Life with Joy

My Heart-Healthy Checklist for 2012

2012-02-02T20:00:00.001-05:00

February is American Heart Month! To kick things off, I’m sharing a season-by-season checklist that will help keep your ticker in tip-top shape.

WINTER

GET COOKING…

Enjoy cozy, warm, heart-healthy comfort foods like hearty lentil soup and turkey-bean chili. These lean vegetarian proteins are terrific substitutes for fatty meats like marbled beef and pork.
A few mornings each week, breakfast on oatmeal sprinkled with toasted, chopped nuts. Oats are rich in cholesterol-lowering soluble fiber and nuts provide a shot of heart-healthy unsaturated fats.
In cold winter months, roasting is a great way to prepare low-fat, heart-healthy proteins: skinless chicken and Cornish game hens, pork tenderloin, even whole fish.

GET MOVING…

If freezing, snowy weather has you stuck inside, pick up a few good exercise DVDs to do right in your living room. For more variety (or to save a few bucks), check to see if your library has a fitness DVD collection available for borrowing.
If you live in the southern part of the country, take advantage of the cooler winter months to get outdoors and walk or jog in comfortable temperatures.
While watching your favorite primetime shows, get up off the couch and do activities like marching in place, crunches and jumping jacks during commercial breaks. Regular exercise is key to a strong, healthy heart…so squeeze it in whenever you can!

SPRING

GET COOKING…

The earth is thawing and fresh,vibrant produce is starting to make its way to supermarket shelves. Stock up on the growing season’s “early bloomers” to nourish your heart. Enjoy roasted asparagus, or steam whole artichokes (artichoke hearts are LOADED with fiber).
Use tender leafy greens in salad or sauté them with garlic in olive oil for a quick side dish. Go out of your way to try seasonal treats like fresh fava beans and English peas; both have a high amount of soluble fiber, which helps flush plaque out of arteries. Also take advantage of baby “new potatoes”–like the big guys, they’re rich in blood pressure-lowering potassium.

GET MOVING…

After being cooped up all winter, now’s your chance to get outdoors and breathe in some fresh air. Go for hikes, bike rides, and daily walks.
Find a community handball or tennis court, and a few partners to play with!
It’s the perfect time to start gardening. Plant a full-fledged plot with a bounty of vegetables, or get your feet wet by growing a small herb garden. Use the fresh herbs you harvest to add plenty of flavor to recipes while cutting back on salt.
Farmer’s markets are starting up for the season, so start hitting them up on weekends, and continue visiting throughout the summer and fall.
Look into joining a CSA (Community Supported Agriculture). You’ll get a basket of farm-fresh produce every week during the spring and summer months. Nothing gives you more incentive to “eat your veggies” than receiving a weekly box of gorgeous, local vegetables…especially since you put the money up in advance!

SUMMER

GET COOKING…

Eat plenty of juicy, hydrating, antioxidant-rich produce—especially fiber-rich berries and potassium-rich melon.
Satisfy a sweet tooth with refreshing frozen grapes and bananas.
Learn a "Heart-Smart Smoothie" recipe for a frothy, cool, guilt-free treat. Try my popular Berry-Banana Blend.
Ditch sugary beverages and guzzle naturally-flavored seltzer (or sparkling water) and unsweetened iced tea or coffee. Also try my simple recipe for all-natural, unsweetened lemonade. Just squeeze the juice of one lemon into a glass of refreshing ice water and stir.
Stock your kitchen with inexpensive summer “bumper crops” like zucchini, summer squash, eggplant, and tomatoes. They’re terrific steamed, grilled, or raw in fresh, crisp salads.

GET MOVING…

Take advantage of the gorgeous weather and motivating sunshine by moving your workout outdoors whenever possible. Walking is always a terrific option, but you can also vary things up by going swimming and canoeing, golfing with friends, or joining a summer softball league.
If you’re planning a vacation, seek out an active or adventure-style trip and spend some of your time off hiking, biking, swimming, surfing, or participating in water sports (and of course there’s always beach walking!).
Too much stress taxes your heart, so take advantage of a more relaxed work schedule this time of year to fit in more R&R. Read a few easy “beach books,” take in a few gorgeous sunsets, and plan fun get-togethers with friends and family.

FALL

GET COOKING…

Get your fill of the heart-healthy harvest! Add fresh pumpkin to hearty soups and stews, and nibble on pumpkin seeds, which contain “good fats.” Go out of your way to eat plenty of apples, pears, and sweet potatoes—all three deliver a nice amount of soluble fiber, which helps to lower LDL (“bad”) cholesterol levels.
Sip green tea on cool autumn evenings. This potent brew is rich in beneficial compounds that help keep your blood vessels flexible and healthy and promote good blood flow.
Snack on a handful of warm, toasted nuts, including seasonal favorites like pecans and walnuts. Their winning combo of heart-healthy fat and fiber spells good news for arteries.

GET MOVING…

Make the most of the last few months of decent weather if you live in the north. Plan outdoor fall activities with family and friends: go apple and pumpkin picking or “take a walk” inside a giant corn maze.
Keep your lawn and your figure looking sharp by raking your leaves on weekends. You’ll get your blood pumping and burn up to 300 calories in one hour of leaf wrangling!
Train for a fall 5K to help you stay committed to your workouts.

Join the Today Show 25,000 Pound Weight Loss Challenge!

2011-12-27T15:59:00.005-05:00

If you’re following my Today Show 25,000 Pound Weight Loss Challenge, or just looking for a dynamite program to help you jumpstart your weight loss this January, this menu plan is the perfect guide. I've done all the work for you: these meals are designed with the right mix of lean proteins, high-quality carbs, and healthy fats to give you fast, effective results. Simply choose one breakfast, one lunch, one snack, and one dinner per day (feel free to mix and match in any way you like).

Be sure to check back regularly. I’ll be updating my blog throughout the month with more menu options to keep things fresh and prevent diet boredom.

BREAKFAST OPTIONS

Egg Scramble: Whisk together 1 whole egg with 3 egg whites. In a medium skillet coated with oil spray, sauté unlimited mushrooms, spinach, and/or chopped tomato over medium heat until soft. Add the eggs and ¼ cup shredded reduced-fat cheese, and scramble until fully cooked. Season with preferred herbs and seasonings.
Greek Yogurt and Fruit: Enjoy 1 (6oz) container nonfat Greek yogurt (plain or flavored) with 1 piece fruit (apple, banana, orange, grapefruit or pear).
Protein Smoothie: In a blender, combine ¾ cup milk (skim, soy, or almond), half a banana, ½ cup frozen mixed berries, 1 scoop vanilla whey protein powder, and 3-5 ice cubes. Blend until smooth and frothy.
Vegetable Frittata Muffins: Enjoy two Vegetable Frittata Muffins with 1 piece fruit (apple, banana, orange, grapefruit or pear).
Breakfast BLT: Layer a whole-grain English muffin with 2-3 slices lean Canadian or turkey bacon, lettuce, tomato, and 1-2 teaspoons low-fat mayo (or Dijon mustard).
Breakfast Burrito: Enjoy 1 Bean and Cheese Breakfast Burrito (feel free to add chopped tomato, onion, spicy salsa or any other vegetables you like).

LUNCH OPTIONS

Power Salad: Top a large bed of salad greens with 5-6 ounces lean protein (chicken, turkey, salmon, shrimp, or tofu), 1/2 cup beans (black, pinto, kidney, chickpeas, etc.), and unlimited non-starchy veggies (carrots, cucumbers, peppers, onions, tomatoes, mushrooms, broccoli, etc.). Dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.
Open-Faced Turkey Sandwich: Top 1 slice whole grain bread with 4 ounces sliced turkey, lettuce, tomato, onion, and mustard or 1-2 teaspoons low-fat mayo. Enjoy with choice of fruit (1 apple, 1 orange, or 1 cup purple grapes) and unlimited baby carrots or crunchy bell pepper strips on the side.
Hearty Soup: Serve 2 cups hearty soup such as lentil, black bean, or minestrone (if using canned soup, choose a low-sodium variety with 350 cals or less per 2 cups) with unlimited baby carrots on the side.
Curried Chicken Salad: Prepare 1 serving Curried Chicken Salad with Sweet Green Peas. Serve over a bed of unlimited salad greens dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon. (*May substitute baked/steamed tofu for the chicken.)
Beans and Rice: Combine 1 cup cooked brown rice, 1/2 cup black beans (rinsed & drained if from can), 1/4 cup salsa, and a few tablespoons water in microwave-safe bowl. Microwave until hot.
Egg Salad with English Muffin: Spread 1 serving Parm and Pepper Egg White Salad over 1 toasted whole wheat English muffin. Enjoy with your choice of fruit: 1/2 grapefruit, 1 orange, or 3/4 cup fresh or frozen berries.

AFTERNOON SNACK OPTIONS

¾ cup nonfat or low-fat cottage cheese with unlimited cherry tomatoes or bell pepper strips
¼ cup whole nuts (almonds, cashews, walnuts, etc.) or ½ cup pistachio nuts in the shell
2 cups edamame in the pod
1 (6-ounce) container nonfat Greek yogurt (plain or flavored)

DINNER OPTIONS

Start dinner each night with either 2 cups Skinny Veggie Soup or a large vegetable salad. For the salad option, top a bed of lettuce with any non-starchy vegetables (such as carrots, cucumbers, peppers, onions, tomatoes, mushrooms, and broccoli) and dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.

Grilled Chicken Parmesan with Broccoli: Enjoy1 serving Grilled Chicken Parmesan with unlimited steamed broccoli or green beans
Shrimp-Vegetable Stir Fry: Coat a skillet with oil spray and heat over medium-high heat. Stir fry unlimited non-starchy vegetables (onions, peppers, mushrooms, carrots, snow peas, water chestnuts, etc.) until tender-crisp. Add 6 ounces shelled *shrimp and sauté until just cooked, about 2 minutes. Drizzle with 1-2 tablespoons low-sodium teriyaki sauce. (*May substitute chicken or tofu for shrimp.)
Fish with Salsa and Veggies: Top 6 ounces grilled/baked/broiled fish (cod, halibut, haddock, sole, tilapia, etc.) with ¼ cup salsa. Enjoy with side of unlimited steamed or roasted asparagus, green beans, or Brussels sprouts.
Balsamic Chicken: Enjoy 1 serving Balsamic Chicken with unlimited steamed or roasted cauliflower or broccoli.
Veggie or Turkey Burger: Enjoy 1 veggie burger (any brand 200 cals or less) or Spinach Turkey Burger with 1.5 cups Cauliflower Mashed "Potatoes" (may substitute unlimited steamed or roasted cauliflower, broccoli, carrots, or green beans for mashed cauliflower).
Vegetable Frittata: Enjoy 2 servings Red Pepper, Chard and Feta Frittata.
NEW! Slim-Style Eggplant Parmesan: Enjoy 4 slices Roasted Eggplant Parmesan with unlimited steamed green beans or broccoli.

If you’re looking for a more comprehensive weight loss plan, consider joining my online program. As a member, you’ll have access to daily menus, hundreds of delicious recipes, exercise plans, helpful trackers, as well as support from a personal coach and online community—all the tools you need to start the year off with a bang!

Here's to a happy, healthy 2012!
Best,
Joy

Your Holiday Detox

2011-11-22T11:40:00.011-05:00

Whether you wind up having one plate too many at your Thanksgiving Day feast or succumb to an overabundance of fudge, crab dip, and cookies at your annual office shindig, it’s likely you’ll experience the unpleasant aftermath of a holiday eating spree at some point during the next few weeks. We all know the story: temptation gets the best of us, and we’re left with to suffer the miserable consequences—feeling puffy, achy, sluggish, and downright blech.

