Do you have some extra weight that you need to shed before bathing suit season arrives? Then, it’s time to do some spring cleaning in your kitchen. Here are five ways that will shape up your eating habits, and your waistline:

1. Grocery Shop Wisely

If it’s not in your kitchen, you won’t eat it. That may be a simple mantra, but its importance is profound. If you are even the least bit weak when buying snack foods, don’t shop for food when you are hungry. Better yet, go grocery shopping right after a meal. That may be a little difficult – who wants to grocery shop at 7 p.m. after a long day of work? But if you can do it, you may cut thousand of calories a month.

You also need to think about how grocery stores arrange foods. Traditionally speaking, the healthiest foods are around the perimeter of the store. So, if you don’t mind the extra few minutes you may spend shopping, loop around the store for the more important items (produce, meats, dairy, etc.), then go through the center aisles. That way, you won’t get tired and distracted, and hit the check-out line before you get to the healthiest items. Not to mention, if you fill your cart with healthy stuff first, there will be less room for all the junk.

2. Liquidate Your High-Calorie Drinks

One of the quickest ways to rack up empty calories is to drink sweetened beverages. Sure, you can cut out the typical culprits, such as fully-sweetened soda. But, who needs reminded of that? The sneakier assailant is fruit juice. Even if they are 100 percent all-natural, they are still loaded with sugar, sometimes even more than your soda. A glass of fruit juice now and again is OK, but if you make it a regular occurrence, you are adding too many calories.

Water is your savior. It makes up about 70-80 percent of your body, so naturally it’s important. You should always sneak in a few glasses of regular water every day. But, if you really find yourself missing the flavor in your drinks, sparkling water with a twist of lemon or lime is a refreshing alternative. Even the bottles that come in flavors, like strawberry or more exotic combinations, are an excellent no-calorie option. But, buyer beware: some manufacturers include sodium. Not only do they taste worse, they add to your daily sodium intake for no good reason.

3. Give Your Fruits and Veggies a Makeover

Most of us love the idea of getting a personal makeover. But, if you give your food a little “sprucing up,” you stand to benefit as well. This may not work for everyone, but I find that if I cut up fruits and vegetables, they are more alluring as a snack than they are in their natural state. For instance, eating an apple is OK, but I don’t often find myself naturally reaching out for one. However, if I make an apple look and feel more like a snack food by slicing them and putting them on a plate or napkin, I can mindlessly eat while I watch TV or surf the Internet.

The same goes for raw vegetables. I usually don’t crave a stalk of celery. But, if I cut it up, mix in some radishes and a dash of balsamic vinegar, now we have a tastier low-calorie snack.

4. Put a “Closed” Sign in Your Kitchen

Stay-at-home-moms and dads, and telecommuters have a diet obstacle the rest of the working world does not: being only feet away from cabinets filled with food all day. Food is a tough temptress to resist, unless you aren’t around it.

When you get home in the evening, try coming up with a plan to establish “store hours” for you kitchen. For instance, you could make 9 p.m. the cut-off time for snacking. It’s not like waving a magic wand, but if you can get used to a time restriction, it may help keep you disciplined.

5. Use Your Oven

Americans dine out more than we should. On top of that, our restaurants pride themselves on how big their heaping helpings are. Don’t let your oven collect dust, give it a regular workout. The more you cook, and the less take-out or dining-out you’ll do, and the less calories you will eat.

Post from: Diets in Review Blog

Lose Weight With a Kitchen Spring Cleaning

January does not have to be the only time to create resolutions. I don’t think you ever need to wait until a calendar date to make changes. If you are really committed, you will start today. Here are some tips to kick-start a healthy lifestyle:

1.  Start small.  You may want to run a marathon eventually, but a 5K might be a better place to start. Make realistic goals that will be achievable in the short term. This will allow you to see results quickly and will keep you committed to long term goals.

2. Fit your goals to fit your lifestyle.  If you travel a lot, it might not be realistic to say you won’t eat out anymore. If you like ice cream, you probably won’t give it up. Be sure to take your lifestyle into account when making your goals.

3. Make concrete goals. Wanting to “eat healthier” is a little vague. On the other hand, making sure you eat a fruit or a vegetable at every meal is more measurable. Wanting to “cook more at home” could be replaced with, “will plan meals for the week, put together a grocery list and shop on Saturdays.”

4. Write them down. If they are just in your head, they probably won’t happen. Write down your goals and make a clear plan of how you will accomplish them.

5. Remember that 21 days makes a habit. The problem with that is the novelty wears off about the third day. Commit to doing it day in and day out. Recommit each morning to living a healthier lifestyle just today. Worry about tomorrow when it comes.

6. Aim for consistency. Avoid the all or nothing attitude. Often we aim for perfection and when we fail, we jump ship. One off day is not going to do you in. It is feeling guilty for not being perfect or not executing your new goals perfectly, that will do you in. But consistently trying to stick to realistic goals, will bring about the change you are after.

