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.

xoxo,
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)
    ·25 Goldfish

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.

Ingredients
Quesadillas
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)

Toppings
6 ounces non-fat Greek yogurt
1 cup salsa

Instructions
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.

Serves: 6

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

Ingredients:
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

Directions:
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.

Serves: 6

Total Time: About 1 hour

Nutrition content:
Per serving size: 320 calories, 15g fat, 8g saturated fat, 27g carbohydrate, 13g fiber, 570 mg sodium

F-Factor journaling:
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”!

That’s it!

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.

Happy Steaming!

Buy Now!

Try this quick easy dipping sauce recipe to give any dish an Asian flare!

Ingredients:
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

Directions:
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!

Nutritional Content
Per Serving: 55 calories, 7g Carbohydrate, 0g Fiber, 2g Protein, 2g Total Fat, 0g Sat. Fat, 900mg Sodium

F-Factor Journaling
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!

Buy Now!

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!

Buy Now!

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.