Summer Time's Greek to Me

Even if you’re enjoying a “stay-cation” at home, summer’s blue skies, sunny days and star lit nights offer the perfect settings to enjoy a taste trip to Greece. Many of the ingredients in Greek cuisine can literally be described as food of the Gods when you dip into the stories of ancient mythology. Milk from the goat, Amaltheia, was said to have nourished the great god Zeus who was born in a cave on the island of Crete. According to myth, a bee nestled in that same sacred cave was the original source of Crete’s delicious velvety honey. Citrus fruit was created by Gaea, the goddess of the earth, as a wedding gift to Zeus and Hera and then closely guarded in the Garden of Hesperides, far from the inquisitive eyes of Minoan mortals. Sliced oranges topped with a sprinkling of goat cheese and a drizzle of honey sounds heavenly and fits in with down to earth modern medicine’s advice for a healthy diet.
Greek Food and Good Nutrition
Today, nutrition researchers who work to separate food fact from fiction when studying the benefits of dietary habits through time point to the Greek way of eating as one of the best in the world. Healthy highlights include daily consumption of fruit, vegetables, legumes, grains, nuts, seafood and olive oil. In the 1960’s and ‘70s, Greece topped the charts with the highest life expectancy and one of the lowest rates of heart disease in the world attributed to the doubly beneficial effect of the Greek diet and the culture’s emphasis on physical activity. Artemis Simopoulos, MD, author of The Omega Diet and one of the world’s leading experts on the traditional Greek diet points to the positive nutrition power and disease fighting properties which come from “bioprotective nutrients” such as vitamins C and E in fruits and vegetables and the fatty acids in fish, nuts, olive oil and greens.
Greek Menus
The menu at Kyma, a Greek restaurant in Atlanta, features dishes that would please both ancient Greeks and modern nutritionists with its emphasis on wood grilled whole fish and a multitude of tasty vegetable side dishes.

Kyma’s executive chef Pano Karatassos, lavishes as much attention on a simple stew of plump giant white kastorian beans with tomatoes, onion and dill as he does on his show-stopping slow braised lamb shank entrée with Greek couscous. A side of wilted wild greens tossed in extra virgin olive oil and lemon juice is right in line with Dr. Simopoulos’ research suggesting that regular consumption of dark green leafy vegetables is one of the specific reasons the Greek diet is rich in disease fighting phytonutrients. For dessert, a traditional Greek yogurt topped with nuts and honey is food for the gods and guests at Kyma.

But, since humans do have a weakness to drift off course toward temptation (as detailed in just about every story of Greek mythology) Greece has lost some ground in the super-healthy category as modern day Greeks succumb to the gradual addition of more processed foods higher in sugar and saturated fats and have become more sedentary due to a contemporary lifestyle dependent on cars and computers.

So, before you sit down to a huge plate of hearty Moussaka (ground lamb and eggplant casserole) or platter of flaky spanakopita (phyllo pastry filled with spinach and feta cheese) remember that portion sizes still count when enjoying nutritious Greek foods. And note that too much sitting down can be part of the problem too. Healthy Cretans studied in Greece paired their goat cheese consumption with chasing goats up and down rocky hillsides.

Modern Ways to Reap Ancient Dietary Rewards


• Alpha to Omega- Eat foods rich in Omega 3 fatty acids such as fish, walnuts, olive oil, canola oil and dark green leafy vegetables

• It’s no myth - Eating seven or more servings of fruits and vegetables every day is the foundation of a healthy diet.

• Earthly advice - Eat more vegetable protein, including peas, beans and nuts.

• Go for Greek Dairy- Feta cheese has one-third less fat and 30 percent fewer calories than cheddar cheese. Greek yogurts contain nearly twice as much protein as other yogurts.

Finding Fitness in a Fattening World

The best formula for weight loss is and always has been consuming fewer calories and burning more of them through exercise.

But, keeping track of calorie counts has never been easy. There are charts and graphs and lists of the calorie counts of foods to refer to, but it’s time consuming and often confusing. Even dietitians who analyze diet records admit it’s often a frustrating chore, especially when clients overestimate and underestimate some amounts.

Say you had a glass of wine with dinner? Okay. But, was it in a 16-ounce tumbler? You had a salad with lunch? Great, but was it a few lettuce leaves drowned in ranch dressing or a large bowl of mostly vegetables, lightly dressed?