If you’re looking to quickly undo the damage of a day of merrymaking and festive splurging, help is here in the form of my holiday detox plan. Simply follow this ultimate recovery menu for 1 to 3 days after a day of feasting to offset the calorie gorge, blast away bloat, burn fat, ramp up energy, and put you back in a positive mindset. There are no hoakie juices or potions here, just real, whole foods that provide the right mix of the right ingredients—lean proteins, healthy fats, smart carbs, fiber, antioxidants, vitamins, and minerals—to get your body back to baseline fast.

Here are the basic guidelines:

Follow the same daily menu for one to three consecutive days after a day of splurging.
Eat these 5 mini meals evenly spaced throughout your day.
Eat only what is listed on the menu–no added sugar, honey, sugar substitute, salt, salad dressing, condiments, etc.
Drink only what is listed on the menu—no soda, fruit juice, alcohol, or diet beverages. Feel free to add additional water throughout the day.

DAILY MENU

Meal 1

Veggie Scramble

Whisk together 1 whole egg with 3 egg whites. In a medium skillet coated with oil spray, sauté unlimited mushrooms, spinach, and chopped tomato over medium heat until soft. Add the eggs and scramble until fully cooked. Season with preferred herbs.

½ grapefruit (or 1 orange)

Optional black coffee or tea (caffeinated or decaf)

Meal 2

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

1 nonfat Greek yogurt

15 pistachio nuts (unsalted)

1 mug green tea

Meal 3

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

Mediterranean salad
Combine 3/4 cup chickpeas (rinsed and drained) with half a cucumber (diced) and half a red bell pepper (diced). Drizzle with unlimited balsamic vinegar.

1 mug green tea

Meal 4

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

Baked, grilled, broiled, or poached fish
5-6 ounces cod, sole, flounder, halibut, or haddock, seasoned with fresh lemon and desired herbs

Unlimited steamed broccoli
with optional fresh lemon and black pepper

1 mug green tea

Meal 5

1 apple with 1 tablespoon natural peanut or almond butter

1 mug decaf peppermint tea

Be Prepared! Tips for Creating an Emergency Food Supply

2011-11-02T14:37:00.006-04:00

If you live in the Northeast, you’re probably still in shock after this week’s freak October snowstorm. Fortunately, my house didn’t lose power, but many of my friends and family members weren’t so lucky, and we had a few extra house guests this week who needed to escape their cold, dark homes!

This week’s untimely winter storm was a harsh reminder that it’s never too early to put together an emergency food plan for blizzards and other extreme weather events. Here’s the “least you need to know” about stocking your pantry and preparing your home for winter emergencies, so you’re ready for any situation that might crop up.

#1 CREATE AN EMERGENCY SUPPLY OF NONPERSHIABLE FOODS

Assemble a kit of nutritious, shelf-stable foods that don’t require heating. A few times a year, examine your “emergency stash” and rotate any items nearing the expiration date into your kitchen pantry for immediate use. Then, replenish your emergency food supply with new purchases. Healthy additions to your kit include sealed packages of:

Nuts and seeds

Dried fruit and fruit leathers

Trail mix

Nut butters

Light tuna, chicken and/or wild salmon (cans or pouches)

Turkey jerky

Fruit canned in 100% juice

Canned vegetables (preferably low-sodium)

Natural (unsweetened) applesauce

Low-sodium canned beans

Whole-grain crackers

Whole-grain cereal

Granola/nutrition/protein bars

Evaporated skim milk

Shelf-stable boxes of almond, soy or rice milk

Meal replacement shakes

Make sure you have a manual can opener on hand for opening cans in the event of a power outage. If you have infants, you’ll want to include formula (if using) and baby food in your stash as well. If you have pets, keep a back-up supply of their food on hand.

It’s also a good idea to pick up a gas camping stove. This way, you’ll be able to prepare more meal-friendly, heated foods like canned soups and chili, pasta with marinara sauce, or boxed macaroni and cheese.

#2 STOCK UP ON WATER

Keep a minimum 3 day supply of water on hand for your family’s cooking, drinking, and personal hygiene needs. Experts recommend storing at least 1 gallon of water per person per day (factor in extra if you have pets). I have a family of 5, so we always have 15 to 20 gallons of water stocked in the basement.

#3 DON’T FORGET ABOUT MEDICATIONS

Keep an emergency 5- to 7-day back-up supply of all prescription medications in a safe place. Be sure to periodically check expiration dates and replace the medications as necessary.

HELP! It's Halloween!

2011-10-19T12:55:00.003-04:00

If the thought of a day dedicated to candy makes you nervous, relax. I promise with a little strategizing, you can make it through the holiday without raiding your kid's candy supply—or eating your weight in fun-size chocolate bars.

Here’s my most important tip: don’t buy your Halloween candy until October 30th. If you stock up in advance, you’re almost guaranteed to sneak a piece (or ten) here and there. To minimize temptation, pick up varieties that you don’t personally love. If you’re a chocoholic, buy lollypops, Skittles, or Sweetarts to hand out at your house.

Try to follow these additional tips as well...

Start the day with an invigorating cardio workout — at least 45 minutes of brisk walking, jogging, or aerobics. Exercising will allow you a little wiggle room for extra candy calories and put you in the right mindset to make healthy choices throughout the day.

Move on to a protein-rich breakfast, such as an egg white omelet stuffed with mushrooms, spinach, and tomatoes. Starting the day with a filling, protein-heavy meal helps you control your appetite later in the day, so you’re less likely to go off the deep end…and land in a pit of Halloween candy!

Have a fiber-rich dinner BEFORE you open up the candy bags for trick-or-treaters. My recommendation is a hearty bowl of turkey-bean chili and a giant tossed salad on the side. You’ll feel STUFFED with healthy calories so you won’t be as likely to go overboard with the treats.

If you have young kids, volunteer to be the parent who takes the group out trick-or-treating. You’ll burn calories traipsing all over the neighborhood and avoid the lure of the candy bowl.

Plan your sugary splurges in advance. Make it really specific—maybe you decide to have 3 fun-size chocolate bars or 2 peanut butter cups (or whatever candies you love most). If you have a plan, you’re more likely to stay in control. And definitely wait to enjoy your candy until AFTER dinner. You’ll have it to look forward to all day, and that anticipation can help keep you on the straight and narrow. This way, you don’t open up the flood gates early on and find yourself popping piece after piece of chocolate all day long.

Enjoy other aspects of the holiday besides the candy hoarding. Rent a couple of scary movies and watch them with family or friends. My son Cole, a huge fan of horror flicks, recommends The Shining and Autopsy. He also loves watching Misery. (That movie freaks me out. I had the chance to meet Kathy Bates a few weeks ago at NBC, and I actually told her that!)

If you wind up with leftover candy in the house, get rid of it the very next day. Bring it to the office, gift wrap small bags for the postman, garbage crew, or donate the whole stash to a senior center, homeless center, or charity for distribution at special occasions.

Halloween is all about FUN! And a little extra structure can help you enjoy the spooky festivities (and a little candy) without ending up in a sugar coma. I’ll be splurging too—I always steal a pack or 2 of peanut M&Ms from my kids’ stash (shhh…don’t tell them).

Lunch Box Lessons...Kid-Tested & Parent-Approved!

2011-09-26T14:12:00.008-04:00

Keep your kids’ lunch boxes fresh and fun this fall with a few tasty meal ideas that pack in plenty of good nutrition.

My general formula for building a healthy lunch box calls for including 3 things:

1. PROTEIN ITEM
2. PRODUCE
3. FUN SNACK/TREAT

The protein entree is always the trickiest, so here are some creative suggestions to inspire you:

For hot entrees, pick up a good quality thermos that will keep hot foods at a safe temperature until lunch time. Try…

Hearty Soup: lentil, black bean, chicken noodle, chicken and rice, & minestrone

Pasta: whole grain penne or macaroni with marinara sauce and shredded part-skim mozzarella cheese

Mexican: Leftover taco meat or chili and you can send with a side bag of tortilla chips

Dinner Leftovers: This is a popular lunch choice at my house. I’ll pack up turkey chili, casseroles, meatballs, or any other leftovers. I love this because I save time prepping lunches and clean out my fridge at the same time!

When it comes to cold entrees, to keep your child’s food safe you’ll need to be EXTRA diligent about keeping things cool. I recommend packing two freezer packs; you can also use a frozen water bottle as your second ice pack. Some interesting cold protein entrees include:

Sandwich Sushi Roll: Layer a whole grain tortilla or wrap with turkey and cheese or your child’s favorite sandwich fillings, roll it up, and cut into rounds like sushi

Hummus + Dippers: Pack a container of hummus along with baggies of whole-grain crackers and vegetable dippers (bell pepper sticks, baby carrots, cukes, etc.)

Yogurt + Toppers: Pack a nonfat yogurt and separate containers or baggies with chopped fruit and healthy, whole-grain cereal for layering on top

Pasta Salad: Mix up a healthy pasta salad with whole grain rotini, penne or bowties, any protein (chicken, light tuna, turkey) and chopped veggies (carrots, grape tomatoes, bell peppers, cucumbers) and toss with light vinaigrette dressing

Then, get your kids involved in the process. Together make a list of a few *protein choices, *produce options, and *fun snacks that they like, and then let your kids mix & match from each list to create their lunch on any given day.

And if you’re look for some interesting healthy snack ideas, check out my recent Today show segment featuring new products that make great lunch box treats!

Energy-Boosting Breakfasts

2011-08-22T11:26:00.009-04:00

Though mornings can be crazy, I can’t emphasize enough the importance of taking a few minutes to start your day with a healthy, balanced breakfast. A solid morning meal helps refuel your body after a night of rest, satisfies your appetite so you’re less likely to graze later, and primes you to make healthy food choices throughout the rest of the day.

But not all breakfasts have the same fill power. Research has consistently shown that including protein at breakfast is critical when it comes to weight loss. Eating a substantial, protein-rich meal in the AM helps to fill you up and keep you full, so you end up eating less during the afternoon and evening hours. A study published in the International Journal of Obesity found that dieters who dined on eggs lost more weight and reported more energy than those who had a carby bagel breakfast with the same calorie count.

Here are 8 creative, protein-packed meals to get your day started on the right foot.

• Waffles with Ricotta and Peaches: Top a whole grain waffle with ½ cup part-skim ricotta cheese and 1 sliced peach. (When peaches are no longer in season, feel free to substitute canned peaches or ½ cup crushed pineapple; always choose fruit that’s canned its own juice rather than syrup.) The creamy ricotta cheese provides protein and calcium.
300 calories, 15 g protein, 13 g fat, 38 g carb, 6 g fiber

• Quinoa-Yogurt Parfait: Quinoa is higher in protein than most whole grains, so it’s a great addition at breakfast. Layer together ½ cup cooked quinoa with a 6-ounce container of nonfat yogurt, 1 small chopped apple, and a dash of cinnamon.
315 calories, 20 g protein, 2 g fat, 55 g carb, 7 g fiber

• Breakfast BLT: Here’s a healthier version of a classic sandwich. Toast a whole grain English muffin and use it as the base for your open-faced breakfast sandwich. Top each half with a thin spread of low-fat mayo, a slice of warmed Canadian bacon (a lean, heart-smart replacement for fatty pork bacon), and plenty of lettuce and sliced tomato. You can also swap out the Canadian bacon for 4 strips of turkey bacon if you like.
205 calories, 16 g protein, 4 g fat, 30 g carb, 3 g fiber

• Greek Yogurt with Fruit: Greek yogurt has twice as much protein as traditional yogurt, so it’s the perfect base for a substantial morning meal. Enjoy a 6-ounce container of nonfat Greek yogurt (plain or flavored) topped with 1 tablespoon chopped, toasted nuts (walnuts, almonds, pecans, or any other variety), and add a banana, orange, half a grapefruit, or another piece of fruit on the side.
220-260 calories, 18-22 g protein, 5 g fat, 25-38 g carb, 3 g fiber

