, beaten
1 (10 ounce) package frozen spinach, thawed and drained
1/2 cup salsa
1 cup shredded part-skim mozzarella cheese
6 low-carbohydrate whole wheat tortillas (8-inch diameter)
6 ounces non-fat Greek yogurt
1 cup salsa
1. Preheat oven to 350° F.
2. In a large non-stick skillet sauté the onions in the olive oil. Add the egg whites and scramble until no longer runny.
3. Remove from heat and stir in spinach and salsa.
4. To assemble the tortillas, layer a sixth of the spinach egg mixture on half of each tortilla. Sprinkle with about 1 spoonful of cheese and fold in half.
5. Transfer the tortillas to a large cookie sheet and bake in the oven at 350° F for 5 to 7 minutes or until the cheese has melted. Alternatively, to cook one at a time, you can grill the quesadillas in an ungreased pan over medium heat for 2 minutes and then flip and continue cooking on the other side for an additional 2 minutes.
5. Serve topped with Greek yogurt and salsa.
Nutrition Content (per serving):
198 calories, 6g fat, 3g saturated fat, 21g carbohydrates, 5g sugars, 8g fiber, 17g protein, 854 mg sodium, 385 mg potassium, 270 mg calcium
½ cup onions, chopped
½ cup carrots, coarsely chopped
1 sweet red pepper, chopped
1 cup white button mushrooms, chopped
2 cloves garlic, minced
Nonstick cooking spray
1½ cups low-fat spaghetti sauce
1 (8 ounce) can of no-salt added stewed or chopped tomatoes w/ juice
1 (10 ounce) package of frozen spinach
2 large eggplants, peeled
1 (15 ounce) container of reduced fat ricotta cheese
½ cup grated Parmesan cheese
1½ cups shredded, part skim mozzarella
1. Preheat oven to 375ºF.
2. Prepare sauce by adding onions, carrots, red pepper, mushrooms, & garlic to a large saucepan that has been lightly coated with nonstick cooking spray. Place saucepan over medium heat for 5 minutes. Stir in spaghetti sauce & stewed tomatoes. Bring to a boil, the reduce heat. Add frozen spinach & simmer uncovered for about 15 minutes or until veggies are tender.
3. While sauce is cooking, slice eggplant lengthwise about one-quarter inch thick.
4. Coat a large baking sheet with nonstick cooking spray. Spread eggplant in a single layer on baking sheet and bake eggplant for approximately 20 minutes. This removes excess water from the eggplant.
5. While eggplant is baking, mix the ricotta & Parmesan cheese together in a medium bowl.
6. To assemble lasagna, use a baking dish (approx 12” x 7 ½” x 2”) and coat the bottom of the dish with a thin layer of tomato sauce. Place three strips of the cooked eggplant on top of the sauce.
7. Spread half of the cheese mixture over the eggplant and top with half of remaining sauce. Sprinkle half of the mozzarella cheese.
8. Repeat layers using the remaining eggplant strips, cheese mixture, sauce and mozzarella cheese. Sprinkle remaining ¼ cup Parmesan cheese on top.
9. Bake in oven for another 30-35 minutes.
Total Time: About 1 hour
Per serving size: 320 calories, 15g fat, 8g saturated fat, 27g carbohydrate, 13g fiber, 570 mg sodium
Per serving: 0g carbs, 13g fiber
Notes: For a great sauce recommendation, check out this week’s F-Factor Newsletter
Steaming is one of the best ways to retain the nutrients in your vegetables. It’s also one of the easiest ways, especially when you have this Lekue Veggie Steamer. Want to make a healthy main dish in minutes? It’s easy as 1-2-3:
1. Pop in your favorite veggies into the steamer.
2. Pop the steamer into a microwave or oven.
3. Pair with a side of grilled chicken and some brown rice or whole wheat couscous; or serve with high-fiber buckwheat noodles for a healthy Asian stir-fry…without the “fry”!
I especially recommend steaming for vegetables like eggplant and mushrooms, which can soak up a lot of oil when sautéed. Steaming them and then tossing them with a teaspoon of olive oil for taste is a much healthier alternative.
Try this quick easy dipping sauce recipe to give any dish an Asian flare!
1/2 cup Reduced Sodium Soy Sauce
1 teaspoon Toasted Sesame Oil
1 Tablespoon sugar
1 Tablespoon Sesame Seeds
2 scallions, thinly sliced
1 Tablespoon fresh cilantro, finely chopped
1/2 tablespoon fresh ginger, peeled and grated
1. In a small bowl whisk together the soy sauce, toasted sesame oil and sugar, until sugar has dissolved.
2. Mix in the remaining ingredients and set aside until ready to use!
Per Serving: 55 calories, 7g Carbohydrate, 0g Fiber, 2g Protein, 2g Total Fat, 0g Sat. Fat, 900mg Sodium
Per Serving: 3g Carbohydrate, 0g Fiber
Love the sauce but can’t think of dipper? Pair with our Sesame Crusted Chicken Fingers!
