1. Pre-party prep: eat a lean protein, high fiber snack such as ½ a turkey sandwich on whole wheat bread with mustard or a small handful of nuts and piece of fruit before you go. Why? The snack will curb cravings and hunger so you are more in control of what and how much you eat.
2. Check out the eye candy: I call all the tempting food ‘eye candy’ since you eat with your eyes first. Instead of eating your way through all the offerings, take a look at the food spread and decide which items you really want to try.
3. Alternate drinks: if you consume alcohol, alternate with sparkling water. Not only do you cut calories significantly but the more alcohol you drink, typically the more you eat of everything.

The November 29^th issue of Family Circle magazine has specific suggestions to indulge guilt-free. My regular guest, Margit Ragland, senior editor at Family Circle joins me on my podcast this week.

Margit shared a number of easy tricks including:

Instead of: Three pigs in blanket
Reach for: Four steamed shrimp with cocktail sauce
Calories Saved: 240

Instead of: Martini
Try: Champagne or White Wine Spritzer (1/2 wine, half seltzer)
A large martini can pack as much as three shots of alcohol and as many as 300 calories.
Calories Saved: 200

Instead of: One frosted and decorated sugar cookie
Try: One lightly decorated gingerbread man cookie, calories saved: 90

Speaking of gingerbread men have you started your holiday baking? Check out the recipe from Family Circle for gingerbread men posted at the WDBO.com Nutrition & Health Center. Most every year I make gingerbread men and am anxious to give this recipe a try.

As our population becomes heavier, new cases of diabetes continue to climb. What if you could follow a tasty diet that includes better for you carbs and fats…even dessert…and potentially lose weight and bring down your blood glucose aka blood sugar? Today’s diabetic diet is just that. It’s kind of like a BOGO…buy one get one free…which we all love. You lose weight and your blood glucose drops as a result. Did you know that the foods you choose to eat everyday impact on your chances of developing diabetes? If you already have diabetes, making some simple changes to your diet can mean fewer complications and less medication or perhaps none at all.

From a broad perspective, three of the smartest tweaks to your current diet for diabetes defense include:

1. Switch from fruit drinks and soft drinks to tea, water, unsweetened flavored water and coffee.
2. Cut out trans fat and reduce saturated fat as much as possible and switch to unsaturated fat sources such as nuts, avocado and vegetable oils.
3. Go very easy on processed meats including hot dogs, bacon, ham and sausage and instead reach for poultry, seafood, soy foods and beans.

The November issue of Family Circle magazine has made it easy for you to go on diabetes defense. The issue includes their eat-to-beat-diabetes plan which works in two ways. Margit Ragland, senior editor at Family Circle joins me on my podcast this week to talk all about it.

First, the plan is designed to help you lose weight. Here’s the great news. A weight loss of just five to seven percent of your body weight can sharply lower your diabetes risk (that’s like dropping 8 to 12 pounds if you weigh 170). Second, the eat-to-beat-diabetes plan is also loaded with nutrients to help defend against diabetes and it’s workable for your entire family. The Family Circle eat-to-beat-diabetes plan has two calorie options to choose from. Variety and portion size are key elements to your success. Be sure and pay attention to the Nutrition Facts panel on food items for information on portion size, total carbohydrate and fiber.

Foods that are high in fiber are a big part of the plan. Try the red lentil soup recipe that was just posted at the Nutrition & Health Center on WDBO.com. Remember to use a low sodium vegetable broth to reduce the sodium content per serving.

Susan talks about her personal struggle with weight and how being a rebel helped her to make weight control second nature. She explains what she means by ‘second nature’  in relationship to dieting and helps you understand the concept of ‘Living Thin Naturally’. Plus Susan shares insight into dining out in all types of venues including movie theaters!

If you want more information on Susan or her new book, Making Weight Control Second Nature, check out her website at susanburkemarch.com.

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First, let’s clear up the myth that eggs are bad for you because they cause your cholesterol to go up. That idea is old school and old science. What we know now is that it’s the saturated fat in a food such as sausage, high fat cheese or bacon that causes your cholesterol to go up. Studies have found that enjoying one egg a day doesn’t increase risk for heart disease except in people with diabetes. So if you have diabetes, be smart about the number of eggs you eat per week and check with your registered dietitian as to what is right for you.

What about nutrition? Do eggs have a lot to offer? You bet. Eggs contain 13 essential nutrients including protein (over 6 grams in one large egg), vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline and lutein (the antioxidant that helps prevent age-related macular degeneration). Did you know that the white of the egg contains more than one half the protein and minerals such as selenium and iron? The yolk has all the fat and this includes fatty acids such as omega-3s, the vitamins (B12 and E), and antioxidants (lutein). A large egg averages 75 calories. Eggs play a part in muscle strength, a healthy pregnancy, brain function, eye health and weight management.