Biggest Loser Resort is the official sponsor of the DietsInReview.com Biggest Loser Newsletter.

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6 Tips to Kick-Start a Healthy Lifestyle from the Biggest Loser Resort

1. Take time to plan. Without a plan, you’re stuck with good intentions that you can’t execute. If you have extra time over spring break, do some personal reflection and goal setting. Think about one behavior at a time. What would you like to change about nutrition? Write it down. Continue this until you have a list of changes that have been on your mind. Which few do you believe are the most important behaviors to change and easiest to change? Start there. Be consistent. Don’t think about how far you have to go, think about what you will do today to work on that change. Here are a couple examples: I will eat two whole fruits a day. I will not snack in front of the TV or computer.

2. Clean out your pantry. Spring just screams “clean up” for some reason. Why not take a day to really get your pantry in order? Pull everything out and assess. Do you have a lot of packaged, heavily processed foods or snacks? What nourishing foods can you add to your pantry? Chances are, the less healthy stuff will find its way out. Here are just a few of my favorite pantry items: nuts, fresh and dried fruit, dried and canned beans, whole grains (whole wheat pasta, quinoa, cous cous, brown rice), canned salmon and tuna, tomato sauce, onions, garlic, salt-free dried herbs and spices.

3. Visit your local running or sporting goods store. The problem with exercising is we tend to assume it is something to suffer through. You don’t have to do any exercise that feels uncomfortable. Maybe you would have fun water jogging in a pool, hiking, or just simply walking after work. Use the time on spring break to take stock of your fitness equipment. Everyone can use a pair of shoes that fit well. Your local running store will give you a perfect fit based on your activities and foot structure. Don’t assume you have to squeeze yourself into spandex. Find at least one comfortable outfit that makes you look and feel good. You’ll be hitting the pavement or trails in no time.

4. Make a “don’t do” list. There’s never enough time in the day to prepare meals and exercise. If this is you, there’s too much on your plate. Period. It’s not a race to see how much you can squeeze into your calendar. There will always be work to do. Why not spend some time over spring break to make your first-ever “don’t do” list? All you need to do is think about what you are currently doing that eats up time in your day. Are you spending too much screen time – TV and computer? Volunteering too much? Pulling more than your fair share in the family? It’s time to delegate and get some help.

5. Love yourself. Most people would probably read this and say “well of course I love myself.” But if you really think about it, we are our own worst critics, especially when we know we need to change. We judge ourselves by so many things each day – what we weigh, what we put in our mouths, if we were too lazy to exercise, we’re not _____ enough. The reality is, the better you feel about yourself, the more positive you are, the more successful you will be. Over the spring break, write down three things about yourself you love, ask others what they love most about you, and then write down three negative things you will no longer tell yourself.

When you want to change habits, it can be daunting just thinking about where to start. That’s what’s so powerful about “Nothing changes until you do.” It reveals that change starts from within. It also says that you already have what you need to change. You don’t need to wait for someone to solve your problems. You can change your own life. Start now.

Post from: Diets in Review Blog

5 Healthy Habits to Start on Spring Break

If I was lucky enough to be able to stay at Trump Towers New York, I think I’d be one of the first to take advantage of their newest exercise program geared toward kids ages six and up. After all, getting kids moving should be a primary focus for all of us, for creating good habits that will last a life time.

From the press release: “We are pleased to debut our new kids’ fitness curriculum at a time when the health of this country’s children has moved to the forefront with First Lady Michelle Obama’s ‘Let’s Move‘ campaign,” commented Trump International Hotel & Tower New York’s own First Lady, General Manager Suzie Mills. “We deliver Five-Star service to every guest, no matter his or her age, and these additions provide an invigorating and enriching dimension to the existing Trump Kids program.”

The four programs range from swimming to boxing, Wii sports to weight training. Now, I don’t expect that one or even a handful of visits will be enough to start a child on the road to a lifetime exercise – but as a part of a daily routine, I think that the hotel chain deserves props for moving in the right direction. Ideally, I’d love to see every hotel, every school, every club, every location that kids can be found at doing everything that they can to help America’s children develop healthy habits.

Post from: Diets in Review Blog

Trump New York Debuts Kids Fitness Programs

Guest bogger Amie Adcock is an ACE certified Group Fitness Instructor and Personal Trainer in Philadelphia. She is currently pursuing her Wellness Coaching certification and writes fitness and nutrition articles for several sites. You can read more about Amie on her website, The Life of an Exercise Nut. Amie is also one of two winners of DietsInReview.com’s FitBloggin’ contest.

They say opposites attract, however, this can sometimes lead to undesirable results. You may want to get up and go to the gym, but you stay on the couch because your partner wants you to watch another episode of your favorite TV show. When out to dinner, you know the grilled chicken and mixed veggies is a healthier option, but you are encouraged to order the pasta with cream sauce because you need to “live a little.”

If you’re a health nut and your spouse isn’t, it’s easy to pick up on some of his unfavorable habits, which can leave you worse off. While a cheat every now and then is fine, allowing your spouse to constantly influence poor health decisions on you just because he isn’t as health-conscious is going to wreck havoc on your waistline. The trick is to work together, not against each other.