• Berry Protein Smoothie: Combine ½ cup skim milk or soy milk, a 6-ounce container nonfat vanilla yogurt, ¾ cup fresh or frozen berries, and a few ice cubes in a blender. If you like, toss in a scoop of protein powder for an extra hit of protein.
Without protein powder: 210 calories, 21 g protein, 0 g fat, 31 g carb, 3 g fiber (**1 scoop protein powder adds 20-25 g protein)

• Cinnamon Cottage Cheese with Sliced Apple: Sprinkle ¾ cup nonfat or low-fat cottage cheese with cinnamon and serve with 1 sliced apple for scooping. The cottage cheese is heavy on protein and light on artery-clogging fat, and a sprinkling of cinnamon helps jazz up the taste.
250 calories, 25 g protein, 2 g fat, 36 g carb, 5 g fiber

• Spinach-Cheese Egg Scramble: Give your morning eggs a nutrition makeover! Sauté a few handfuls of baby spinach in oil spray, then add in 1 whole egg whipped with 2 to 3 egg whites. (I use mostly egg whites to cut back on the saturated fat and calories and bump up the protein.) Sprinkle with ¼ cup shredded reduced-fat cheese and scramble away! Enjoy with a whole grapefruit alongside.
330 calories, 29 g protein, 11 g fat, 32 g carb, 7 g fiber

• Garden Veggie Omelet: Whip up an omelet with 1 whole egg 2 to 3 egg whites, and stuff it full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms, even zucchini…plus any seasonings you like. This time of year, I like to mix in plenty of chopped basil, too. Enjoy with a piece of toast spread with a teaspoon of almond, cashew, or peanut butter for healthy fat. If you prefer, substitute a piece of fruit or 1 cup fresh fruit salad for the toast.
280 calories, 27 g protein, 9 g fat, 26 g carb, 5 g fiber

Great Gadgets & Gear for a Healthy Summer

2011-07-21T09:51:00.008-04:00

I scoured stores and websites for the best gadgets to help you shape up, eat well, and stay hydrated all summer long. Here’s to a safe, healthy summer!

Yonanas Frozen Treat Maker ($49.95 at yonanas.com or Bed Bath Beyond)
This clever machine turns frozen bananas and other nutrient-rich fruits into a soft serve dessert. The creamy product contains about 100 cals per ½ cup (similar stats to most light ice creams and frozen yogurts). It’s an all-natural treat and a great non-dairy frozen dessert option for people with dairy allergies or lactose intolerance.

Fire Wire Flexible Kebabs ($19.99 for set of 4 at qvc.com)
I love kebabs because you can load them up with veggies and lean proteins like chicken and shrimp on the grill…and the Fire Wires are a smarter, less messy version of traditional skewers. They’re made with flexible stainless steel wire, which makes it possible to marinate the kebabs in a round bowl or ziptop bag. Their bendable construction also enables you to efficiently use grill space, and they’re over-sized to accommodate large volumes of food to feed a crowd. Perfect for summer BBQs!

Cast Iron Garlic Roaster ($15.00 at Sur La Table)
I love roasted garlic for its rich flavor and health benefits. This tool enables you to easily make roasted garlic on the grill or in the oven. Simply slice off the top of a whole head of garlic and pop it into the roaster. Then spray the cut side with olive oil, season as desired, and roast for about an hour. Soft, sweet roasted garlic is a tasty addition to pasta dishes, turkey burgers, hummus, salad dressings, and marinades.

Adidas “ClimaCool Ride” Sneakers ($90.00 at adidas.com)
The perfect summer shoe for runners, these kicks are made with a specially ventilated fabric that helps keep your feet cooler and drier…and may even help prevent stinky feet! Lightweight and flexible, these sneakers come in more than 25 different vibrant color combos for men and women.

The North Face Stow-n-Go High Impact Sports Bra ($35.00 at thenorthface.com).
The North Face claims this bra was inspired by their customers who were tired of storing junk—everything from bagels to battery packs—in their undergarments. Their solution? This specially designed bra with an outer pocket in the front-center for storing keys, fuel, cash, credit cards, iPods…you name it!

SPIbelt ($16.95 and up at spibelt.com)
For those of you who weren’t digging the bra, here’s another convenient way to store your stuff while working out. The SPIbelt is a smaller, sleeker version of the frumpy fanny pack of the ‘90s. It’s available in adult and kid sizes in a variety of colors, and it stretches out to handle a lot of gear. Water-resistant versions are also available—great for the beach, pool, or water parks.

Rubbermaid “Filter Fresh” Water Bottle ($9.99 at rubbermaid.com)
With the hot summer months in full swing, it is essential to stay hydrated. This brand new bottle from Rubbermaid has a filter built into the cap to remove chlorine and other large sediment particles from tap water. Carry this BPA free-bottle with you to ensure you’ll have great tasting, refreshing water from almost any location, including dingy water fountains and sinks at parks and campsites.

Nike+ SportWatch GPS ($199 at nike.com)
This high-tech, full-featured gadget is geared towards serious runners who are willing to splurge. Utilizing GPS technology, the watch records distance, pace, elapsed time, elevation and calories burned during your run. Here's the cool part: After your workout, connect the watch directly to your computer’s USB port to upload your stats to nikeplus.com. You can even share your runs on Facebook and Twitter so friends can cheer you on!

Aquasana Shower Filtration System ($67.99 at aquasana.com)
Here’s another practical gadget to consider (especially if you’ve been relying on 3-a-day cold showers to beat the heat). The Aquasana system removes up to 91% of the chlorine and reduced synthetic chemicals in your shower water, in addition to enhancing pH balance. Using cleaner, fresher water that’s low in chlorine may help you achieve softer skin and hair.

Katadyn MyBottle Purifier ($49.95 at katadyn.com)
The MyBottle incorporates a highly advanced water filtration system that removes microorganisms, such as bacteria and viruses, and reduces chemicals. Unlike the Rubbermaid, this unit makes untreated water from natural sources like streams and lakes SAFE for consumption. It’s also the only EPA registered bottle purification system available. A smart investment for hikers, campers, and outdoorsmen!

Sherpani “Meta 4” Gym/Yoga Bag ($79.95 at sherpani.com)
This large, roomy duffle bag comes in fun color combos and provides ample space for all your workout gear. One of my favorite features: an interior “wet pocket” for damp, sweaty gym clothes, so they don’t mucky up your clean items. It’s definitely a splurge, but it could be a great gift option for the hardcore gym rats in your life.

Summer Cocktails Get Skinny!

2011-07-07T09:36:00.006-04:00

For most of us, summer symbolizes a time of relaxation. Beautiful weather, breezy t-shirts and flip flops, piña coladas on the beach....wait, stop right there! Did you know a large piña colada, made with fattening cream of coconut, can tip the scales at over 600 calories? Another poolside favorite, the frozen margarita, can easily pack in 400 to 500 calories per glass…yikes! The stream of sugar and empty calories from these drinks can hurt just as much as a stinging sunburn.

But you can relax (and have a cocktail!), because there are plenty of slimming sippers; it's just a matter of being a bit strategic. When you’re out at a bar or restaurant, opt for skinny yet refreshing drinks like a glass of wine (120 calories), light beer (100 calories), glass of fruity sangria (150 calories), or a shot of vodka with a splash of cranberry juice and club soda (100 calories). Or, become your own bartender and whip up fun, skinny cocktails at home—you’ll save major cash and calories! By minimizing sugary mixers and syrups and sipping slowly, you can still enjoy a festive mixed drink or two without going overboard. Here are two of my own favorite low-sugar cocktail creations, which both clock in at well under 200 calories. These light and luscious drinks take the edge off ....without putting weight on!

Blueberry Mojito

½ cup blueberries (fresh or thawed from frozen)
8 to 10 mint leaves
1 ounce lime juice
1 teaspoon sugar (omit for a lower-calorie drink)
1.5 ounces light rum
½ cup crushed ice
Club soda

Muddle the blueberries, mint, lime juice, and sugar in the bottom of a glass. Pour in the rum, add the crushed ice and stir. Top with a generous splash of club soda.

164 calories (148 calories without sugar)

Grapefruit Fizzer
1.5 ounces gin
3 ounces ruby red or pink grapefruit juice
2 ounces club soda
Lime wedge

Pour the gin, grapefruit juice, and club soda in a glass over ice and stir. Squeeze the lime wedge into the drink.

134 calories

The Perfect Summer Salad

2011-06-11T00:18:00.007-04:00

Quinoa-Chickpea Tabouleh

Tabouleh is a Middle Eastern salad made with cous cous or bulgur, tomatoes, cucumber, and fresh herbs like parsley and mint. I substitute quinoa as the grain and add chickpeas to bump up the protein, transforming this traditional side-dish into a substantial, stand-alone meal. Quinoa is considered a whole grain, but it’s actually an edible seed that contains more protein that other starches. Toss in some beans and chopped veggies, and you’ve got a light, fresh vegetarian salad that delivers almost half of your daily recommended amount of heart-healthy fiber.

This vibrant dish is quick and easy to make and can be served room temperature or cold, making it the perfect meal for a hot summer day.

Makes 1 serving

¾ cup cooked quinoa (see Note)
½ cup chickpeas (from can, rinsed and drained)
½ cup chopped cucumber
½ cup grape or cherry tomatoes, quartered
Half a lemon, juiced
1 teaspoon olive oil
1 tablespoon chopped fresh parsley (optional)
Pinch of kosher salt (optional)
Pinch of black pepper

In a medium bowl combine the quinoa, chickpeas, cucumber, and tomatoes.

In a small bowl, prepare the dressing. Whisk together the lemon juice, olive oil, parsley (if using), salt (if using), and pepper.

Pour the dressing over the salad and toss together to coat evenly with the dressing.

Note: Here are my easy directions for cooking quinoa. Add 1 cups water and ½ cup thoroughly rinsed quinoa to a small saucepan (many packaged brands of quinoa are pre-rinsed; check the package label to be sure). Bring the water to a boil. Reduce the heat to low, cover the pan, and cook for about 15 minutes, or until all the water has been absorbed. Remove the pan from the heat, take off the cover, and allow to sit for 5 to 10 minutes before serving. Makes 1½ cups cooked quinoa (enough for two servings of the salad above).

NUTRITION INFORMATION
Calories – 370
Protein – 15 g
Total Fat – 10 g
Saturated Fat – 1 g
Cholesterol – 0 mg
Sodium – 440 mg
Carbohydrate – 58 g
Fiber – 12 g

Whole Grains for Better Blood Pressure

2011-04-29T16:27:00.003-04:00

Diet plays an important role in controlling blood pressure, and while limiting salt is a critical first step, there are many other food changes you can make to get a handle on your numbers. We’ve known for years that vegetables, fruits, and low-fat dairy products help drive down blood pressure, but now whole grains are getting more attention for their beneficial effects on blood flow.

A 2010 study by UK researchers illustrates the dramatic effect swapping refined grains for their more nutritious whole grain counterparts can have on blood pressure. Over 200 middle-aged men and women who were overweight, but otherwise healthy, participated in the trial. One group of participants ate only refined grains like white bread and refined cereal (think corn flakes or toasted rice cereal). A second group replaced three daily servings of refined grains with two slices of whole wheat bread and one serving of whole grain cereal. The third group replaced three servings of refined grains with one slice of whole wheat bread and two servings of oats. Those in the whole grain groups achieved an average 6 mmHg drop in their systolic blood pressure, which is a remarkable improvement from just a single dietary change. The study authors estimate that this drop in blood pressure translates to a 25% reduction in incidence of cardiovascular disease and a 15% reduction in incidence of stroke. I find this research to be especially encouraging because the changes the study participants made are very easy for everyone to replicate at home.