In addition to white eggs and brown eggs, you may find blue or green eggs at farmers’ markets or grocers with specialty products. Ever wondered why the egg shells are brown or white, even blue? My grandparents lived on a farm and raised chickens. I remember the eggs being both brown and white. Do you think it’s because of the feed? Actually, it’s the breed of the hen. Hens with red feathers produce brown eggs and white hens lay white eggs. The White Leghorn hen rules in the American egg industry so that’s why most eggs are white. A breed of chicken from South America produces green and blue eggs.

The nutrient content of an egg depends on the feed. For example you may notice labels indicating the eggs contain lutein or omega-3.  Egg producers boost these nutrients in the egg by adding them to the hens’ feed. Added omega-3s are sourced from flaxseed and algae. Currently label laws require the amount of omega-3s to be listed but not the source. Omega-3s extracted from flaxseed are ALA or alpha linolenic acid while the omega-3s in algae are from DHA, which is more potent. Corn and soybean are typical feed for hens. The yellow pigment of corn contains lutein which research indicates to be promising in eye health.

Vegetarian eggs come from hens feed a plant-based diet with no animal by-products. Know that here is a difference between cage-free and free-range. Cage-free hens are raised in open barns instead of cages and can roam around the floor while free-range hens have outdoor access whether it’s a fenced yard or the ability to roam around. Nutritionally cage-free and caged hens produce the same quality egg. It’s more about the humane treatment of the hen. Oh, by the way, the USDA organic seal is the only official egg label backed by federal standards and regulations. Don’t be misled by terms such as naturally raised, natural or no hormones or antibiotics….these terms are not regulated and have no meaning. For more information check out the American Egg Board, FDA food safety tips for eggs and the Egg Safety Center.

To save money, buy the store brand of egg which has the same quality as big names. Buy in bulk especially if you use eggs regularly to hard boil and for cooking. Typically eggs will stay fresh for about a month in the cooler part of the fridge, not the door where it’s too warm. If you have eggs that are getting older, hard boil them and keep for a week.

Watch for eggs to go on sale. They’re a good buy, pack a nutritional punch and you have choices for organic, cage-free, vegetarian-fed and more…depending on your preferences.

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So, what makes up a great snack? It all depends on you. Remember, nutrition is personal.  For example, if you’re a stress eater you do better with a protein-carbohydrate combination snack. If you’re diabetic, you most likely have a personalized plan from your registered dietitian that you follow. If you’re watching portions, which most everyone is trying to do, how much you eat determines if it’s a snack or a meal…know what I mean?

Snacks to try:

My current favorites are three snacks from the Archer Farms line at Target/SuperTarget.

Archer Farms Dill pickle cashews

Archer Farms Black pepper & sea salt low fat potato crisps

Archer Farms Sunny cranberry trail mix with cranberries, almonds & sunflower kernels

All three of these are portable too. Just put them in a small plastic container and toss in your backpack, purse, or briefcase.

If you love nuts, check out Mrs. May’s naturals at mrsmays.com. My husband really likes the premium fruit & nut crunch sold in a bag which contains cashews, almonds, blueberries and cranberries. He takes it to work and stirs pieces into his yogurt. It’s also a great snack by itself. If you want bars to toss in your bag, check out their Trio bars made with nuts, seeds and fruit. Remember that even though nuts contain heart healthy fat portion control is important.

Are you watching a lot of movies this summer at home? Here’s an easy way to make great popcorn. Buy regular or original popping corn, not microwave popcorn. Place about ¼ of a cup in a brown paper bag like you would use to pack a lunch, add your seasoning and oil if desired. Use one staple to close the bag and then microwave on high for about two minutes depending on your microwave. It’s so easy. I learned this technique from Alton Brown on the Food Network.

More snack ideas:

Hummus or guacamole with baked chips is easy and kids love both.

Dried cranberries, cherries, or blueberries…you can find all types of dried fruit in various size bags. Dried fruit is good on cereal and stirred into yogurt or mixed into muffin/bread batter.

Cheese: low fat pre-portioned such as Laughing Cow BabyBell

Almond butter on mini whole wheat bagels such as those from Pepperidge Farm

Pumpkin seeds which are also great in a salad

Try some of these satisfying simple summer snacks. They’ll keep you satisfied during the long summer days.

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I had a chance to see Margit last week in New York. Margit attended an editors’ event sponsored by one of my clients, Target. We had such fun talking food and nutrition and of course, eating!

OK, diet downfalls. I think many of you probably feel like my girlfriend. You’re frustrated and are not sure why the weight isn’t coming off. Some of these potential downfalls truly can sabotage the best attempt to lose weight.

1. Diet downfall: You eat a small breakfast.

Undo the damage: Aim for a breakfast of roughly 400-500 calories.  Be sure to include a lean protein and a high fiber carb such as peanut butter on a whole grain bagel or piece of whole wheat or rye toast. The Weight Control Registry’s research shows that the most successful losers eat breakfast regularly which also seems to help them eat less later on in the day.