Explain that while you enjoy kicking back and letting loose sometimes, you need to stay on track. Make a deal that he won’t offer you fattening snacks when you watch TV and will give you a pep-talk to workout together when you feel tired. Try cooking together. He’ll be more likely to eat the healthy meal if it’s something he had a hand in creating. Promising to use encouraging words can also inspire you to stay on track. It’s amazing what “you can do it” or “I’m proud of you” can do for your mood.

If your spouse has any concerns with these changes, talk to each other and compromise. Indulging in dessert or skipping the gym every now and then is perfectly fine, and can even help the two of you to feel more comfortable. Relationships take work, and feeling good about you can help to keep that spark going. Just make sure you stay true to yourself and be healthy for you.

You deserve it!

Also Read:

Your Relationships Influence Your Relationship with Food

Does Weight Lost Equal Love Lost?

Girls – Your Big Fat Boyfriend is a Must Read

Post from: Diets in Review Blog

Is Your Spouse Making You Fat?

Olympian Tanith Belbin has had a similar revelation. If you are a fan of ice dancing, you may have noticed that the skater has gained a little bit of weight – ten pounds, to be precise. A silver medal winner in the 2006 Olympics, Belbin switched coaches in 2008 and the first recommendation for the skater was to gain weight. She was not convinced, though, and realized that her hesitancy was rooted in problems with eating. She said, “I swear, I’m not eating anything and I’m exhausted and cranky and stressed and all of those things that make you gain weight even more.”

Belbin took the advice of her coach and found that the small weight gain allowed to her to be a better skater, stronger and even more beautiful on the ice. Lifts are easier for her partner because she is more able to support her weight and the weight gain has had a positive affect on their skating. She and her partner, Ben Agosto, have taken gold in both Skate America and the Cup of China, and they are heavily favored to win gold in the Olympics this year.

Shift the focus from being the thinnest possible and focus on eating healthy foods to help your body be the strongest, most energetic that it can be. You’ll be glad you did.

Also Read:

Carmen Staicer’s Weight Loss Success Story

Eating Advice from Female Olympic Athletes

Post from: Diets in Review Blog

Olympian Tanith Belbin Benefits from Weight Gain

In upcoming weeks, I’m going to present chances to win copies of my new cookbook, “I Can’t Believe It’s Not Fattening!”, and you may just find yourself wanting to, and loving, cooking more. So I’m going to use that book as the inspiration to help stock your pantry.

Must-Haves:

• Strong-flavored extra virgin olive oil – I only use a little bit of oil in my cooking, so I like to use an olive oil with a robust flavor, that way I can taste it without having to overuse it. I also fill my olive oil sprayer with it, too. You can mist the top of oven-fried chicken or French fries with a tiny bit of oil to mimic the oily flavor of fried food. Note: Extra light olive oil is only “light” in flavor, not “light” in fat or calories. So go for a good extra virgin one.

• Lean protein – It’s important to always have a lean protein on hand. You need protein to fuel your body and to build, support and/or repair muscle. I always keep a bag of frozen boneless, skinless, chicken breasts and shrimp in my freezer; I defrost the chicken the night before I want to use it, but the shrimp is great for those last minutes, “oh, drat, I forgot” since it defrosts and cooks quickly. My book incorporates all kinds of lean proteins: boneless, skinless chicken breast, London Broil (also known as top round roast), 96% lean ground beef, 99% lean ground turkey, and chunk light tuna in water (perfect to have on hand at work!). Shrimp and boneless, skinless chicken breasts should be bought frozen (which can often times be a better bargain anyway) if you ever plan to store them in your freezer. I wouldn’t recommend re-freezing meats.

• Brown rice – For years, I ate long-grain brown rice, because it is so readily available and I didn’t realize that various grains have significantly different flavors. Then I tried short-grain brown rice, which I get at my local Whole Foods (or at in the natural foods aisles of some major grocery stores), and I’ve been hooked. It has a nice texture and a nuttier flavor than the longer grains. Plus, it holds up well in the fridge, so I can cook a big pot and rely on it all week as the base of a healthy side like my “Cheesy Brown Rice,” or as a main ingredient for a brown rice salad.

• Old-fashioned oats – We all know oatmeal is a great breakfast option because it’s all-natural, contains fiber and is good for our hearts. But I also love using oats as a binder in meatloaf and meatballs, or even chopped in a food processor with dried fruit to create my “Tropical Truffles.” I also love processing oats into flour in my food processor and using it in healthier baked goods—it tends to be less gritty than whole wheat flour, but has just as many nutrients.