Dietitians are trained to be diet detectives to help ferret out the truth and teach clients how to better communicate exactly what and how much they’re consuming. That way they can figure out why the client isn't losing weight and help design a diet that hits the mark with the right number of calories to consume each day.

Calling for help

Research shows that dieters who keep food journals noting what they eat lose twice as much weight as those who don’t. Adding notes on physical activity is critical, too.

But the pages of a journal don’t tell you how many calories in a croissant.

Enter an age of technology-aided dieting. Weight-loss programs available on smart phones, including the iPhone and BlackBerry, make it easier to tabulate calorie intakes and even help plan diet goals. While there are no long-term research studies yet to show how well these apps help shed pounds, weight-loss experts are enthusiastic about these new tools. Losing weight is hard enough; so if keeping track of calories is easier, more accurate and perhaps even more fun using your iPhone, then chances are you will be more successful.

Popular, free weight-loss apps to try include LoseIt for iPhone and Calorie Counter by Fat Secret, for all smart phones.

Little things are big things

Apply the little proverb to weight control: Little things mean a lot. Little bouts of exercise -- as short as 10 minutes in duration -- can add up to significant gains in fitness. Unfortunately, it’s also the little bites eaten here and there above daily caloric needs that can add up to sizable weight gain over time.

Call it the “creep” -- the cumulative effect of small daily errors in energy balance that slowly but surely feed the growth of body fat.

As obesity expert Dr. Robert Kushner of Northwestern University explains, “By consuming just 12 calories more per day you can gain two pounds a year. By eating 125 calories more per day you can gain more than 12 pounds in a year.” The sage budget advice to "watch the pennies and the dollars will take care of themselves" holds true here, too.

On the exercise front, registered dietitian Ruth Ann Carpenter of the Cooper Institute in Dallas summarizes physical activity guidelines for weight maintenance. “Do 150 minutes of moderate intensity activity per week, such as walking, biking or gardening. Split it up into at least three days a week with no less than 10-minute bouts at a time.” If you want more health benefits, you’ll have to do more exercise.

It’s the calories, folks

Bottom line: to prevent weight gain, each day you should walk 2,000 steps and cut 100 calories. (Skip the cheese on the burger and pass on another pat of butter.) To support weight loss, you should walk at least 10,000 steps and cut 500 to 1,000 calories a day.

Learning how to make these healthy lifestyle choices is not easy in a world that weight control experts call an “obesogenic environment.” But it is a critical survival skill needed to prevent weight gain and related illnesses such as diabetes and heart disease.

I’ve taken Dr. Kushner’s list of forces that contribute to obesity and given them healthy makeovers.

Finding fitness in a fattening world

- Hurried life, always rushing: walk even faster to burn more calories, take the stairs instead of waiting for the elevator, park farther away and walk instead of circling to find the closest parking spot. Make moments of calm count. Savor your foods.

- Food available everywhere: this often means more variety, so be more selective about what you choose. Since weight loss apps are mobile, you can keep track of your calorie totals as the day progresses. Think twice before taking a second helping.

- Eating out more: whether it’s a fast-food or fancy place, become familiar with the calorie counts of your favorite foods at restaurants you frequently visit. Weigh-loss apps tap into databases with nutrition information on thousands of foods. Check them.

- Exercise engineered out of our lives: take the stairs, hide the remote, just say "no" to robot vacuum cleaners, open the garage door manually, ditch the drive-thru and walk into the restaurant. Weight-loss apps include extensive lists of the number of calories used during various physical activities. Track your totals so you’ll know how many more stairs to climb before the end of the day.


Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolyn
oneil.com.

Dive Into the Pool! Solving Summer Diet Slow Downs

Heirloom Tomatoes from JCT Kitchen "Killer Tomato Fest"...proof that summer flavors are hot!
So how are you doing on that summer time slimming regime? If you've lost a little steam and starting steering away from the low calorie side of the menu, you’re not alone. Nutrition researchers have found that our enthusiasm for the “diet” version of foods slows down over time. A study reported in the American Journal of Clinical Nutrition found that after just five days of feeding participants lower calorie versions of recipes such as spaghetti and meat sauce satisfaction ratings fell by 30 percent. This might help explain why so many people are easily side tracked from healthy eating goals in a relatively short period of time. So, what can you do to keep your mind and taste buds motivated to choose the meals more likely to help you meet summer weight control goals? Here are a few strategies and suggestions to help keep boredom at bay.