On that note, here are some breakfast, lunch, and dinner options that feature whole grains and meet my criteria for healthy, blood pressure-lowering meals:

Breakfast
Meal 1: 1 cup whole grain cereal with 1 cup skim milk (or soy milk) with half a grapefruit
Meal 2: ½ cup dry oats prepared with water, topped with ¾ cup berries (or 1 sliced banana) and 1 tablespoon chopped walnuts

Lunch
Meal 1: Grilled chicken sandwich on 2 slices whole wheat bread with lettuce, tomato, and onion with a side of baby carrots
Meal 2: ½ cup cooked bulgur or quinoa mixed with ¾ cup chickpeas; chopped cucumber, tomato, and red onion; and a homemade vinaigrette made with 1 teaspoon olive oil and unlimited red wine vinegar or lemon juice

Dinner
Meal 1: Grilled salmon (or other fish) seasoned with lemon and herbs with ¾ cup brown rice and unlimited sautéed spinach
Meal 2: 1 cup whole wheat penne (or other pasta) tossed with 5 ounces cubed grilled chicken and unlimited sautéed zucchini and cherry tomatoes (cooked in 1 teaspoon olive oil)

Ready to learn more? Get more information on healthy habits that lower blood pressure and the best foods for managing hypertension.

Spring into Shape!

2011-03-29T09:24:00.002-04:00

Spring has sprung! It’s time to lose winter weight and get fit and toned so you’re ready to embrace that summer wardrobe. Take better care of yourself by making the most of the nice weather ahead.

Head outdoors. Turn off the TV, load on the sun block, and make a beeline for the front door. Pleasant weather and cheerful sunshine makes getting regular activity easy and enjoyable. Take a brisk walk around the block, play soccer or basketball with your kids, or find a local trail and go hiking. If you’re worried your motivation won’t last, recruit a few neighbors to form a walking club with you. When you’re accountable to others, you’re more likely to follow through.

Hydrate the right way. When the temperature starts to rise, so does your thirst level. Instead of guzzling soda, juice drinks, sweetened waters, or coffee shakes, expand your range of new low-cal or calorie-free beverage options. Water is the ultimate refresher and always your best bet, but there are plenty of other clean alternatives. Reach for iced coffee (add a splash of skim milk and/or 1 to 2 teaspoons of sugar if you like) or calorie-free, naturally flavored seltzer waters. Brew some unsweetened iced tea using interesting, fruit-flavored varieties like black cherry, mixed berry, or pomegranate. Keep a pitcher of tea on hand at all times, and experiment with a new flavor every week to keep things fresh.

Veg out. The earth is waking up and the produce aisle is hopping again! Start dinner every night with a crisp, fresh salad made with seasonal lettuces and drizzled with low-cal dressing. Asparagus, one of the most iconic spring vegetables, tastes great grilled, roasted, and steamed. If you’re feeling creative, test out some new, healthy recipes that feature fennel, artichokes, peas, radishes, leeks, and other early harvest treats.

Get grilling. It’s time for the grill to come out of hibernation. Grilling is a low-fat, calorie-smart way to prepare meats and veggies. Marinate skinless chicken, salmon, fish, shrimp, tofu, or pork tenderloin medallions in a tasty sauce and toss them on the grate for a quick cook. As long as the grill is fired up, don’t miss out on an opportunity to multi-task your dinner menu. While your entrée is searing, toss on some zucchini, summer squash, eggplant, bell peppers, or Portobello mushrooms for a simple vegetable side dish.

Call it a night. The days are getting longer, which means it takes even more stamina to fight the evening munchies. After dinner, put all of the leftovers away immediately (no picking!), and head outdoors for a walk or some reading time. Or, clear out of the kitchen and move to another room—putting some physical distance between yourself and food can keep snacking off your mind. If you start to get hungry, sip a mug of herbal tea or munch on a handful of baby carrots dipped in salsa.

For more tips on eating well and moving more year-round, visit my Healthy Living section!

10 Tips for a Healthier Family

2011-02-28T10:26:00.002-05:00

March is National Nutrition Month! It's the perfect time to take stock of your family's eating habits and set some new healthy goals.

Encourage your whole crew to eat better and make smarter food choices by mastering my top 10 strategies for success.

1. Make dining IN your default. Make the bulk of your meals in your own kitchen. You’ll have more control over portions and the quality of food your family eats.

2. Engage your kids in the kitchen. Children develop a greater appreciation for healthy, fresh food and tend to be more open to trying new foods when they are involved in the meal’s creation.

3. Stock up on the right ingredients. Fill your fridge and pantry with healthy “convenience foods” like frozen vegetables, whole-grain pasta, quick-cooking brown rice, canned beans, and lean ground turkey. With a fully-stocked kitchen at your disposal, it’s easy to throw together a nutritious meal in a flash.

4. Invest in time-saving kitchen tools. Slash prep time by outfitting your kitchen with practical gadgets like a hand-operated produce chopper, food processer, and sharp knives.

5. Go "light" on dairy. Buy reduced-fat or non-fat (skim) versions of your family’s favorite dairy products, like milk, yogurt, and cheese, for the house. This gives you leeway to enjoy occasional full-fat versions when you’re dining out.

6. Ditch liquid calories. Eliminate caloric, sugary beverages like soda, sweetened waters, and fruit drinks from your family’s diet. Instead, make water or naturally flavored seltzer the default beverage at mealtime.

7. Delay dessert. Instead of serving dessert immediately after dinner, wait at least 30 minutes after the meal is completed. This way, your kids are less likely to rush through dinner in anticipation of sweets. Plus, this strategy leaves less time before bed for additional PM snacking.

8. Bring on the veggies! Start dinner with a vegetable or green salad every night. For pickier palates, try sweet red bell pepper strips, juicy grape tomatoes, crisp sugar snap peas, or brightly-colored baby carrots. A fiber-rich first course will help everyone fill up so everyone’s less inclined to overeat at the main meal.

9. Pre-plan healthy menus. Plan and shop for a whole week’s worth of meals in advance. This will help you cut back on last-minute trips for fast food or unhealthy restaurant take-out.

10. Make the TV room a “no eating zone." Eating while you’re distracted by your favorite shows often leads to mindless munching. Of course, feel free to snack on vegetables while you watch—they’re the one and only exception!

Butternut Squash: A Winter Gem

2011-02-11T09:28:00.003-05:00

Summer boasts a true rainbow of produce: fire engine-red tomatoes, indigo-colored berries, royal purple eggplants, jewel-toned bell peppers, and cheery yellow and green zucchini, to name a few shades of the season. But you can enjoy colorful produce year-round, even when surrounded by winter’s white wonderland. ‘Tis the season for ruby red grapefruits, emerald green kale and chard, and, one of my favorites, vibrantly orange butternut squash.

This winter staple is brimming with nutrients that keep you healthy from head to toe. It’s most notable for high levels of beta carotene, a powerful antioxidant the helps repair and renew your skin to give it a youthful, radiant glow. Once converted to vitamin A, beta carotene also helps your immune system function at its best. Beta carotene, along with other carotenoids found in butternut squash, may also help fight arthritis aches and pains.

Butternut and other winter squashes, such as acorn, are also good sources of potassium and magnesium, two nutrients that help manage blood pressure and keep bones healthy and strong.

You can serve butternut squash mashed (like potatoes), or cut it into cubes and roast it to capitalize on the veggie’s nutty, sweet flavor. And I love my recipe for Butternut Squash Soup—pureeing the cooked squash produces a creamy, smooth soup that’s low in fat.

Here’s a prep tip: Butternut squash is VERY hard, so it can be difficult to cut. Buy fresh pre-cut chunks in your produce department, OR soften up a whole squash by giving it a quick zap in the microwave. Pierce the skin with a fork several times and microwave for about 2 minutes, then let it cool a bit before peeling and cutting.

I hope you'll make butternut squash and other seasonal specialties regulars in your grocery cart this winter!

Skinny Foods

2011-01-10T16:25:00.004-05:00

Presenting…11 delicious, diet-friendly foods that offer phenomenal calorie bargains. If you’re looking for creative ways to enhance your weight loss efforts, give these tasty bites a try!

1. Air-Popped Popcorn: One cup of “naked” air-popped popcorn (without any added butter or oil) has only 30 calories! If you don’t own an air popper, you can make plain popcorn right in your microwave. Add 4 tablespoons popcorn kernels to a brown paper lunch bag, fold over the edge of the bag twice to close it, and microwave the bag on high for 1.5 to 2 minutes. (Microwave times will vary; it will take a few trial runs to figure out the perfect amount of time required to pop the kernels without burning them.) To kick up the flavor, sprinkle your popcorn with Parmesan cheese, spices (chili powder and cumin, yum!), or even hot sauce.

2. Water Chestnuts: Sliced water chestnuts have a super satisfying crunch—a texture a lot of dieters crave after giving up potato chips and other snack foods. You can munch your way through a whole can for just 50 calories. They also make a crisp, refreshing addition to low-fat chicken or tuna salad. Bonus: Water chestnuts are a non-starchy veggie, which means you can eat them in unlimited quantities while following my plan!

3. Salsa: With less than 20 calories per ¼ cup, salsa is a dieter’s best friend. Bottled or fresh, salsa makes a terrific, low-cal dip for crunchy veggies like baby carrots and celery sticks. It’s also the perfect diet-friendly condiment for sandwiches, burgers, and baked potatoes—use it as a flavorful replacement for mayo, sour cream, butter, and other fattening toppers.

4. Grape Tomatoes: One cup of grape tomatoes clocks in at only 30 calories. These bite-sized nibbles are sweet, colorful, and ideal for snacking since you can pop ‘em in your mouth one at a time. And, if you’re following my weight loss plan, they count as an unlimited food…so munch to your heart’s content!

5. Plain Nonfat Greek Yogurt: A 6-ounce container of plain nonfat Greek yogurt has around 100 calories and 15 to 18 filling grams of protein (that’s more than double the protein content of traditional nonfat yogurt). Jazz up plain yogurt with chopped fruit, vanilla extract, or a sprinkle of ground cinnamon.

6. Grapefruit: One of the few seasonal winter fruits, grapefruit are refreshing, hydrating, and sweet. One large grapefruit is only 120 calories and, since you eat the flesh one segment at a time, it automatically helps you pace your eating.

7. Atomic Fireballs: Yes, ironic to see a nutritionist touting a nutrient-less sugar bomb, but these fiery treats win my award for best calorie value in candy! One extra-large fireball has just 40 calories and will last for a looooong time (it’s rock-hard, so you can’t just chomp through it like you can with other hard candies). Plus, their intense heat totally curbs your urge to snack on other foods.

8. Naturally-Flavored Seltzer: Naturally-flavored seltzer is simply carbonated water with a shot of fruit flavor—it doesn’t contain sugar, artificial sweeteners, food dyes, or anything else! It’s completely calorie-free, fizzes like soda, and comes in fun flavors like lime, orange, pomegranate…even vanilla and white chocolate. For sweetness and pizzazz, float a few fruit slices or frozen fruit cubes made with 100% juice in your glass.

9. Egg Whites: Egg whites are pure, high-quality protein and just 17 calories apiece, which makes them the ideal ingredient for a low-cal breakfast with high fill power. Scramble 4 to 5 whites with any sautéed veggies (I like a combo of spinach, tomatoes, and onions) and top with a dollop of salsa (another skinny food from this list!).

10. Whole Wheat Sandwich Thins: Sandwich thins and flats are one of the best new food products for dieters! That’s because you get TWO halves for the same calorie count as ONE slice of bread (100 calories). Use these versatile, whole grain buns to build turkey or chicken sandwiches, or lightly spread them with nut butter or reduced-fat cream cheese for a smart bagel substitute.

11. Vegetable Soup: Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based vegetable soup, you can reduce your total calorie intake by 20 percent. The soup takes the edge off your hunger and fills you up quickly, so you end up eating less of your main entrée. That’s exactly why I encourage dieters following my plan to start dinner with a bowl of Joy’s Skinny Veggie Soup (find the recipe at joybauer.com).