• Fruit – I use a variety of fruit in my book (everything from pears to strawberries to apples to bananas). Whether or not those particular fruits appeal to your taste buds, be sure to buy some fresh fruit (or at least frozen) when you shop. We all know that fresh fruit is a great snack right from the refrigerator, but in recent years, I’ve found it so satisfying as a dessert when roasted. I’ve done everything from roasting grapefruit sprinkled with cinnamon to “Ready-For-Guests Roasted Pears.” I also keep frozen fruit on hand to quickly add to smoothies or defrost to add to oatmeal in the morning. Mango and banana are particularly great for smoothies, so when your fresh bananas get a little softer than you like, peel and freeze those for smoothies.

• Fresh vegetables – No doubt, there’s a need for fresh veggies at all times in your fridge. I personally love salad, so I always have salad greens on hand (arugula is my fave!). Plus, they say you get the most nutrients from raw veggies. Even if you’re not a veggie lover, don’t be afraid to try as many varieties as you possibly can, chances are you’ll eventually find at least one that you like. Stock up on the ones you do enjoy and keep them washed and sliced in the fridge so they’re always within reach. And keep them in the front of the refrigerator, not tucked away in a drawer; I will actually eat them more if they’re the first thing I see when I open the fridge (if the pudding cups are in front, I always eat those more). The point isn’t to force yourself to eat veggies you don’t like, just find as many as you possibly can that you do enjoy and prepare them multiple ways so you don’t get bored with them. When you have choices that take only minutes to make like “Grilled Asparagus with Goat Cheese Crumbles” and “Mexican Caprese Salad” it’s tough to justify avoiding your recommended servings per day.

• Seasonings – These are SO important to have! I always have Reduced-Sodium Old Bay Seasoning, Salt-Free Mexican Seasoning (I use Southwest Chipotle Mrs. Dash), Cajun seasoning, and Blackened Seasoning in my pantry to name a few and I’m always looking for new ones. Seasonings and rubs are a great solution to adding a punch of flavor without fat. When looking for seasoning blends such as these (that aren’t salt-free), always choose varieties that don’t list salt as the first ingredient, otherwise you’ll be adding tons of unnecessary sodium to your dishes. Also check sugar content, some rubs are delicious, but contain tons of unneeded sugars.

• Light cheese – Obviously, even light or reduced-fat cheeses should be eaten in moderation, but I think it’s important to have at least some light or low-fat cheese on hand if you’re a cheese lover. It’s perfect to toss into a salad, melt over grilled chicken breast, add to a sandwich, or munch on along with a piece of fruit. If you want your cheese to cover a lot of surface area (like for a pizza or quesadilla) remember to shred it finely – the fine shreds will melt better and go further, too! I personally love Cabot’s 75% reduced-fat cheddar cheese (it has a great flavor and melts unlike any other low-fat cheese I’ve tried).  In addition to cheddar, I use lots of other cheeses through the book and through my cooking in general: reduced-fat or light Swiss cheese, reduced-fat Mozzarella cheese, reduced-fat provolone, reduced-fat grated parmesan, reduced-fat blue cheese, and light brie.  Sargento also makes really yummy light cheese sticks and they have a delicious mozzarella blend. Pick your favorite(s) and run…moderately…with them.

• Reduced-fat whole wheat flour tortillas – My recipes call for 8-inch reduced-fat whole wheat flour tortillas – at around 100-120 calories each, these are perfect for everything from wraps to quesadillas, and even for thin crust pizzas (never use low-carb tortillas if you plan to crisp them). Anything bigger than 8-inches (unless you find the rare 10-inch ones with only 100 calories, like the ones La Tortilla Factory offers) just add unnecessary calories, carbs, and fat to your meals.

• Whole wheat or whole grain bread– It’s great to have whole wheat or whole grain bread in the house. It’ll save you calories and the whole grains will fill you up. Just stick to the smaller slices (about 70 calories per slice) to keep your caloric intake in check. Sprouted grain breads are a GREAT choice, but they also taste a bit healthier than many other varieties. If you like sprouted grain, definitely go for it!

• Low-fat marinara sauce (preferably low-sodium) – I always like to have a jarred, low-fat marinara in my pantry, contrary to my Italian roots—let’s face it, no-one has time to home-make it every time! It’s an essential for me since I love pizza, pasta, and chicken parmesan – I even love it as a dip for my “Powerhouse Polenta Fries.” In addition to looking for low-fat sauces, be sure to watch the sodium on canned and jarred varieties – they can be shockingly high!

• Healthier pasta – Believe it or not, you can lose weight while eating pasta! You just don’t want to overindulge on white pasta, since it’s doesn’t contain many nutrients. Through “I Can’t Believe It’s Not Fattening!”, I use fiber or protein enriched pastas where possible. But there are plenty of other healthy pasta varieties out there. Brown rice pasta (a bit stickier than regular pasta), and whole wheat pasta are other great alternatives to white pasta (just be aware that you’re not likely to find them in as many shapes). You might have to make a trip to a specialty store to get whole wheat lasagna noodles, for example.

• Fresh and dried herbs – Fresh herbs are definitely a secret weapon in my recipe arsenal. Chop them finely and add them to everything from salads to omelets, dips, marinades, sauces, and even potato salad. Herbs are a great way to add a ton of flavor for virtually no calories, fat or sodium. Use dried herbs in the same way, only more sparingly as the flavor is concentrated when the herb is dried.