Know Which Flavors are Free – There are plenty of ways to jazz up steamed vegetables, grilled fish and other menu choices you might otherwise garnish with a high fat sauce. Lemon juice, salsa, steak sauce, barbecue sauce, hot sauce, soy sauce and vinegars are low cal or no cal options for adding flavor without fat. If you’re watching your sodium intake choose lower sodium versions of soy sauce and go easy on the steak sauce.

Add Detective Novels to Summer Reading – Learn to read between the lines because menu descriptions don’t always tell the whole story about the added fat and calories in a dish. If it says “crispy coating” it probably means it has been deep fat fried or pan fried and always ask the server about how sauces are made. For example, is it a “light” tomato sauce because it’s made with cream and color is lighter? It can happen! And did you know that many restaurants poach seafood in oil? When you see “poached” it doesn’t always mean in low calorie water based broths.



Get what you want but skip the extras- Give in but don’t give up. It’s not the craving for pizza that ‘done your diet wrong’, it was the decision to add extra pepperoni or double cheese that sent the fat and calories over your limit. Watch out for extras such as fried croutons on salads, bacon slices on burgers and cheese sauce slathered on steamed broccoli. Use cravings as an opportunity to add good nutrition such as more veggies on pizza. In the dessert department enjoy a large bowl of fresh berries topped with a small serving of ice cream, instead of a huge bowl of ice cream topped by a few berries!



Find Farms on the Menu

Fresher flavors make for happier taste buds, so summer’s bounty of just picked produce can help keep healthy fruit and veggie focused meals more interesting. The good news is that a bumper crop of chefs today are enthusiastic about featuring top notch organic and locally grown ingredients on their menus. Carvel Gould, executive chef at Canoe in Vinings buys as much as possible from local farmers and added raised bed gardens to the landscaping around the restaurant. Jimmy Carter owner of Milton’s Cuisine and Cocktails in Alpharetta tends an acre garden overflowing with corn, heirloom tomatoes, cucumbers, peppers, squash, herbs and other tasty treasures for chef Boyd A. Rose to feature on their menu of “new southern cuisine.” City chefs focus on rural riches, too. Thomas McKeown ‘s menu at Terrace restaurant at The Ellis Hotel in downtown Atlanta reads like a road map of Georgia with heirloom cherry tomatoes from Crystal Organic in Newborn and lettuces from Indian Ridge Farm in Clarksville. He says, “I try to keep the food as natural as possible and let the food speak for itself. When you start with high quality product it is easy to make great dishes.”


Happy with the Taste but Want to Eat More?
Well, then you’ll have to move more. Whether it’s a morning jog before it gets too hot, a lunchtime cardio class or dancing after dinner, exercise not only helps you maintain the weight loss you’ve achieved; it allows you to eat more without regaining. Trade in some hammock time and step up your activity level this summer and you’ll burn the calories needed to savor a ballpark chili dog or poolside frozen cocktail.

About those recipes.....on Fox 5 Atlanta

The Lady of the Refrigerator...reveals......













Avocado Spring Rolls
Makes 8 rolls

3/4 cup finely shredded Napa cabbage (packaged angel hair works great too!)
1/4 cup fresh Thai basil leaves, thinly sliced
1/4 cup fresh mint leaves, thinly sliced
1/4 cup fresh cilantro, finely chopped
1/2 cup cucumber, peeled, thinly sliced
1/2 small red bell pepper, thinly sliced
1 avocado, sliced ¼” thick lengthwise
1/4 cup citrus dipping sauce*

Optional:
4 ounces (1/4 pound) cooked chicken breast (Rotisserie chicken is perfect for this)

*Citrus dipping sauce:
1 tablespoon fresh squeezed lime juice
3 tablespoons fresh squeezed orange juice
1 tablespoon fresh ginger, peeled and finely grated
1/4 teaspoon red pepper flakes
1 tablespoon honey
1/2 teaspoon soy sauce
1/4 teaspoon sesame oil

Whisk all ingredients together

16 rice paper wrappers

Make the citrus dipping sauce and set aside for flavors to blend.
Remove skin from chicken breast and shred into small pieces. Combine the cabbage, basil, mint, cilantro and toss. Cut the red pepper, cucumber and avocado.