Note: Because of the net carb, the addition of this sauce to a dish could turn it into a Stage 2 dish.
Preparing your own snacks is an easy, no-brainer strategy for maintaining a healthy diet and weight. And for the moms out there, consider snack-packing an essential for your kids’ backpacks! When they have their own healthy, delicious snacks handy, they’ll be less tempted to hit the vending machine.
These colorful bags by Itzy Ritzy make it easy to snack healthy on-the-go. The prints and patterns are adorable, but they’re also extremely practical. The bags are made out of 100% cotton on the outside with a PVC-free waterproof lining in the inside—so no messy drips or liquids soaking through. And they’re completely washable and reusable, which, compared to your usual Ziploc bags, is much friendly for the environment not to mention your wallet.
This bundle includes two sizes: a regular snack bag and two mini pouches. They’re both great for doling out healthy portions of snacks like fruit, nuts, veggies and high-fiber crackers!
Tune-in to Tanya Zuckerbrot live on QVC Friday, February 17 at 10 pm, as she debuts IO BEAUTY - the first-of-its-kind skincare line Tanya developed with celebrity make-up artist Sue Devitt. IO BEAUTY is a synchronized skincare regimen that treats skin from both inside and out featuring one core product derived from food that can be ingested for high concentrations of antioxidants or combined with a topical application. IO Beauty is built around Beauty Nutrition, which is very popular in Asia and Europe, and now gaining popularity in the U.S.
Here’s another healthy tool to help you follow one of my all-time diet mantras: portion control! These containers make it easy to measure out your portions so you don’t accidentally end up eating twice a serving size—and twice the calories.
You get five containers with this nestable, easy-to-store set. These cute containers add a fun pop of color to any kitchen and they’re perfect for packing up meals in advance and storing them in the fridge. Plus each of these bowls doubles as a measuring cup so you can also use them in your healthy cooking.
Taking control of your weight starts with taking control of your portions!
Includes 1/2-cup, 3/4-cup, 1 cup, 1 1/2-cup and 2 cup measurements.
Comes with 5 lids
Bold graphics indicating bowl size
Fill lines for measuring accuracy
Nests for compact storage
Lightweight and portable
Are you ready to give your meal a makeover? Tune-in to Live with Kelly on Tuesday, January 10th, on ABC. Tanya Zuckerbrot, MS, RD creator of the F-Factor Diet, will be giving lunch a whole new look during “Meal Makeovers” week. For many of us, lunch makes up at least 1/3 of our daily calories, which is why what you choose to eat at lunch is so important. Your mid-day meal matters as much for your waistline, as it does for your energy and mood levels. Tanya will reveal the best healthy alternatives for typical lunch-time favorites. You don’t want to miss this episode!
The New Year is viewed as a time to reinvent yourself, and leave bad habits in the past. Topping people’s resolution list each year is the desire to lose weight. While getting healthy is an admirable goal, people typically tend to go about it the wrong way. Many resort to cutting out food favorites like carbohydrates and fats, and in doing so create a diet plan that is unrealistic to maintain throughout the year. The key to successful dieting is to make small changes that will transform your life but fit into your lifestyle. Here’s how to make the most of your New Year’s resolution:
1. Eat breakfast. Did you know that in order to gain weight sumo wrestlers in Japan aren’t fed breakfast? It’s true, skipping breakfast slows down metabolism and encourages weight gain. Start your day with a breakfast that combines fiber and lean protein. This will rev up your metabolism and keep you feeling full till lunchtime.
2. Add more fiber to your diet. Fiber is the secret to easy and successful weight loss. It is the zero-calorie, non-digestible part of a carbohydrate. The more fiber a food has, the more full you will feel after eating. Thus, leading you to consume less throughout the day. In addition, fiber has zero calories—so you get to fill up without filling out.
3. Stay hydrated. Water helps to rid the body of toxins and chemicals that may be slowing down your overall metabolism. Many times our hunger is really just thirst in disguise since the symptoms of dehydration mimic those of hunger (weak, cranky, tired, etc.). If you have trouble getting your 8 glasses of water down a day, try a calorie free flavored water or add fresh lemons and limes to your H20.
4. Snack time. Eating a small, healthful snack between meals will help keep your blood sugar stable and your metabolism going strong. You’ll also avoid getting ravenous and overeating at your next meal. Choose snacks that are 200 calories or less, and combine the winning combination of fiber and protein for satisfaction and blood sugar control. Some great snack options are an apple with ½ ounce nuts and whole-wheat crackers with low-fat cheese.