• All natural, creamy peanut butter – Peanut butter is naturally high in fat, but it is also a great source of protein, and I do consider it a staple (unless you’re like one of the many people who can’t open a jar without eating the whole thing—then get it out of your house!) While it should always be used in moderation, I like to put peanut butter on a banana with some yogurt, granola and a drizzle of chocolate syrup to make my “Chocolate Peanut Butter Breakfast Banana Split” or to use it in my “Peanut Butter and Banana Waffle Sandwiches.”

• 3-1/2 inch diameter whole wheat or whole grain hamburger buns – When it comes to buns (pun intended!) size really does matter. There are some monster hamburger buns out there. Steer clear of those. Buy the 3-1/2 inch size. They’re perfect for burgers. Sometimes I toast them and use them for breakfast sandwiches, too. They can be frozen and easily defrosted when you’re ready to use them.

• Fat-free vanilla yogurt – Yogurt is definitely one of the most versatile ingredients in my refrigerator! I use it in baking, smoothies, breakfast parfaits, and just for snacking on its own. If you are really looking to consume as few calories as possible, opt for the artificially sweetened variety.  If you’d prefer to stick with all natural ingredients, there are plenty of those, as well, but they are significantly higher in calories.

• Fat-free plain Greek (or regular) yogurt – This is great to eat on its own with a drizzle of honey or fresh fruit, but I also love to use it for savory recipes like dips. I love mixing Greek yogurt in to my favorite dip seasoning mixes for a quick, fat-free dip for veggies or whole wheat pita and use it often in potato salads and other salads.

• Egg whites – It’s important to start off your day with some protein to jump-start your metabolism and to prevent you from getting hungry before lunchtime. For a quick breakfast, I often make an egg white omelet, or scramble egg whites in the microwave (trust me, they are actually BETTER when done in the microwave!) and toss them with some veggies and crumbled turkey bacon for a quick, decadent breakfast scramble. Hard-boiled egg whites make a great snack, too. Or you can get creative (without spending more than a few minutes) and make my “Peppered Turkey and Egg Breakfast Sandwich,” “Breakfast Pastrami Sandwich,” or even “Breakfast Fried Rice.”

Probably-Wants
Now that you’re stocked with the “Must-Haves,” you might want to consider many of the below items, especially if you want to cook quickly.

• Herb Blends– Gourmet Garden makes herb blends.  When I first saw these “herbs in tubes” as I like to call them, I was a little skeptical. But after trying them, I was hooked! The garlic and basil varieties are my particular favorites (mix them together for a great “pesto”). Look for these in the produce section of your grocery store, or you can look for herbs frozen in trays (at my local Trader Joe’s, they sell a brand called Dorot). They’re much handier than chopping the herbs yourself (though if not in a hurry, that’s ideal) and they don’t have added oils or taste acidic like most garlic or herbs found in jars.

• Low-fat granola without raisins – I use this in breakfast parfaits and even in some desserts. Just be sure to get the low-fat kind. Full-fat granolas can have upwards of 7-10 grams of fat and a ridiculous number of calories per ¼ cup serving!

• Fresh salsa – I love using salsa as a condiment because it packs so much flavor for very few calories and zero fat. It also makes a great snack alongside a handful (emphasis on “handful”) of baked tortilla chips. Just be sure to check sodium, some brands can be really high.

• Buffalo wing sauce – Buffalo sauce is not just for chicken wings anymore! Try mixing it into low-fat ranch for a great salad dressing or dip, or stir it into ketchup for a spicy twist. In “I Can’t Believe It’s Not Fattening!” I offer recipes for “Buffalo Mashed Potatoes” and a “Buffalo Blue Cheese Burger” that are super yummy!

• Light and low-fat mayonnaise – I love mixing lower fat mayos with chili garlic sauce, buffalo wing sauce or even horseradish to give them a rich flavor for sandwiches and wraps.

• Mini chocolate chips – These are definitely one of my secret weapons in the kitchen. Because they’re much smaller than standard chips, you need fewer to get more in each bite. They’re great to use in baked goods, but I also love them in pancakes, sprinkled on top of fat-free yogurt, or mixed with some whole grain cereal for a quick snack and chocolate fix!

• BBQ sauce – Find one that has no more than 9 g sugar and 1 g fat per serving. I use BBQ sauce to add flavor with minimal amounts of fat to burgers, sandwiches, and grilled chicken.

• Pierogies – In case you’re not familiar with them, pierogies are the Polish equivalent to ravioli. They’re very similar to ravioli, but they use a mixture of potato and flour to make the dumplings. I have four pierogie recipes in the book.  Needless to say, I love. And since there are many brands that have much less fat than most brands of ravioli, they’re a perfect answer to a quick dinner.  I prefer natural or whole wheat varieties, but they can be tougher to find. Just make sure whatever variety you buy has 2.5 grams of fat or less per serving—Mrs. T’s are the most popular that fit the bill.