Fill a shallow pan with hot water. One at a time, dip the rice paper wrappers in the hot water until soft and pliable. Spread the hydrated rounds onto a clean, flat, dry surface. Arrange avocado and peppers in a single layer across the center of the rice paper round; spread 1/4 cup of the cabbage mixture on top then 1/2 oz. chicken. Drizzle with the dipping sauce. Fold the bottom end of the rice paper over the top of the mixture, fold the sides up and then roll into a tight cylinder, "burrito style". Repeat until all ingredients are used. Cut diagonally and serve with the dipping sauce.

Watermelon and Mango Salsa
Serves 6

1/4 cup lime juice
2 tablespoons brown sugar
1/2 teaspoon kosher salt
2 tablespoons crystallized ginger, finely minced
1 small jalapeno pepper, core and ribs removed, finely diced
1/4 cup red onion, 1/4" dice
2 cups watermelon, 1/4" dice
1 ripe mango, peeled and 1/4" diced
1/2 cup cucumber, peeled, seeded, 1/4" diced (1 small cucumber)
2 tablespoons fresh mint leaves, very thinly sliced

In a large bowl, whisk lime juice, brown sugar, salt, ginger and pepper until sugar dissolves. Dice the onion and soak in ice water to remove acid and crisp. While onion is soaking, cut watermelon, mango, cucumber, and mint and add to the bowl with the dressing. Drain the red onion and add to the fruit mixture; gently toss. Cover and chill. Season with salt to taste and serve cold.

This is great with a baked, whole grain tortilla chip or over grilled fish or chicken.


See these recipes on Fox 5 Good Day Atanta


http://tinyurl.com/2dn2spn

The New Picture of Health

What should Americans be eating today?
Congratulations to those who say they’re trying to eat a better diet to lose some weight and improve their overall health.

As you’ve no doubt heard, the American diet could use some improvements to battle obesity and help prevent diet-related illnesses such as heart disease, diabetes and cancer. But what does a healthy diet look like these days?

Does it mean trading steaks on the grill for tofu and bean sprouts? Should salad bowls be bigger and ice cream bowls be banned? Are there clearly defined dietary devils and angels?

Addressing these questions is the job of the 2010 Dietary Guidelines Advisory Committee. It was established to update the 2005 Dietary Guidelines by taking a look at the latest and greatest nutrition research and then advising leaders at the U.S. Department of Agriculture and the U.S. Department of Health and Human Services (HHS) on what Americans should be eating today.

In its report, released this month, the committee concludes that, “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood, and they eat too much added sugars, solid fats, refined grains, and sodium.”

Translation: Spend more time exploring the produce section and less time eyeing fried chicken in the deli.

Get off the 'soFAs'

Remember all the talk about “couch potatoes,” referring to sedentary habits that contribute to weight gain? Well now couches are joined by sofas! The 2010 Dietary Guidelines report warns that “SoFAS” (solid fats and added sugars) contribute about 35 percent of calories to the American diet for kids, teens and adults.

"Solid fats" refers to the fat in butter, cheese, stick margarine, vegetable shortening (oils that are hydrogenated to be solid at room temperature) and the fats in meats.

"Added sugars" doesn’t need much explanation, but don’t forget that includes soft drinks. The report states, “Reducing the intake of SoFAS can lead to a badly needed reduction in energy intake and inclusion of more healthful foods into the total diet.” So couches and sofas are out, but tables are in. The committee included advice to encourage the enjoyment of healthy food and pointed to the benefits of Mediterranean-style dietary patterns.

Translation: Set a table outside with platters of grilled fish and lemons, vegetables drizzled with olive oil and sliced melon for dessert; preferably with a view of the sea.

The 2010 ‘Uncle Sam Diet,' if you will.The Dietary Guidelines Advisory Committee report: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds.”

Translation: Check out the vegetarian entrees on menus when dining out, even if you’re not a vegetarian, to increase intake of valuable nutrients including fiber and antioxidants.
The report: “Increase the intake of seafood and fat-free and low-fat milk and milk products and consume only moderate amounts of lean meats, poultry and eggs.”

Translation: You don’t have to cut milkshakes or steaks from a healthy diet. Lean toward low-fat dairy and lean meats. For instance, from flank steak to top sirloin, there are 29 different cuts of beef that qualify as lean with less than 10 grams of fat per serving.
The report: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.”

Translation: Don’t waste calories on sugar-sweetened beverages and deep-fried foods. If you do, spend those calories wisely with smaller portions enjoyed less frequently.

The report: “Reduce sodium intake.”