2. Diet downfall: You skip meals.

Undo the damage: If you skip breakfast or lunch, you will want to eat the door off the refrigerator and forget about nutrition or portion control. It’s out the window. Hunger takes over and that’s all you can think about. Try not to go longer than four hours without a snack or meal. Your energy level will stay up and your cravings/hunger will go down.

3. Diet downfall: You eat only so-called superfoods.

Undo the damage: Bottom line: you must eat less than you burn off. Even healthy foods such as nuts, avocados and dried fruit can wreck your diet if you eat too much. So practice portion control. Use your hand as your guide. A thumb is a good portion size for salad dressing and two thumbs for nuts or avocado. Use your fist for a serving of rice or potatoes, your palm for protein.

Remember, each month Family Circle shares an easy and healthy recipe that we post at the WDBO Nutrition & Health Center. This month it is Chicken Satay Skewers with Mango Relish…perfect for all of you grillmeisters. Enjoy!

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For the past few years research has been back and forth on the role of calcium in weight loss. A new study in the March issue of the British Journal of Nutrition looked at overweight/obese women who reported consuming less than 600 milligrams of calcium per day. In food terms that’s less than two glasses of milk. One group of women was given supplemental calcium and vitamin D along with their calorie reduced diet and the other placebo group received the calorie reduced diet only. The results indicated that in the group taking the calcium and vitamin D supplements, fat loss increased. This fat loss may be due to a calcium specific appetite control. So as we learn more about the role of calcium in weight loss, it’s a smart idea to consume adequate calcium and vitamin D every day. For most people this need is somewhere between 1000-1300 milligrams for calcium and 400 or more IUs of vitamin D. Many people have low vitamin D blood levels so you may want to ask your doctor to check it with a blood test.

One of my favorite ways to start my day and get a big boost of calcium is to make my favorite peanut butter smoothie. It’s so easy. I keep those bananas that are looking a little ripe, cut them up and put them in the freezer. Then I always have bananas ready to go. Toss about 3 banana pieces into a blender along with 1-2 Tbsp of peanut butter (almond butter works too), ½ cup or so of high calcium/high protein milk and ¼- ½ cup of Greek yogurt. That’s it…blend and drink…yum! Sometimes I use the vanilla Greek yogurt and that’s really tasty.

Some other good calcium sources courtesy of Family Circle (July issue) besides milk, cheese and yogurt include:

Breakfast  

• ½ cup oatmeal made with 1 cup skim milk, 300 mg
• A smoothie made with 1 cup low-fat yogurt, ice, ½ cup strawberries and 1 peach, 400 mg

 Lunch   

• 2 cups tomato soup topped with ½ cup grated low-fat cheddar cheese, 235 mg
• 2 cups vegetable chili made with black beans, 160 mg

 Snack   

• 1 piece of low-fat string cheese and 3 Tbsp almonds, 225 mg
• 1 cup mixed veggies with ½ cup low-fat yogurt dip, 225 mg

 Dinner   

• 3 oz canned salmon with bone, 2 cups mixed greens with 2 Tbsp low-fat dressing, 235 mg
• 1 ½ cups whole-wheat pasta with 1 cup frozen spinach and ½ cup broccoli, 290 mg

Each month Family Circle Senior Health Editor Margit Ragland shares a tasty recipe that we post at the WDBO Nutrition and Health Center. For July, it’s a Sausage & Pepper Hero. Guys, you are going to love us for this recipe and ladies, if your man is a sausage kind of guy who loves an overflowing hot dog bun, we have a healthy version that only you will know is good for him.

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1. Choose foods that are low in calorie or what’s also referred to as low energy dense foods. They are low in calorie but high in either fiber or water or both. You feel full longer on less calories.
2. Include lean protein at every meal and snack if possible. Protein is also known for helping you to feel full for a longer period of time or what is referred to as satiety.

I chatted with Family Circle Senior Health Editor Margit Ragland about this concept and here are four easy food swaps to try. Notice that all four swaps include high fiber foods and lean protein except the popcorn snack which you could sprinkle with parmesan cheese for a protein boost.

Breakfast:

Instead of: 2 slices of white toast with 1 tbsp of butter

Fill up with: 1 cup of non-fat or low-fat yogurt with ½ cup of blueberries and ½ cup pineapple

Lunch:

Instead of: A turkey sandwich on a roll with lettuce, tomato and mustard

Fill up with: A turkey burger or a turkey sandwich on a whole wheat bun with lettuce, tomato and 1 tsp ketchup or mustard

Dinner:

Instead of: Spaghetti with marinara sauce

Fill up with: Filet of sole in a lemon pepper seasoning with asparagus and a baked sweet potato OR add lean meatballs to the spaghetti and try the whole grain spaghetti

Snack:

Instead of: 4 ounces of honey wheat pretzels

Fill up with: 5 cups of low-fat microwave popcorn (sprinkle with parmesan cheese to add protein if desired)

Looking for a summer pizza to do on the grill? Check out the Grilled Mango BBQ Pizza just posted on our recipe page. It’s quick and delicious.

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