• Whole wheat pizza dough– Store-bought pizza dough can be a huge time saver in the kitchen! You can also make a healthy, hearty pizza or breadsticks in no time using store bought dough! I was very pleasantly surprised by the result of my “Garlic Cheese Breadsticks” which are made with whole wheat dough that I happened upon at my local Trader Joes.

Could-Haves
These ingredients could be hit-or-miss in terms of “need” based on your tastes.  I use them all in “I Can’t Believe It’s Not Fattening!”, so they’re in my kitchen.

• Chocolate syrup – This is great when you really need a quick and easy, damage-free chocolate fix. I love to make breakfast “sundaes” with nonfat yogurt, bananas or berries, low-fat granola, and of course a drizzle of chocolate syrup.

• Fat-free frozen whipped topping – I absolutely LOVE my new “Peppermint Brownie Pizza,” which includes fat free frozen whipped topping (aka Cool Whip). If you’d prefer to opt for a more natural alternative, try “TRUwhip” (www.truwhip.com). It has a bit more fat and a few more calories than Cool Whip, but you’ll still end up with a lower-fat, better-for-you treat. I also like to it dollop on top of other baked goods or even good-ol’ fresh fruit.

• Fat-free aerosol whipped topping – Again, great for low-fat desserts and those who can’t have a sundae without whipped cream on top!

• Fat-free hot fudge and/or caramel sauce – These sweet sauces are of course great for homemade sundaes, and a drizzle of hot fudge or caramel can transform an ordinary bowl of fresh fruit into a yummy treat that even the kids fight over. Just make sure to read the nutrition labels when purchasing these items – sometimes they won’t be labeled “fat-free,” but if you read the nutrition facts, you’ll often find they aren’t.

• Fat-free churned ice cream –Fat-free ice cream has come a long way in recent years. These days, fat-free churned ice cream is actually a delicious, decadent-tasting alternative to the traditional stuff, and it can be found at most major grocery stores. I love a number of the varieties offered by Breyers.

• Light Laughing Cow Cheese Wedges – These yummy cheese wedges come in 3 delicious varieties, but I’m a big fan of the Original Swiss because it’s so versatile. Each wedge has only 35 calories and 2 g of fat, so they’re not only great in recipes, but also just to have on hand when you need a quick snack. I also like the Light Gourmet Cheese Bites – they are the key ingredient in my super easy and kid-friendly “Cheesy Brown Rice”!

Remember, a stocked pantry, and refrigerator, are the way to keep your eating on track! Without food in the house, you’re definitely more apt to be able to convince yourself that “The drive-thru is not that bad.” If you’re like me, some meals you just get caught with your pants (or apron!) down and you just plain can’t take the time to cook. For those instances, I always keep my refrigerator stocked with some Weight Watchers Smart Ones. I love their breakfast quesadillas (they look small, but are oddly filling) and their Thai Chicken with Rice Noodles, Traditional Lasagna with Meat Sauce and new Stone Fired Pepperoni Pizza definitely quell my desire for take-out.

Also, remember to check back here soon. You never know what you might win!

Happy Cooking (& Eating!)
Devin

Also Read:

Essential Kitchen Tools for Healthy Cooking

Chef Devin Alexander Says “A Healthy Life is Within Oven’s Reach”

Chef Devin Alexander is the author of several healthy cookbooks, including The Most Decadent Diet Ever! and The Biggest Loser Cookbook.

Post from: Diets in Review Blog

How to Stock a Healthy Kitchen with Chef Devin Alexander

This week, I’m ready to tackle the kitchen. Whether you consider yourself an avid collector or a newbie when it comes to kitchen tools and gadgets, there are a few basic pieces that I highly recommend to assist you in preparing your healthy meals efficiently. I know it’s easy to feel overwhelmed when you’re deciding which key pieces to purchase for home cooking. Or, if you’re like me, maybe your kitchen gadget collection has grown to encompass so many pieces, it might be time to pull out the essentials and move the rest into storage to free up some space. Whether you’re just getting started on building your equipment arsenal or looking to streamline your current collection, below are the key pieces for making your healthy cooking adventures effortless!

Olive oil sprayer – Unlike the sprayers you buy pre-filled at the grocery store, these get filled with your choice of olive oil, so you don’t consume any added chemicals or propellants. These sprayers work just as well if not better than pre-filled ones. Look for them at Bed Bath & Beyond, at Williams Sonoma, Sur La Table or online.

Kitchen scale – Having a kitchen scale doesn’t mean you need to weigh everything, but it’s excellent for weighing protein (such as fish, chicken, or beef) and cheeses at least every once in awhile.  Even though I work with food all day, my portions can creep up in size at times when I’m not being careful. Using my scale helps me stay in check. You can go with a basic one, or you can invest more on one with cool features, like a pull-out display or a database of popular foods.