15 Tips to Avoid Holiday Weight Gain

2010-11-22T09:20:00.003-05:00

I’ve heard all sorts of “statistics” about how much weight the average person gains during the holidays—5 pounds, 8 pounds, 10 pounds. But what’s the truth? A study published in the New England Journal of Medicine found that the average person “only” puts on about one pound between mid-November and the beginning of January. That’s slightly comforting. The bad news is, the researchers found that the extra holiday padding didn’t come off during the following year—and slapping on an extra pound every time Thanksgiving rolls around can add up to a BIG gain.

Have no fear! You can still enjoy the special sweets and treats of the season without blowing your diet if you strategize. Here are some of my best tips to keep you on the straight and narrow (for the most part, anyway!) as the season’s festivities swing into full gear.

1. Begin with Breakfast
Starting your day with a satisfying morning meal—especially one that includes protein—can help prevent overeating at holiday meals and parties later in the day. In a hurry? Grab a nonfat yogurt and a piece of fruit. Got some extra time? Whip up an egg white omelet with lots of chopped veggies and some reduced-fat cheese.

2. Never Go to a Party Hungry
Have a light snack (100 to 200 calories) about an hour before you make your entrance. This will help take the edge off so you don’t dive into the first edible item you lay eyes on. Smart snacks include apple slices with 1 level tablespoon peanut butter, 2 rice cakes topped with sliced turkey, and a string cheese with a banana or orange.

3. Wear Something Fitted and Fabulous
You’re less apt to eat when you’re feeling great about how you look (and conscience of how snug your clothes are fitting).

4. Hang Out with the Talkers, Not the Eaters
Eating is contagious. You don’t want to surround yourself with the people pigging out.

5. Watch the Alcohol
Alcohol is a double whammy: it’s loaded with calories and it lowers your inhibitions, which means you end up eating more than you planned. Stick with wine or champagne (one medium goblet), wine spritzers (one or two glasses), or light beer (two cans or bottles, max).

6. Nix Noshing
Nibbling and grazing between meals is a problem year-round for many people, but it hits an all-time high during the month of December, when cookie platters, boxes of chocolates, and seasonal baked goods begin to pop up everywhere. All those extra bites and sips can add up to hundreds or thousands of calories per week if you’re not careful. That’s why it’s especially important to maintain a structured eating schedule throughout the holidays and be super-mindful of the extracurricular munching.

7. Follow My “Rule of One"
By keeping your portions in check, you can enjoy every highlight of your favorite holiday meals without going overboard. Stick with just ONE of each deliciously tempting hors d’oeuvre, one plate of food, one alcoholic drink, and one dessert (or a sliver of two, if you can’t decide).

8. Give Leftovers a New Home
If you’re hosting Thanksgiving or a holiday party, pack up the leftovers and divvy them up among your guests. This way, you won’t be tempted by containers of rich holiday food lurking in your fridge for days after the event.

9. Shop ‘Til You Drop
Turn your countless mall excursions into mini-workouts. Park in one of the farthest lots, take the stairs instead of the escalator, walk from store to store at a brisk pace, and carry your own bags (don’t pass them off on your husband or kids). If you have the extra time, take an extra lap around the whole mall and do some window shopping—who knows, you might even spot that one gift you’ve been struggling to find in a store you don’t normally frequent.

10. Stand Up To Food Pushers
Your family members may pressure you to eat more than you’re comfortable with, or guilt you into sampling rich foods that you’d rather leave off your plate. My best advice is to be polite but firm and pay attention to the way you phrase your response. You might respond, "That looks really delicious but I’m full and working hard to not overeat." In other words, say something that will enable you to deny the dish without hurting anyone’s feelings.

11. Take the Boy Scout Oath—Be Prepared!
Keep your purse or desk stocked with healthy, portion-controlled emergency snacks. I like small bags of nuts mixed with dry cereal, nutrition or granola bars (200 calories or less), soy crisps, and portable fruit, like apples and bananas. Having an appealing snack stash can help you fight the urge to gobble down tempting, calorie-laden seasonal treats at the office, convenience stores, and coffee shops when hunger strikes. If you’re traveling during the holidays, follow the same advice: pack your own healthy snacks for the car, plane, or train so you’re less vulnerable to making bad choices!

12. Make Exercise a Priority
Your schedule may be even more hectic than usual, but it’s more important than ever to make time for exercise. Staying active helps you burn off extra calories from stuffing, rich desserts, candy, and other holiday indulgences, and it’s also a great way to counteract the stress that often accompanies family get-togethers and holiday planning. Aim for at least 30 minutes of moderate activity every day (walking counts!).

13. Be Selective About Your Splurges
Choose a few special events or parties that you look forward to all year and plan to indulge at those celebrations. The rest of the season, stick to your normal, healthy eating and exercise habits. As I always tell my clients – they’re called holi-days, not holi-weeks or holi-months!

14. Let Go of the Guilt and Move On!
Indulging and enjoying special treats is part of the holidays. If you ate a bit more than you intended to and feel the guilt creeping in, accept that you allowed yourself to enjoy something you wanted, and then wipe your slate clean. Don’t let a night of splurging taint your mood or your food choices the next day.

15. Devote Time to Yourself
All the shopping, planning, and traveling makes this time of year stressful, and many people turn to food to cope. Now more than ever, it’s important to set aside a few minutes of “me time” every day to relax and reboot. Take a short break from your to-do list to listen to calming or motivational music, take a steamy bath, do some simple breathing exercises, or roll out your yoga mat for a few sun salutations. Give yourself the gift of a few quiet moments of peace and reflection.

Wishing you a wonderful holiday season filled with love, laughter, and good health!

All the best,
Joy Bauer

Food Cures is Now an App!

2010-10-07T13:32:00.002-04:00

If you have an iPhone, I strongly encourage you to run (digitally, of course!) to the App Store and download my FREE app called Joy Bauer Food Cures. It’s the perfect complement to my new Food Cures website, which is brimming with sound nutrition and lifestyle advice for preventing and treating high cholesterol, type 2 diabetes, arthritis, migraines, and other common health conditions.

The goal of Food Cures is to customize a specific diet plan that takes into account your own personal health struggles. The app makes it easy to search for information by health condition, so you can quickly identify tips and advice that are most relevant to your life. Each condition includes a list of the best foods to eat and foods to avoid…so you know exactly what to eat to beat migraines, osteoporosis, IBS, and more. You’ll periodically be prompted to upgrade your app, and with each upgrade you can take advantage of the new conditions, content, and features we’ll be adding to the app — so stay tuned!

Every day, my app features a new tip highlighting the health benefits of one particular food — anything from Apricots to Zucchini. It’s super easy to browse through healthy tips from previous days, or search the food database to look up specific foods you want to know more about. The information is straightforward and “easy to digest” (pun intended!).

There’s also a Healthy Living tab, which offers advice on foods that can help you look younger, feel more energetic, and even live longer. Here, you’ll find tips for boosting mood, a guide to the best foods for thick, shiny hair, and my top ten list of superfoods. We’ve got you covered from head to toe!

You’ll also have access to a recipe index filled with quick, simple recipes that are tagged by condition, so you can select the healthiest meals based on your own personal health history. And, since the recipes are stored right in your phone, they’re easy to pull up when you’re at the grocery store shopping for ingredients. I love technology!

From the app, it’s easy to sign up for my weekly e-mail newsletter, which delivers even more health and nutrition information right to your inbox. You can also link directly to my website for access to even more nutrition and health information and to get started with finding your personal, customized Food Cure.

I hope you’ll download my new app, give it a try, and let me know what you think. I welcome your feedback!

An Ode to Vegetables

2010-08-30T11:23:00.002-04:00

There’s a reason vegetables are the foundation of almost every diet and healthy eating plan in existence. Not just one reason…several. First and foremost, vegetables are incredibly nutrient-dense. They’re loaded with the vitamins and minerals our bodies need to function at their best. Second, they’re rich in fiber, which helps keep us full, lower cholesterol, regulate blood sugar, and lower risk of chronic diseases like heart disease and diabetes. Third, vegetables aid in weight management. That’s because vegetables (particularly non-starchy vegetables) are high-volume, low-calorie foods that fill you up and displace more calorie-dense foods in your diet.

How Much Should You Be Eating?

According to the USDA MyPyramid, adults should eat at least 2 to 3 cups of vegetables per day. “One cup” is equivalent to 1 cup of raw or cooked vegetables, 1 cup of vegetable juice, or — here’s where it gets a tad tricky — 2 cups of raw, leafy greens (lettuce, spinach, kale, chard, etc.). Because non-starchy vegetables like lettuces, peppers, onions, tomatoes, cucumbers, mushrooms, carrots, and celery are so low in calories, they’re “unlimited foods” in my book, which means you definitely don’t have to stop at 2 to 3 cups. Starchy vegetables like potatoes, corn, peas, and winter squashes are more calorie-dense than non-starchy varieties, so I advise sticking to just 1 cup of these vegetables per day.

Healthy Ways to Prepare Vegetables

Just because it’s a vegetable doesn’t mean it’s automatically diet food. Veggies that are battered and fried, swimming in butter or oil, or topped with creamy sauces, marinades, or dressings can deliver a huge calorie blow. Here are some smart, slimming ways to prepare vegetables and keep their nutritional goodness intact.

Try roasting vegetables. Roasting gives them a sweet, nutty flavor that can win over even the most reluctant veggie eater. Cut vegetables into bite-sized pieces, mist generously with oil spray, and roast at 400 degrees until they’re soft and browned. That’s the basic method, but the real trick is to get creative with seasonings. Roast cauliflower with curry powder, or broccoli with garlic, low-sodium soy sauce, red pepper flakes, and a drizzle of sesame oil. Top roasted asparagus with grated Parmesan cheese, or roast carrots with ginger and a touch of honey. And although starchy vegetables (white and sweet potatoes, butternut squash, etc.) roast up beautifully, they’re more calorie-dense, so it’s worth your while to learn scrumptious ways to roast the non-starchy varieties.
Do a quick sauté. Sauté your favorite vegetables in a wide skillet over medium-high heat. Just be careful with the oil, which can add lots of unnecessary calories; use an oil mister or measure just 2-3 teaspoons into the pan (just enough to lightly coat the entire surface of the skillet). Try sautéed spinach and mushrooms with garlic, sautéed zucchini with fresh herbs and a squeeze of lemon — or sauté kale or Swiss chard and finish with a drizzle of rich, sweet balsamic vinegar.
Get grilling. Like roasting, grilling lends a deep, delicious flavor to vegetables. Slice eggplant, zucchini, yellow squash, and bell peppers into planks and marinate them in low-cal vinaigrette dressing or another reduced-fat marinade for about an hour (whole Portobello mushroom caps are terrific, too). Then, toss the veggies onto a hot grill, and cook for about 5 minutes per side or until tender.
Add a tasty topper. Sprinkle broccoli with reduced-fat cheddar cheese, doll up a baked sweet potato with nonfat plain Greek yogurt and chives, or top steamed vegetables with a dollop of spicy salsa.
Nuke ‘em. My microwave is my go-to tool for steaming vegetables. I just sprinkle a bowl of fresh green beans, snow peas, broccoli, or cauliflower with a few tablespoons of water and desired seasonings, cover the bowl, and microwave for a few minutes until tender-crisp. I also microwave sweet and white potatoes when I don’t have time to bake them in the oven. It takes about 15 minutes to microwave a batch of 4 medium potatoes.

A Quick, Fun Family Meal Idea

2010-07-28T15:13:00.000-04:00

Looking for an easy-to-make meal that your kids will love? In my house, Turkey Tacos are a sure thing — they’re nothing fancy, but we never have leftovers. They’re even a hit with my kids’ picky-eater friends! And nobody has ever suspected the low-calorie swaps: lean ground turkey meat and reduced-fat shredded cheese. If you have extra time, set up bowls with chopped peppers, carrots, and sweet corn that your kids and their friends can add on their own. Or pick your favorites — any vegetable can go into a taco.