5. Add weights into your workout. Strength training is usually associated with body builders and competitive athletes. However, it is the best exercise for those trying to loose weight. Strength training creates strong ligaments and tendons, which serve to support our joints and decrease the likelihood of injury from other activities. It also increases muscle fiber size, which results in a boost of metabolism. This allows you to eat more without gaining weight, as your body will burn calories at a faster rate. Combining strength training with a healthy diet is the best way to achieve optimum health and body weight.
The Dr. Oz Show hosted one of their biggest weight loss events ever! They asked F-Factor founder Tanya Zuckerbrot MS, RD to help reveal one of the best kept secrets that can help you lose twice as much weight in half the time! There is a common misconception that losing weight is up to you and you alone. The secret is, it’s NOT! When you attempt to lose weight on your own, you have no one to share the journey with. The reality is, you’ll lose weight faster with someone on your team.. a buddy! The Dr. Oz Show put out a call to people across America, and put them on a blind date to lose weight together!
The Dr. Oz Show: http://www.doctoroz.com/videos/ozs-buddy-plan-weight-loss-pt-1
Who doesn’t love Halloween? Dressing up, wearing costumes, being someone you’re not just for one night, the fun never ends. And, lets not forget about all the free candy we get to eat too! So, you start with one, and then another, and before you know it you find yourself surrounded by candy wrappers- not to mention your own guilt. But, fear not with these tips you can enjoy the treat and avoid the trick of an expanding waistline.
Fruit Candy – Skittles slogan may be “taste the rainbow”, but what you’re really tasting is sugar, and lots of it. A package of Skittles contains 250 calories, 2.5g of fat, and a whopping 47g of sugar. That’s the sugar equivalent of almost 4 Krispy Kreme Doughnuts. For a better fruit chew, choose Welch’s Fruit Snacks. Most of the sugar in this treat comes from actual fruit. Plus, it contains 100% of the recommended daily intake for vitamin C.
Chocolate – I have a confession, chocolate is my weakness. However, with one Hershey Milk Chocolate Bar weighing in at 210 calories and 13g of fat, it’s a weakness that my waistline can’t afford. Luckily, some of the most decadent chocolates now come in miniature sizes and just a few bites can curb your cravings. Two Hershey Kisses only have 50 calories and 2.5 g fat. Choose Dark Chocolate Kisses for portion control with an extra antioxidant boost!
Lollipops – Lollipops are your best bet as they will last the longest and just one can fulfill a sweet tooth. However, it’s important to choose your sucker wisely. A Caramel Apple Pop is only 60 calories and .5g fat, but packs in the same amount of carbohydrates as a slice of white bread! In this case, a Dum Dum lollipop is actually the smart decision. One of these suckers is fat-free with just 20 calories and 5g carbohydrates.
Sucking Candy – Heed my warning this Halloween: just because it’s bite-sized, doesn’t mean it’s harmless. Nerds are basically tiny balls of sugar, and these little guys pack a big punch. A box of Wonka’s candy might be fat free, but that doesn’t equate to good-for-you. One package contains 188 calories and 44 grams of sugar. Instead, get your jollies this Halloween with Jolly Ranchers. These individually wrapped sucking candies are also fat-free, but they are individually packaged and just one lasts a long time. Go wild and have three, it’ll only set you back 50 calories and 7 grams of sugar.
Peanut Butter Bar – Trust me, you don’t want to lay a finger on a Butterfinger. Just one bar will set you back 270 calories and 11g of fat. I love the combination of peanut butter and chocolate too, but it’s not worth going up a costume size. Skinny Cow Heavenly Crisp Peanut Butter and Chocolate Candy Bars manage to pack in the flavor I love with less than half the calories. Tricking your taste buds into thinking you’re having something decadent? Now that’s a treat.
PIX11 is bringing together the top experts in the health and wellness fields for an all-day, all-ages expo. The PIX11 Health & Wellness Expo will take place at the Jacob K. Javits Convention Center (655 w 34th street) this Sunday, September 25th from 11am to 5pm and will be hosted by Dr. Steve Salvatore, of the nationally syndicated program ―Dr. Steve. Through the use of classes, demonstrations, seminars and hands-on experience, PIX11 will provide a day of information and entertainment that the whole family will enjoy. The event will bring a variety of doctors, nutritionists, sports and fitness specialists, wellness celebrities, authors and a diverse group of experts. Come enjoy a day of health and fun, visit our F-Factor booth, and hear Tanya Zuckerbrot’s seminar on “Why Fiber is a Key Factor for Health” at 2pm. Hope to see you there!
Choosing to eat healthy is challenging for many people. Swapping french fries for steamed broccoli or ordering a salad with dressing on the side is difficult enough, then your spouse or best friend orders a burger and large fries, making healthy eating that much more difficult. However, you can’t let their bad habits sabotage your efforts to eat right. Here are some helpful tips for eating healthfully when out.