Measuring cups and spoons – Not only are these necessary for following recipes properly, but as with the kitchen scale, they are great tools for portion control. I always use my measuring spoons with ingredients like extra virgin olive oil or salad dressing since they’re very calorie dense. This is also not a place to spend a lot of money. Nowadays, you can even find durable and dishwasher-safe measuring cups and spoons at some 99-cent and bargain stores.

Parchment – Parchment is especially helpful if your nonstick bakeware isn’t so nonstick (either from lots of use or because the nonstick surface just isn’t super high quality), or if you just can’t afford to stock up on nonstick bakeware yet. You can line regular cookie and baking sheets with parchment paper to prevent food from sticking and to keep it in tact. It makes cooking a breeze and clean-up a snap!

Fine-cheese shredder –Shredding cheeses finely means that you use less to cover a larger surface area, and lower-fat cheeses melt better when shredded finely. I love to use a little finely shredded cheese on everything from omelets to homemade pizza.

Meat mallet – I like this for pounding chicken breast (to tenderize it) for oven-fried chicken cutlets, but it’s also a great all-purpose tool for jobs like crushing cookies and crackers. Buy one with a flat surface (to use on chicken and delicate items) and one with a toothed-side for tenderizing your lean cuts of beef.

A couple of high quality knives – Yes, good knives are an investment. But when it comes to high-end, expensive knives, you only need a couple: 1 all-purpose knife (such as a Santoku) for most cutting jobs and 1 utility knife for trimming and cutting raw meat. Then you’ll also want to have 1 serrated knife for slicing bread and tomatoes, but this one doesn’t need to be top-quality (though it’s fun if you happen to have some extra cash burning a hole in your pocket). You shouldn’t need much in the way of knives beyond these three, and if you do, you can opt for more affordable brands.

Cutting boards – Not only are good-quality cutting boards important for safety reasons (you never want to cut on a flimsy surface), but cutting on a nice board is better for the longevity of your kitchen knives. I like wooden or bamboo boards, but plastic boards are great, too (make sure the plastic ones are dishwasher safe so you can thoroughly sanitize them after working with raw meat). Use the plastic ones for raw chicken and other meats that could otherwise contaminate, then use the wooden ones for your veggies, cooked meats, cheeses, slicing citrus, etc. that contain less bacteria.

Blender – Blenders make great sauces and purees, and I especially love them for smoothies. Make sure you get one with ice-crushing capability so you can easily blend ice and frozen fruit.

Glass baking dishes – These are great for casseroles, baked pasta dishes, and desserts. You really only need two sizes for most dishes unless you’re cooking for a large family or party, and luckily they tend to be pretty inexpensive. Just pick up the 11 x 7-inch and 8 x 8-inch sizes, and you’ll be good to go! If you have a larger family or want lots of leftovers, you may want to pick up a 9 x 13 as well.

Non-stick cookware and bakeware – Of all the items on this list, these are definitely the most expensive, but I have to say I rely on them the most. Non-stick pans allow you to cook with little to no oil, which is essential for cutting fat from your diet. If you have to douse your pans with tons of oil or butter just to keep food from sticking, you are already adding tons of fat that’s just plain unnecessary. If a whole new set of pans seems too expensive, try buying just one or two pieces (I would recommend a medium or large skillet and saucepan to start). When it comes to bakeware, a small, medium, and large nonstick baking sheet is a great place to start. And remember to use only heat-safe nylon or wooden utensils on your nonstick surfaces to prevent scratching or damage.

Besides the essentials, there are some other kitchen gadgets I really love. If you have room in your budget for more pieces, I highly recommend the following:

Heavy whisk – Heavy whisks are great for mixing up batters and whipping egg whites.

Hand-held mixer – You can use a hand mixer for ease with everything from mixing up your healthy baked goods to whipping egg whites or even for making super smooth mashed potatoes.

Salad spinner – To make restaurant quality salads at home, you MUST get your lettuce super dry. There’s no quicker or easier way than using a salad spinner!

Meat thermometer – A good meat thermometer takes the guesswork out of cooking everything from the perfect roast to the Thanksgiving turkey. You can even find reasonably priced digital thermometers that are super accurate.

Steamer insert – Look for silicone versions that are not only inexpensive and durable, but they’re safer for your nice nonstick cooking surfaces than metal.

Rubber spatulas – Rubber spatulas can be lifesavers, especially when it comes to healthy cooking – you want to scrape every last drop of brownie batter or salad dressing out of the bowl! Make every calorie count!

Food processor and/or mini food processor – When it comes to grating a large amount of cheese, making the quickest whole-wheat pizza dough ever, or whipping up super simple sorbets with frozen fruit and yogurt, I love my food processor. The mini version is great for chopping herbs, mincing fresh garlic, and even grinding spices, while the larger one is great from processing oats to make whole grain oat flour or processing cubes of chicken breast to make extra lean ground chicken when you can’t find them at your grocery store and/or for making your whole wheat or whole grain breads and doughs.