Another great reason to try my Turkey Tacos is that they’re made with ingredients that boost your overall health. The lean ground turkey is low in artery-clogging saturated fat (unlike fatty ground chuck), so it’s a smart choice for individuals looking to lower their cholesterol, manage diabetes, or shed a few pounds. The tacos get topped with calcium-rich, low-fat cheese, which boosts bone health and may help ward off osteoporosis. (For more delicious recipes and information on what foods can help manage your specific health concerns, visit my new site, FoodCures.com!)

Turkey Tacos

Ingredients

1 pound extra-lean ground turkey breast
1 packet (1.25 to 1.5 ounces) taco seasoning, mild or hot, plus water as indicated on
package
2 cups chopped or shredded lettuce
1 large tomato, finely chopped
1 cup shredded reduced-fat Cheddar cheese
7 hard or soft taco shells
Salsa and/or hot sauce (optional)

Preparation

1. In a large skillet, cook the turkey over medium-high heat until browned. Drain the fat. Stir in the taco seasoning and water. Bring to a boil. Reduce the heat and simmer, stirring occasionally, 5 to 6 minutes.

2. Evenly divide the turkey mixture, lettuce, tomato, and cheese among the taco shells. Top with salsa and/or hot sauce if you like.

Makes 7 servings

Per serving: 171 calories, 21 g protein, 10 g carbohydrate, 5 g fat (1 g saturated), 29 mg cholesterol, 248 mg sodium, 2 g fiber; plus 106 mg calcium (10% DV)

Have Your Candy and Eat It, Too!

2010-06-21T15:25:00.000-04:00

Of course I’d never classify candy as health food (ahem!), but I also know the power of a sweet tooth. If you’re following my online weight loss plan, the good news is, you don’t have to live without candy! Once you hit Step 3, you can enjoy a small portion your favorite sweet as your Everyday Extra. If you’re new to the plan, your Everyday Extra is the 150 calories per day that you get to spend on any food you like — including chocolate, jellybeans, peppermint patties, and other popular treats. NOTHING is off limits!

Below, I’ve put together a list of some of my favorite diet-friendly candies. I’ve also listed the exact portion you can enjoy as your Everyday Extra. As you’ll see, some of the treats below also qualify as a Healthy Extra since they’re made with pure 70% dark chocolate or have other nutritional benefits to offer. You can enjoy treats with the “Healthy Extra” tag as early as Step 2, which means starting on day 8!

Bring on the CHOCOLATE…

Chocolate, our favorite guilty pleasure, is no longer as guilty! Research shows that even small amounts of dark chocolate rich in cocoa flavonoids can help lower blood pressure, improve blood flow, and even lower LDL (“bad”) cholesterol. The trick is to choose varieties made with at least 70 percent cocoa or cacao and, in keeping with my Healthy Extra guidelines, moderate your portions to about 150 calories or one ounce per day. Unfortunately, milk chocolate doesn’t offer the same health benefits, so I highly encourage you to make the switch to dark if you haven’t already.

Lindt Excellence 70% Cocoa Bar:
Though Lindt also offers their “70% Cocoa” bar in a 3.5-ounce size, I prefer the small 1.2-ounce package. That way, you can guiltlessly enjoy the whole 170-calorie bar in one sitting…and don’t need to rely on your willpower to break off only a few squares of the larger bar.

Healthy Extra or Everyday Extra Portion: One 1.2-ounce bar (170 calories) or 3 squares of a 3.5-ounce bar (165 calories)
Everyday Extras should be 150 calories or less, but I was flexible here and allowed a few extra calories.

Scharffen Berger 70% Cacao Bittersweet Chocolate Bars:
Like Lindt, Scharffen Berger offers a personal-sized (1 ounce) bar so you can get your chocolate fix without overindulging.

Healthy Extra or Everyday Extra Portion: One 1-ounce bar (140 calories)

Newman’s Own Organics Super Dark 70% Cocoa Chocolate Bar:
Another delicious pure dark chocolate bar! Look for the smallest size (2.25 ounces).

Healthy Extra or Everyday Extra Portion: 3 squares (165 calories)

Trader Joe’s “70% Belgian Cacao” Dark Chocolate Wedges: This 3.5-ounce wheel of chocolate is cut into 16 small wedges, perfectly portioned at just 35 calories per piece. The chocolates are packaged in a cute round metal tin, so you can pop out a wedge and conveniently store the rest for later. (And you can reuse the tin to store tissues, aspirin, or even jewelry in your purse.)

Healthy Extra or Everyday Extra Portion: 4 wedges (140 calories)

If you’re not in the mood for plain dark chocolate, here are some fun twists on the standard bar.

Q.bel Crunchy Crispy Dark Chocolate Wafer Rolls: This treat is a delicious cross between a cookie and a candy bar. For just 120 calories, you get two crispy wafer cookies completely enrobed in 52% dark chocolate. This candy doesn’t quite meet my “70% cocoa” standard, but it’s a delightful splurge every once and awhile.

Everyday Extra Portion: 1 package (120 calories)

Sweetriot: Sweetriot chocolate-covered cacao nibs have quickly become a favorite of celebs…along with the rest of us! Their nibs—or “peaces”, as Sweetriot calls them—deliver dark, rich cocoa flavor and a double dose of antioxidants: one from the cacao nib (a tiny piece of roasted cacao bean at the center of each “peace”) and another from the dark chocolate that coats the outside. Sweetriot’s nibs come in three flavors—50%, 65%, and 70% chocolate—but I obviously encourage you to go for the full 70% to maximize the health benefits.

Healthy Extra or Everyday Extra Portion: 1 tin (140 calories)

Endangered Species Chocolates: Endangered Species makes a wide variety of 100% ethically traded, exotic-flavored chocolate bars, but I particularly love their bite-sized selections because they do the portion controlling for you. Their “Dark Chocolate with Cranberries & Almonds” individually-wrapped chocolate squares have 50 calories and are made with delicious 72% dark chocolate.

Healthy Extra or Everyday Extra Portion: 3 squares (150 calories)

Dark Chocolate Covered Nuts: Though the standard dark chocolate nuts you’ll find at stores probably aren’t coated with 70% dark chocolate, they still have their own nutritional perks to offer. Whether you choose almonds, cashews, peanuts, or pecans, you’re getting a blast of protein, fiber, and healthy fats from the nuts, along with that delicious hit of chocolately goodness. Because this treat is super calorie-dense, you’ll definitely need to limit yourself to a small handful to stay below my 150-calorie cut-off. Savor them slowly!

Healthy Extra or Everyday Extra Portion: 8 to 10 nuts (around 150 calories); check package labels since brands will vary

Nestle Dark Chocolate Raisinets and Cherry Raisinets: Though the package doesn’t state the percent cocoa and I’m guessing they don’t meet my 70% cutoff, these two new Raisinet varieties are a darker, healthier spin on the milk chocolate originals. Plus, their fruity raisin and cherry centers give you a little dose of vitamins, minerals, and antioxidants, which certainly can’t hurt.

Healthy Extra or Everyday Extra Portion: 3 level tablespoons Dark Chocolate Raisinets (135 calories) or Cherry Raisinets (150 calories)

York Peppermint Patties: Who doesn’t love the classic combo of chocolate and mint? Even though the coating probably isn’t 70% dark chocolate, York Peppermint Patties are still a safe way to satisfy a sweet tooth without going whole hog.

Everyday Extra Portion: 1 regular-size (1.4-ounce) pattie (140 calories) or 3 miniatures (150 calories)

Dylan’s Candy Bar Chocolate Covered Sunflower Seeds: These rainbow-colored candies are coated with milk chocolate, not dark, but they still have an edge on most candies because you get a shot of nutrition from the sunflower kernels buried underneath. Sunflower seeds add some protein, fiber, and minerals like magnesium to this treat—not bad, considering it’s candy!

Everyday Extra Portion: 2 level tablespoons (130 calories)

HARD CANDIES

Hard candies are a smart choice because they automatically pace you. They take a while to finish (as long as you suck or lick, not chomp!), so you get to savor the sweetness for a bit and stretch your sugar calories. As long as you limit yourself to a few pieces, you can’t do that much damage. Here are a few of my favorites in the hard candy category:

See’s Gourmet Lollypops: From the legendary California-based candy company See’s Candies, these pops come in four sophisticated, desserty flavors: vanilla, chocolate, butterscotch, and café latte. I love them all—but I’m biased to vanilla!

Everyday Extra Portion: 1 lollypop (80 to 90 calories) – plus extra calories leftover to spend!

Atomic FireBalls: Unlike some addictive sugary candies that you can swallow by the handful, Atomic Fireballs are a great “one and done” candy option. They’re hard as a rock, so you can’t bite through them (don’t try, you’ll break a tooth!)…and after you finish one flaming sucker, you’ll be ready to give your mouth a rest.

Everyday Extra Portion: 4 individually-wrapped fireballs (140 calories) – if you can handle four of these guys!

Lifesavers and Jolly Ranchers: If you gravitate towards fruity flavors, suck on a Lifesaver (15 calories) or a hard Jolly Rancher (23 calories). My advice is to stash just a few in your purse or desk drawer rather than a full bag, so you don’t get carried away. Both candies are readily available in a wide variety of fun flavors.

Everyday Extra Portion: 10 Lifesavers (150 calories) or 6 Jolly Ranchers (140 calories)

CHEWY CANDIES

Most chewy candies are pure sugar, so there isn’t really a nutritional advantage to choosing one variety over the next. But if you’re looking for a diet-friendly treat that won’t throw you off track, I suggest choosing portion-controlled candy packs or candies that come in bite-sized pieces, so you can have a fair number of nibbles without flooding your system with sugar and calories.

Jelly Belly Jellybeans: Jelly Belly jellybeans come in dozens of fun flavors and they’re tiny, so each little bean has just 4 calories. I love their new “Cocktail Classics” collection, which features three brand new flavors—mojito, pomegranate cosmo, and peach bellini—along with three old favorites—margarita, pina colada, and strawberry daiquiri. How else can you enjoy a pomegranate cosmo for less than 5 calories?!

Everyday Extra Portion: 35 jellybeans (140 calories)

Smarties: These retro candies have just 25 calories for an entire roll—now that’s a calorie bargain!

Everyday Extra Portion: 6 rolls (150 calories)

Panda Licorice Bars: Panda licorice has a simple, clean ingredients list, a soft, chewy texture, and, unlike a lot of licorice-flavored products, actually contains real licorice extract. Panda makes pre-portioned 100-calorie bars in three flavors: original black licorice, raspberry, and cherry. Some studies show that natural licorice can help relieve pain from stomach ulcers and relieve indigestion, but it can also raise blood pressure, so you’ll want to avoid eating large amounts of this candy if you have hypertension.

Everyday Extra Portion: 1 bar (100 calories) – plus extra calories leftover to spend!

Crystallized Ginger: Crystallized or candied ginger is made by cooking slices of fresh ginger root in sugar syrup and then drying the slices to create a chewy texture. These candies have a pungent bite, which may encourage you to nibble slowly and keep you from going overboard. Added bonus: ginger is a potent anti-inflammatory and a natural remedy for nausea.

Everyday Extra Portion: 1.5 ounces (around 150 calories)

Florida’s Natural Au’some Treats: Though I still consider them a sweet treat, Florida’s Natural Au’some Nuggets and Sour Strings are made with over 60% real fruit and fruit juices. Plus, they come in pre-portioned, 50-calorie pouches to help you keep a lid on snacking. These fruit chews are a terrific step up from sugary gummy bears and traditional fruit snacks.

Everyday Extra Portion: 3 pouches (150 calories)

Eat Scrumptious Food… and Lose Weight!