1) Plan Ahead. If you’re nervous about maintaining your healthy eating plan while dining out, do some research and plan ahead. Check out the restaurant’s web page and peruse the menu for healthy options, or check our F-Factor approved menus where we did the guess work for you!
2) Avoid the breadbasket. Dinner rolls can have between 100 - 270 calories, and that’s not including the butter or olive oil. Have you ever had two or three pieces of bread before you got your entree? That’s equal to a whole meal’s worth of calories before dinner!
3) Always order an appetizer. Dining out doesn’t have to sabotage your dieting efforts. Make sure to start off with a non-cream based soup or salad so you are less tempted to dig into the fried calamari your friend ordered. Plus, you’ll be less hungry when your entrée arrives.
4) Follow the three-bite rule. Have that bite of cake, but not the entire slice. Allow yourself three bites of the dessert so you don’t feel deprived. People always remember that first and last bite of a dessert, so you need a middle bite to make sure there is a first and last. You will appreciate that small amount and feel satisfied, without wreaking havoc on your waistline.
5) Drink up. Order a cup of coffee or tea so that you’re occupied while the others are digging in to that tiramisu or chocolate cake. You will be less tempted to continue eating the dessert if you’re busy sipping your tea and making good conversation.
Nothing says labor day like pool parties and BBQs. But with fattening items like hotdogs and creamy side salads (think potato salad and coleslaw) on the menu—you may find yourself with a little extra pudge hanging over your bathing suit. With a few simple changes you’ll be able to enjoy the end of summer without wreaking havoc on your waistline. These tips save big on calories and grams of fat, but sacrifice none of the flavor or fun!
Rub a Dub, Dub, Just not with a Wet Rub: When grilling, try using a dry rub. Unlike a wet marinade, which is often oil based, dry rubs add a kick of flavor without the unwanted calories.
Factor out: Marinade on your meats, one tablespoon of olive oil has 135 calories and 15g of fat, and the typical marinade uses a cup of oil!
Factor in: Dry rub adds flavor to meat without any extra calories or fat!
Secretly Slimmed-Down Potato Salad: Potato salad is a BBQ staple, but not always the healthiest option, with most recipes calling for at least a 1/2 cup of mayonnaise. If you swap the mayo for a ½ cup of Greek yogurt, you’ll save big on calories and fat—and it’s so delicious, they’ll never know! Another healthy addition is to keep the potato skins on—the skins contain half of the total dietary fiber of the potato and 45% of the daily value for Vitamin C!
Factor out: Mayonnaise adds tons of calories and fat to your potato salad recipe. A half-cup is 785 calories and 87g of fat to your potato salad.
Factor in: ½ cup of Greek yogurt to your potato salad recipe. Which has only 60 calories and 0g fat.
A Hot ‘n Sweet Surprise: Grilling is not just for protein and veggies! Try grilling chunks of delicious summer fruits such as slices of pineapple or halved peaches and nectarines for a delicious take on a traditional summer fruit salad for dessert. The heat from the grill will caramelize the fruit, for a naturally sweet, low calorie treat.
Factor out: Peach pie, which can break your calorie bank at 261 calories and 12g fat.
Factor in: Grilled peaches with a scoop of creamy low-fat vanilla yogurt for the perfect summer treat that is only 60 calories and 0g fat.
Whether you’re heading home, taking off on a long-planned vacation, or traveling for business, being on the road can wreak havoc on the best-laid eating and exercise plans. Travelers are often faced with a food dilemma: either bring your own food which takes planning and foresight, or buy a meal or snack on the way which can result in limited selection and poor nutritional choices. Airports in particular can be a diet disaster—cinnamon buns, buttery pretzels, and bags of chips and candy. What’s a healthy eater to do? Follow our tips for eating healthy options on-the-go:
1. Beware of hidden ingredients. Items that seem healthy like sandwiches are often loaded with high fat condiments like mayonnaise and bacon and pack as much as 700-800 calories and more than 20 grams of fat per sandwich! What’s more is that these sandwiches come pre-made so you do not have the option of asking them to hold the mayo. If available, opt for sandwiches with veggies and lean protein such as turkey or chicken with little to no mayonnaise.
2. Go Nuts! Many airport stores sell large bags of nuts mixed with dried fruit. While nuts in moderation, are great sources of hear healthy fat, one serving may range from 130-160 calories and 13 grams of fat. What’s more is many bags contain as many as 10 servings! Make sure to measure out your nuts, and then put the bag away. One serving of nuts is about 1 ounce (23 almonds, 49 kernels of pistachios, or 30 peanuts).
3. Grab a coffee. If healthy food is nowhere in sight and your stomach is growling, grab a tall skim latte. The milk has some protein and calcium and may be enough to fill you up
4. Fruit never fails. Fresh fruit or fruit salads sold at many stands are always a good, low fat bet.