Translation: Shaking a salt habit doesn’t have to mean suffering with bland foods. Add a world of healthy flavors with fresh herbs, dried herbs, spices, citrus, vinegars, salsas, garlic and mushrooms. Cooking techniques such as grilling, roasting and pan searing caramelize the natural sugars and proteins in foods to add flavor.
The report: “Lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.”

Translation: Looks like we'd better go easy on the doughnuts and tortilla chips.
To read the full report from the 2010 Dietary Guidelines Advisory Committee, go to www.dietaryguidelines.gov.

Vacation Diet

Just because you’re taking a vacation or even a “stay-cation” with time off spent at home doesn’t mean an escape from diet and fitness habits. In fact, many people today are using their precious days away from a hectic work schedule to attend to health goals. So vacation time is emerging as an opportune time to focus on wellness. Flexible days where you decide what to do when are perfect for taking a pilates class for the first time at a resort or gathering goodies at the local farmer’s market and leisurely cooking up meals at a vacation house.

Registered dietitian, Donna Shields, MS RD has noticed this emerging health trend in her conversations with vacationers in Key West, Florida where she is a self professed “southernmost nutritionist.” Author of the Caribbean Light cookbook, she’s well qualified to help clients trim the calories in a poolside pina colada or discover the healthy flavors of fruit salsas on grilled fish, “Mango and other tropical fruit salsas can be a healthy accompaniment to an entrée or as a sandwich topping; lots of fresh flavor, few calories and a nutritious choice. For cocktails, the Mojito would be a good choice, although it will contain some simple syrup or sugar, most of this rum beverage is club soda which is calorie free. Frozen blended drinks such as Key West’s famous margaritas are usually loaded with sugar, made from presweetened mixes. Pina coladas are a double whammy in that they also can be fairly high in fat due to the cream of coconut.”

Of course, vacations are meant to be fun and an escape from the everyday but indulge wisely. A week of eating breakfast buffets, fabulous lunches and late night dinners followed by an evening of libations can add up to significant weight gain. An extra 3 to 5 pounds is not exactly the souvenir you wanted to bring home with you!

Vacation Diet Tips:

Lighten up expectations- Unless you’re headed to a spa with strict diet and exercise regimes, aim to maintain your weight on vacation.

Try something new- Add the adventure of tasting healthy new foods such as a fish you’ve never tried before, tropical fruits or fresh picked mountain berries.

Hammock time- Know that taking an afternoon nap or collapsing early for a good night’s sleep is not just recharging your batteries it’s helping with weight control. Research shows that getting enough sleep keeps your metabolism humming more efficiently and that helps burn calories!

Packing for vacation – Include healthy snacks such as nuts, fresh fruit, popcorn, whole grain crackers, low fat cheeses in a vacation road trip or air travel packing list.

Skip work but not meals - Eat 3 meals and allow one or two 100-150 calorie snacks per day. Make sure to include sources of lean protein (eggs, fish, chicken, lean beef cuts and non fat milk and yogurts) to keep you feeling satisfied throughout the day.

Choose favorites – If it’s melted butter on Maine lobster that makes your vacation or fresh churned ice cream at the beach that helps you melt into relaxed mode; then go for it! Skip the things you really don’t care about (such as the bread basket at dinner or cheese on a burger) to allow for the calories your really crave.

Exercise some fun -“Leave the car keys in the hotel room and start walking everywhere,” advises Shields, “Biking in Key West is what I would call “functional” exercise. We don’t really think of it as exercise but simply a way to get from one place to another. It’s practical, quick, very green and there’s no hassle or cost of parking. It’s great for the quadriceps muscles which don’t get much use if you’re used to sitting at a desk all week.”

Feeling Better Already - A little down time helps us get in touch with our bodies, minds and our taste buds. Eating mindfully and really savoring flavors is an important part of wellness advice today. As Sheilds shares, “Having fun on vacation is important, doing something nice for yourself can also make you feel better. Sharing a bottle of wine with a little platter of olives and nuts with friends at sunset could be the highlight of your trip.”

Summer Lights

A toast to summer!!
How about a little rose wine this summer? Remember Mateus? Perfect with crab cakes at a pool party.
Mateus is an inexpensive medium-sweet frizzante rosé wine produced in Portugal. From research, ie Wikepedia!!"The brand was created in 1942 and production began at the end of World War II. The wine was especially styled to appeal to the rapidly developing North American and northern European markets. Production grew rapidly in the 1950s and 1960s and by the late 1980s, supplemented by a white version, it accounted for over 40% of Portugal's table wine exports."