2010-05-07T16:32:00.007-04:00

I have received many, many questions from people following my online weight-loss program asking how to incorporate the recipes in my new cookbook, Slim and Scrumptious, into their daily menus. If you’re familiar with my online program or my weight loss book Your Inner Skinny (previously published in hardcover as Joy’s LIFE Diet), you know the diet is divided into four different Steps. Below, I’ve listed every recipe in the cookbook, as well as which Steps each is appropriate for, so you can easily add them to your meal plan. I’ve also included any sides or extras you should consider adding to round out your meal.

If you’re a member of my online program, I’m excited to share that I’ve added a selection of my favorite recipes from Slim & Scrumptious to the Recipe Index and Meal Planner, so these are completely free to you! The recipes that have been added to the online program are starred (**) in the list below for easy reference. Of course, the rest of the recipes listed here can be found in the cookbook. I hope you’ll try a whole bunch—and be sure to post comments letting me know what you think after you’ve made them!

Note: The meals below are designed for women following my plan. If you are a man or an active woman under age 40 who does more than one hour of cardiovascular exercise at least six days each week, you may eat unlimited portions of lean protein (egg whites, meat, chicken, turkey, fish and seafood, and tofu) with any of the meals listed here.

Follow me on Facebook and Twitter for even more delicious meal ideas!

BREAKFASTS

**Maple-Pumpkin Oat Muffins: One muffin + ONE of the following protein options: 6-ounce container nonfat (plain, flavored, or Greek) yogurt or 1 hard-boiled egg or 3-4 hard-boiled egg whites (Steps 2, 3, 4)

Eggs Benedict with Yellow Pepper Hollandaise: 1 serving (Steps 2, 3, 4)

Italian Sunday Brunch Bake: 1 serving (Steps 2, 3, 4)

Strawberry Shortcakes with Sweetened Ricotta: 1 serving pancakes with toppings (Steps 3, 4)

Double Chocolate Pancakes with Strawberry Sauce: 1 serving with topping (Steps 3, 4)

Pumpkin Pancakes with Maple Créme: 1 serving with toppings (Steps 3, 4)

Apricot Almond Oats: 1 serving (Steps 3, 4)

LUNCHES

Asian Noodle Soup: 1 serving (Steps 1, 2, 3, 4)

Tofu Tomato Soup with Parmesan Toast: 1 serving (with 1 slice toast) + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Bite-Sized Chicken Meatball Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Creamy Curried Cauliflower Soup with Melted Spinach: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Roasted Chicken and Rice Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Cream of Broccoli Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

**Parm and Pepper Egg White Salad: 1 serving + 1 toasted whole grain English muffin + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon (Steps 2, 3, 4)

Pistachio Chicken Salad: 1 serving , served atop a bed of mixed greens dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon + baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Sicilian Quinoa Salad: 1 serving + baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

DINNERS

White Chili Fiesta: 1 serving + Skinny Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Brazilian Seafood Stew: 1 serving + Skinny Salad + any HALF serving fruit (Steps 2, 3, 4)

Italian Chicken and Sausage Stew: 1 serving + Skinny Salad (Steps 2, 3, 4)

Ratatouille Lentil Stew: 1 serving + Skinny Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

**Buffalo Chicken Chili with Whipped Blue Cheese: 1 serving with topping + Skinny Salad (Steps 2, 3, 4)

Tandoori Chicken Burgers with Carrot Raita (no starch): 1 serving with raita + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Tandoori Chicken Burgers with Carrot Raita (with starch): 1 serving on half a whole wheat bun + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Garden Lentil Burgers: 1 serving (with optional mustard, ketchup, or salsa) + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

AJ’s Mac-n-Cheezy: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Turkey Tetrazzini: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Chicken Fettuccine Alfredo with Sun-Dried Tomatoes: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Summery Pesto Pasta: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Pasta with Turkey Bolognese: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Halibut and Rotini with Spring Pea Puree: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Spaghetti with Shrimp and Fennel: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

**Chicken Lettuce Wraps : 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Mediterranean Meatloaf (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Mediterranean Meatloaf (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Chipotle Chicken (no starch): 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Chipotle Chicken (with starch): 1 serving + ½ cup brown or wild rice or ½ cup whole grain pasta or½ baked sweet or white potato (Steps 3, 4)

Upside-Down Pan Pizza with the Works: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Sesame Chicken Tenders: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Chicken Cacciatore: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Joy’s Turkey Meatballs with Easy Marinara Sauce (no starch): 1 serving topped with ¼ cup (1 ounce) shredded part-skim mozzarella cheese (no bread or pasta) + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Joy’s Turkey Meatballs with Easy Marinara Sauce (with starch): 1 serving over ½ cup whole grain pasta + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Braised Turkey Sausage and Cabbage: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Chicken Cordon Bleu: 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 2, 3, 4)

Turkey Thyme Meatballs with Lemony Cream Sauce: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Lemon-Sage Chicken Breasts (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Lemon-Sage Chicken Breasts (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Crispy Parmesan Chicken: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Beef and Bell Pepper Stir-Fry (no starch): 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Beef and Bell Pepper Stir-Fry (with starch): 1 serving + ½ cup brown rice (Steps 3, 4)

Spice-Rubbed Flank Steak with Chimichurri (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Spice-Rubbed Flank Steak with Chimichurri (with starch): 1 serving + ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Beef Tenderloin with Fig Reduction: 1 serving with sauce + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Spicy Pork Tacos with Sassy Slaw: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Herb-Roasted Pork Tenderloin (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Herb-Roasted Pork Tenderloin (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Hoisin-Glazed Salmon: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Shrimp Scampi with Broccoli Rabe and Red Pepper: 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Spicy Shrimp Jambalaya: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Fish Tacos with Buttermilk-Parsley Dressing: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Creole Catfish with Cucumber-Radish Slaw: 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 2, 3, 4)

Cod and Lentils with Smoked Paprika Sofrito: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Lemon-Dill Salmon Cakes (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Lemon-Dill Salmon Cakes (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

**Baked Tilapia with Spicy Tomato-Pineapple Relish (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

**Baked Tilapia with Spicy Tomato-Pineapple Relish (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

VEGGIE SIDES

Bacon-Wrapped Brussels Sprouts: Enjoy 1 servingin place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)

Roasted Squash with Pine Nuts: Enjoy 1 serving in place of ½ cup brown or wild rice, ½ cup whole grain pasta, or ½ sweet or white potato at lunch or dinner. (Steps 3, 4)

Slow-Roasted Tomatoes: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Creamed Spinach: Enjoy 1 serving in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)

Balsamic-Glazed Pearl Onions: Enjoy 1 serving in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)

Summer Squash Tian: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Cinnamon-Sugar Sweet Potato Fries: Enjoy 1 serving in place of ½ cup brown or wild rice, ½ cup whole grain pasta, or ½ sweet or white potato at lunch or dinner. (Steps 3, 4)

**Crispy Kale: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Roasted Cumin Cauliflower and Carrots: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

HEALTHY EXTRAS/SNACKS

Caramelized Onion Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Tangy Guacamole: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Buttermilk Ranch Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Roasted Red Pepper Bean Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Slim-Style Hummus: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Flavored Almonds (Cinnamon-Sugar, Dark Cocoa, or Chipotle): 1 serving (Steps 2, 3, 4)

Soft-Baked Chocolate-Cherry Oatmeal Cookies: 1 serving (Steps 2, 3, 4)

Silky Pumpkin Pie Custards: 1 serving (Steps 2, 3, 4)

Banana Pecan Bread: 1 serving (Steps 2, 3, 4)

Berry Berry Crisp: 1 serving (Steps 2, 3, 4)

Cinnamon Cheesecake Fondue: 1 serving + 5-10 whole strawberries for dipping

Tropical Sangria: 8 ounce (1 cup) serving (Steps 2, 3, 4)

**Frozen Hot Chocolate: 1 serving (any variation) (Steps 2, 3, 4)

Cole's "Bauer Power" Smoothie

2010-04-10T11:04:00.003-04:00

My cookbook, Slim & Scrumptious, hit the bookstores this week -- sooooo exciting! So in the spirit of celebrating its birth, Cole and I had a "Smoothie Off" this morning. Ian, jesse and Ayden were the judges.

The kitchen is a total mess and I'm trying to be a good sport. Yes, Cole won. Here's his award-winning recipe.

Add the following ingredients into a blender and mix:

1/2 cup vanilla, nonfat yogurt

5 whole strawberries

1/2 cup raspberries

1/2 cup blueberries

1/2 banana

1/2 cup skim milk

1 generous cup of ice cubes

Makes 3.5 cups (2 generous servings)

Matzah Lasagna for Passover

2010-03-29T08:24:00.004-04:00

This is one of the most interesting recipes I've come accross. It's from one of my wonderful New York neighbors.... thank you Hinda Bodinger!! I lightened up Hinda's orginal recipe with reduced fat cheese and swapped in whole wheat matzah. Please give it a shot,....and if you do, tell all! Its very cool.

Matzah Lasagna

1 box of whole wheat matzah (rinse each matzah in water as you use it -- no need to soak)
4+ cups of tomato/pasta sauce
1 pound bag frozen, chopped, spinach, thawed
1 pound part-skim ricotta cheese
1 egg
1 teaspoon garlic powder
2 cups grated parmesan cheese
2 pounds shredded, part-skim mozzarella cheese
Roasted vegetables, (to save time, feel free to purchase roasted veggies at store; eggplant, zucchini, yellow squash, red peppers, mushrooms, onions, etc.)
½ cup water
*Optional chopped fresh basil, cilantro and fresh arugula to include in one of the sauce layers, along with about 4-5 cloves of lightly sautéed garlic
Lasagna pan or roaster aluminum foil

1. Spoon about a cup of the tomato sauce to form a thin layer on the bottom of the pan

2. Cover with a layer of gently moistened matzo, breaking to fit without overlapping

3. Squeeze spinach dry and in a medium size bowl, mix with ricotta cheese, the egg and the garlic powder.

4. Place the spinach mixture evenly on the matzah

5. Spoon on another layer of the tomato sauce.

6. Cover with a generous sprinkling of the parmesan, followed by the mozzarella.

7. Next, a layer of moistened matzah

8. Then, a layer of roasted vegetables

9. Cover with sauce, parmesan and mozzarella.

You can add about a ½ cup of water to the uncooked lasagna at this point. Cover with aluminum foil and bake at 350 degrees for about 50 – 60 minutes.
You can remove the foil for the last 10 minutes.

ML can be made in advance, cooled and frozen, ...or refrigerated and reheated in the oven.

Enjoy and Happy Passover to everyone who is celebrating!

My Turkey Meatballs are Cover Girls!

2010-03-28T11:30:00.003-04:00

RUN and buy a copy of Woman’s Day magazine! They excerpted a few of my “Guilt-Free” comfort food recipes from Slim and Scrumptious, my brand new cookbook.

Holy pasta…..my meatballs and spaghetti made the front cover spread (yes, you can eat meatballs and spaghetti and still be in the best shape of your life!). The inside pages of Woman’s Day also provide you with my secret ingredients for healthy Mac and Cheese, Turkey Tetrazzini, and Crispy Parmesan Chicken. My mom and mother-in-law may have already snagged all copies in the New York area – my apologies!!

Here’s the link to learn more about my new book and recipe picks. http://bit.ly/anGwNk

Please try one, two, three or all of them…. And let me know what you think! I genuinely love all feedback.

Peanut Butter Spaghetti!

2010-03-21T19:06:00.004-04:00

After a long day of soccer games, my kids begged me to make Peanut Butter Spaghetti. I forgot how much we looooove this recipe. It's my guilt-free version of classic Cold Sesame Noodles which is typically oozing with fat and calories.

The picture looks lame.... bland and boring, but this dish really does taste amazing. For some added color and nutrition, I typically toss the pasta with chopped scallions, cucumbers and carrots--but since our soccer team came in first place (Go Express!), I left the veggies on the side per my kid's request. For 1.5 cups, it's only 430 calories and provides 9 grams of fiber!

Give it a try and let me know what you think!