Now you may be thinking that this list is long.  And it is a bit long, but not every piece of equipment is necessary for everyone—unless you cook all the time. Then, the investment will be well-worth it in the long run because you’ll save so much money cooking that the equipment will more than pay for itself even in the short-run.

Happy Cooking (& Stocking Up!)

Devin

Ps: Don’t forget to check back in upcoming weeks. You don’t want to miss the chance to win some of these great tools and more!

Chef Devin Alexander is the author of several healthy cookbooks, including The Most Decadent Diet Ever! and The Biggest Loser Cookbook.

Post from: Diets in Review Blog

Essential Kitchen Tools for Healthy Cooking

There are many New Year’s Day traditions, including eating a bowl of black eyed peas for luck, watching college bowl games, taking down the holiday decorations, and even resolving to make some grand change in the coming weeks and months.

The bowl games sound like the most appealing, but you’ll no doubt find yourself mulling over a resolution. The thing is, most people make some bold decision to make drastic changes in their lives, and no matter how much commitment to that goal they wind up falling short. It’s not because they aren’t capable, but instead that we just aren’t programmed to accept that much change so quickly. Especially when it comes to our favorite food, cigarette, TV show or other vice.

This year, resolve to make a simple resolution. Make it an attainable goal. And don’t stop there. When you reach that goal, make another one, and then another. With each little success you achieve you’ll be motivated to shoot for another. Before you know it, it will be January 1, 2011 and you’ll be down to a goal weight, or will have completely given up soda, or maybe be walking more than driving.

If you need a little push in the right direction, try on these simple resolutions for size. And then get ready to make it an entire year of mini-resolutions that add up to one big healthy change!

• Replace one soda with a glass of water each day.
• Do a half-decaf, half full-caf blend and slowly wean yourself to full decaf coffee.
• Wake-up 30 minutes early during the work week. Use that time to read, meditate, eat breakfast, take a walk or simply not feel rushed in the morning.
• Buy one new fruit and vegetable at the store each week, and actually eat it!
• Take your lunch to work at least once each week.
• Eat dinner at the table without TV or other media interference at least one night each week.
• Pick a spot one mile from your front door and walk there and back most nights of the week.
• Carve out some “me” time for one hour each week.
• Pay for, and attend, three sessions with a personal trainer.
• Get a physical.
• Take a multi-vitamin each morning.
• Jog in place or do push-ups during commercials of your favorite TV show.
• Pace during long phone calls.
• Play outside with your kids for an hour each weekend.
• Don’t eat while in the car.
• Swap your favorite ice cream for the sugar-free version.
• Order a salad at every meal when dining out (dressing on the side).
• Swap ground turkey for ground beef in one meal a week.
• Give one loaf of whole grain bread a try.
• Leave work on time one night each week.

Continue reading for more tips on making a healthy New Year’s resolution.

Post from: Diets in Review Blog

20 Healthy New Year’s Resolutions You Should Make

“Believe It, Be It” published last month and provides an intimate look at Ali Vincent’s life – what got her to her starting weight of 234 pounds, what pushed her to follow her dream and win Biggest Loser season five, weighing 122 pounds, and how she lives her life today, still listening to her mantra.

Listen now as I speak with Ali about the book, her lifestyle, and what her advice is for everyone about to start those New Year’s resolutions.

I had the opportunity to visit with Ali during the Biggest Loser eight finale. If you’d just met her you’d never know that she was once overweight; if you are a fan of the show, you’d be proud to see she still looks fantastic! Ali says she’s found balance in her life now, while still regimenting her fitness and dietary habits. For her, the work involved with maintaining her weight isn’t because she has to, but because she wants to. It helps her to stay true to herself, saying that when she lets the little things slide, they add up to the bigger things.

Ali is a loyal user of the BodyBugg, crediting it with helping her control her calorie consumption and calorie burn. She tells the story of seeing a woman in a grocery store wearing one and not able to understand why anyone would wear it out like that. When she saw the abundance of healthful food in her grocery cart, she made the connection. “Healthy people are healthy because they choose to be healthy,” was her realization.

To everyone about to embark on a weight loss resolution this new year, Ali wonders why people have to wait. She says “start now!” She offers a few important tips for ensuring you stay true to your goals and set yourself up to win:

• Clean out the kitchen cabinets and replace unhealthy foods with more nutritious foods
• Hire a personal trainer or enlist a workout buddy
• Make yourself accountable to others and yourself by telling everyone you know about your goals
• Remember that there are no Mondays, no ruined days

“Believe It, Be It” should definitely be on your reading list, especially if you’re seeking the motivation to get started on your own journey. Coming up in 2010, watch for Ali to continue attending speaking engagements, guest hosting QVC and participating in more road races and triathlons. Her most important work in 2010 may be getting her Believe It, Be It foundation off the ground, with plans to host its first camp this coming summer.

Calling herself an ambassador of wellness and movement, Ali reminds everyone that you don’t have to conquer a mountain all at once, you just have to take that first step.

Post from: Diets in Review Blog

Interview with Ali Vincent, Author of Believe It, Be It