I think a litle pink is poised to make a comeback. Dry rose wines are ALL the rage in smart sets now from Montreal to Montana. Now.....here's a toast to summer slimmers!!

Summer rules! Time to wind down, wear shorts on weekdays, dine outside and declare a free zone away from all of the fuss. Foods lighten up too. Summer issues in a new crop of restaurant menus featuring more salads, grilled entrées, cold soups, frozen drinks and fruit for dessert. The heat drives more diners to cool down with chilled foods and cold beverages and because summer fashions bare more skin there’s more demand for diet-friendly dishes. The problem is that “light and fresh” doesn’t always mean light in fat and calories.
Summer Salads
Whether you’re tossing your own or eyeing the salad section on a restaurant menu beware of the summer salad “blockbusters”. Many overly huge entrée salads aren’t a slam dunk for summer dieters so check web site nutrition information for the big chain restaurants. Many weigh in around 1000 calories. And anywhere you dine, stop and do the mental math- high fat ingredients add about 100 calories per ounce. So chances are when you pile on the cheese, fried chicken, croutons, bacon bits and salad dressing you’ve probably eaten more calories than a large burger and fries.
Remember that the principle ingredients in a salad are supposed to be fresh, raw vegetables, which are low in calories, a good source of fiber to keep you feeling full. Pick veggies in lots of different colors to contribute a wide variety of nutrients to your diet. Add a total of 3 to 4 ounces of lean proteins such as boiled egg, grilled chicken or steak, steamed shrimp, seared tuna or deli sliced roast beef, turkey or ham. Accessorize with a few nuts or small amount of grated parmesan or crumbled goat cheese.
What’s really refreshing to see this summer is a bumper crop of culinary creativity in the salad category. Cheryl Orlansky, dietitian and spokesperson for the Georgia Dietetic Association likes what’s on the menu at Metro Fresh in midtown Atlanta, “To help plan I check their daily specials on line before I go. For example, English Peas and Black Eyed Peas in a salad with mint from their garden with a little feta cheese and lemon zest with olive oil.” Orlansky also likes Metro Fresh’s version of Spaghetti and Meatballs which turns the dish into sort of a salad, “Instead of pasta they use julienned zucchini and yellow squash topped with marinara and meatballs. There’s lots of creativity here.”
Slimming Summer Menus:
- Look for menus that take advantage of summer’s bountiful harvest of low calorie nutrient rich produce including tomatoes, cucumbers, field peas, peaches, basil, and all kinds of berries. Did you know that the vitamin C in produce is essential for building collagen for healthy skin? Another summer beauty tip.
- Don’t be fooled by the fire. Grilled meats and fish are often slathered with butter or oil so request that your order be brushed lightly with oil. Orlansky likes what’s going on the wood fired grill at Fuego Mundo, a South American inspired restaurant in Sandy Springs, “It’s easy to eat well here. Pick a protein, such as tilapia, tuna, sea bass, honey citrus salmon, chicken, chicken sausage, steak, lamb, or tofu. Then you choose your veggie sides such as plantains, rice, quinoa, or black beans. You can go vegan, vegetarian or full on carnivore at this fun spot.”
- Avoid cream based cold soups and go for choices chock full of vegetables such as gazpacho. Fruit soups, from melon to strawberry are delicious and nutritious summer menu additions, too.
- Instead of ice cream or gelato, you’ll save hundreds of calories per serving by choosing fresh fruit sorbets or frozen desserts made with low fat or fat free milk. Many of those trendy frozen yogurt outlets make versions with fat free milk, but watch the toppings. Choose fresh fruit when possible and skip the crushed candies. Milk and muscle note: A study in June issue of Medicine and Science in Sport and Exercise reports that women who drank two glasses of fat free milk a day after their work outs improved muscle tone and lost more fat.
- Think about your drink. Pina coladas may be popular poolside cocktails, but the high calorie content really doesn’t pair well with a bikini! Count 400 calories per 8 ounces of a Pina colada, margarita, or fruit daiquiri. Look for the new ‘skinny’ mixers made with no calorie sweeteners such as sucralose or stevia. Or for less than 100 calories per 8 ounces choose a light beer, vodka and soda with spritz of fruit juice or a rum and diet cola.