Joy's Peanut Butter Spaghetti
serves four

12 ounces whole wheat spaghetti
2 teaspoons sesame oil
3 Tablespoons natural peanut butter
¼ cup low-sodium, low-fat chicken broth
¼ cup soy sauce, low sodium
1 tablespoon sugar
1 tablespoon rice wine vinegar
½ teaspoon optional hot sauce or Tabasco sauce (only for “spicy-lovers” like Cole Bauer!)
1 small cucumber, peeled, seeded and chopped
6 baby carrots, chopped (about ½ cup)
½ cup minced scallions
Salt and freshly ground black pepper to taste

1. In a large pot of boiling, salted water, cook the whole wheat spaghetti according to package directions, until al dente. Drain the spaghetti, and toss with the tablespoon of sesame oil.

2. In a small bowl, stir together peanut butter, broth, soy sauce, sugar,and rice wine vinegar (add optional hot sauce, if you choose). Stir until smooth.

3. Toss the noodles with the sauce – make sure to thoroughly soak up all the sauce on the bottom of the bowl. Add the chopped cucumber, baby carrots and half the scallions. Toss to combine and season with a pinch of salt and pepper to taste. Spoon into a serving bowl and top with the remaining scallions. Serve hot, cold, or at room temperature.

*Note to moms: Only if you must, leave off the scallions, carrots and cucumbers.

1 Serving = ¼ of recipe (about 1.5 cups)
Calories: 430
Protein (gm): 17
Carbohydrates (gm): 73
Total Fat (gm): 9.5
Saturated Fat (gm): 1.5
Cholesterol (mg): 0
Sodium (mg): 653
Fiber (gm): 9

Youngest Joy Fit Club Member

2010-03-15T19:57:00.003-04:00

Gina Before at 284 pounds....
Gina currently at 140 pounds....

Meet my friend, Gina Pizzo. Gina struggled with obesity and endured nasty name calling throughout her childhood. After the heartbreak of her mom's passing to breast cancer, she made a triumphant effort to finally lose weight and gain back her health.

Gina is a first year college student who has lost the "Freshman Forty" versus gaining the "Freshman Fifteen". And if that's not enough of a feat, she lost one hundred pounds the year before starting college. That's a total of 140 pounds!

Joy, Gina and Dennis (Gina's wonderful dad!) at the Today Show 3.15.10

She is truly an amazing young woman with a smile that will make you melt. Click on this link to watch her inspiring story http://bit.ly/dAxX0z

Pasta with (Pumpkin) Meat Sauce

2010-03-09T20:52:00.006-05:00

Just made this for dinner and my kids devoured it! They watched me mix pumpkin into the sauce and still licked their plates clean,.... really.

Here's the simple 1-2-3 recipe:

1. Prepare whole wheat rotini or penne pasta according to directions, drain and set aside in covered pot.

2. Brown one package (1 pound - 1.25 pounds) ground turkey meat, at least 90% lean. When turkey is cooked through, add one 26-ounce jar of marinara sauce (I used Ragu Light, no sugar added) and 1/2 cup 100% canned pumpkin puree. Mix thoroughly until bubbly hot.

3. Add turkey pumpkin-tomato sauce to pasta and toss. Top with 1 cup reduced fat shredded cheddar cheese or 4 Mexican cheese and thoroughly mix until cheese is melty and blended throughout pasta.

Try it and let me know what you think!!

Food Network Meets Joy Fit Club

2010-03-08T20:27:00.009-05:00

This morning I met two wonderful people -- Paula Deen and Kim DiMondo. Paula needs no introduction and is truly one of the nicest, most down-to-earth women ever. We shmoozed about everything from chocolate crumble to the lack of seatbelts in the 70s. Her sons were incredibly handsome, personable and just as lovely. Jack is her first and only grandson and is drop dead gorgeous!

Kim DiMondo is my newest Joy Fit Club member. She is pure sunshine. For today's blog I'm sharing her personal weight loss story below (in her own words). I'm certain you'll feel inspired.

Kim DiMondo Story
As a child, a burn trauma led me to seek security, comfort and love in food which began my 25 year battle with obesity. Despite loving parents, family and friends who desperately wanted to help, I was never able to obtain a healthy body weight.

From childhood into adulthood I was on a perpetual archeological dig, hunting for a treasure map to a thin body. Seeking out easy solutions, I tried diets that started on Mondays & Sundays. I ate foods that were low calorie, low carb, no carb, and tasted like cardboard. I exercised, took diet pills, went to diet doctors, starved myself, and of course had my thyroid examined multiple times. But still my A+ efforts failed.

It’s no coincidence that the rest of my life was also unmanageable. Beyond the insanity of my dieting woes was the emotional anguish of literally carrying the weight of an 8th grader. I was unhappy in corporate America, but had no idea what career would suit me, and no self esteem to find out. Instead, I was an overachiever who disguised my pain with a cheery smile and uber-friendly personality. I dressed myself well (from the waist up) and avoided my reflection at all costs. I did however use a compact mirror to admire my thin ears and fat-free blue eyes. The irony…I was so big yet felt so invisible at the same time.

Then in April of 2003 I gave up! I resigned to living at 260lbs. and that’s when the answer appeared.

I finally realized that I couldn’t lose the weight because food was a symptom, it wasn’t the problem. It was my mind and spirit that was the issue – my body was a casualty. Once I was willing to accept that I ate over what was eating me, I found freedom. How did I do it? I took action! I got honest and faced my real demons (the reasons why I ate). I let go of my failed diets and put together a food plan that was tailored to my wants/needs. I worked on an exercise plan that was fun and fit into my lifestyle. Then for the 1st time in my life, I saw real results. Not just in my weight loss (that was a fringe benefit) but in how I truly felt about myself from the inside-out.

For the past five years I’ve maintained a 100+lbs. weight loss and live in a normal sized body. But most importantly, I have a healthy mind and spirit that have truly given me a life I love.
Today, I’m a certified weight loss coach and personal trainer and helping others believe that they too can be a success story.

Have a great night everyone!

xo, Joy

My Four Day Whirlwind

2010-03-07T20:09:00.002-05:00

My past few days have been a complete whirlwind! I'm currently plopped on the couch in oversized sweats, sipping a mug of low-fat hot cocoa and watching the two-hour Law & Order special from Monday. Life is good :-)

Here's the chaotic recap: woke up in Norfolk, Virginia Wednesday morning to do a spot on the 700 Club. The people involved in booking, planning and producing that show are the NICEST (I even got the host, Kristi Watts, to do some "80 style" dance moves with me on the air). After the show and a great salmon lunch with Kristi and Ivorie, my booker and new pal.... I headed for the airport. My flight back to New York was perfectly planned to get me home in time for a spot on NBC at 5pm. But wait, oh no, La Guardia had a landing freeze and we sat on the runway in VA for two hours!! PANT, PANT.... had no idea if I'd make the segment. Woohoo, I did! By the skin of my teeth... literally ran out of my car and straight into the live spot right next to Jane Hanson(covered in sweat from sheer panic and wearing wrinkled clothing). Puts true meaning to that saying "the show must go on".

On Thursday I met with a company to discuss plans for a new exciting, secret project. Stay tuned!

Friday woke up at the crack of dawn and headed to Boston to give a lecture at Tufts University. I decided to let my kids skip school and come along for the adventure. It was a sold out crowd and truly an incredible honor to speak to their impressive student body and faculty. Tremendous thanks to a few of their departments/clubs for putting together such a TOPNOTCH event -- Food Talk, Tufts Dining services and Tufts Culinary Society, to name a few.

After my presentation I asked Ayden, my 9-year old daughter, what she thought about my talk. I'll end this blog with her classic comment; "well mom, I'm not really interested in the topic so I'm not the best person to ask"

I Think I Love You!

2010-03-02T22:00:00.003-05:00

Today was a day I will never forget. I met David Cassidy... I hugged David Cassidy ... David Cassidy kissed me on the cheek!! Thank God I have proof. This picture is right outside Studio 1A at 30 Rock; David sandwiched between Joy and senior producer, Jackie Levin (yup, another die-hard fan).

You'd have to know Joy Schloss-Bauer as a kid to understand the magnitude of this all. I was smitten (certifiably obsessed) with David. I'm talking posters all over my bedroom walls, never missed a single Partridge Family episode, and I knew the words to EVERY one of his songs. A total DC junkie.

This morning was SO fun. Everyone at the show was humming the words to either "I Think I love You"..."I Woke Up In Love This Morning".... or the Partridge Family theme song. People claimed to be loyal fans, but did they really fit the bill? I put them to the test by singing "Point me-ee in the direction of......." and waited to see if they could finish the line. But as suspected, most of the folks had no clue what it was. Rainy Farrell, my good friend and producer certainly knew. She was one of the few who immediately blurted out ALBUQUERQUE! My friend Nancy Shapiro knew it too. So did my brother Dan.... no, he never lusted after DC, he's just super-smart and knows everything (would love to get him on Millionaire and jeopardy).

Wow, what a great day :-) And right now I'm in Norfolk, Virginia at the 700 Club. I have a fun segment tomorrow morning and should have a good story or two...

No-Flub Meatball Sub

2010-03-01T16:09:00.003-05:00

My fiber segment got bumped this morning (fancy shmancy animation and all) -- sorry guys. It should be rescheduled for sometime next week. Will let you know when.

Meantime, I have my personal favorite segment tomorrow morning at 9am. Joy's Diet SOS... these segments give me the opportunity to answer real-life viewer emails and questions. Tomorrow's lineup includes a question about "single recipe meals" for a woman who lives alone, a question about excess skin after weight loss.... plus much more. Definitely tune in, it's a fun spot!

What are the Bauers are having for dinner tonight? No-Flub Meatball Subs :-) Here's where the craving came from: a few days ago I was asked to submit a favorite sandwich to Delish.com. A few ideas automatically came to mind....peppery-parmesan egg white salad, turkey topped with hummus and roasted peppers.... but the winner was undoubtedly my turkey meatball parmesan hero. When I was a kid (before I even dreamt of being a nutritionist), my hands-down favorite sandwich was a meatball hero from our local Italian restaurant. It was pure perfection—super moist homemade meatballs, drowning in cheese and marinara sauce, sitting atop a delicious white-toasty oversized bun (ahem!). Nowadays, I make my own healthy version using ground turkey in place of fatty beef or pork for the meatballs, whole grain buns, and reduced-fat cheese. It's low in calories but fat on taste. I just noticed my sandwich recipe went live on msn, so I'm sending you the link and I'm making it for dinner :-)

If you decide to try my creation, please let me know what you think! http://bit.ly/aXvfvp

Happy Sunday

2010-02-28T08:45:00.005-05:00

Happy Sunday!
Well, last night was a huge success. Had my parents for dinner... along with Ayden's buddies, Emma and Julia (you'll notice that this time Emma's name is listed first -- that's because when Ayden showed them my blog last night,... Emma asked why she was mentioned second). I call the three of them "The Pigeon Sisters" -- but of course they have no idea who the Pigeon Sisters are, or Felix and Oscar for that matter. Love the Odd Couple! My two older kids, Jesse (15) and Cole (12) were both out for the evening with friends. I made Thai Chicken Lettuce Wraps for dinner and we served Ayden's chocolate muffins for dessert. Everyone thought it was delicious! Red vino for the adults :-)

This afternoon I'm prepping for tomorrow's segment on the Today Show. It's all about FIBER and should hit at about 8:30 am. Try to watch if you're around -- its very informative and has a fancy-shmancy animation off the top.

In the spirit of fiber and regularity... I picked up the biggest, most magnificent blackberries at Cosco this weekend, and tossed them on my oatmeal this morning (1/2 cup oats prepared with water and topped with 2 teaspoons maple syrup and 1 cup blackberries = 250 calories, 12 grams fiber!). Very filling and yummy. For those of you with blood sugar issues, lose the syrup and enjoy the natural sweeteness from the berries.

Enjoy the rest of the weekend! Speak with you tomorrow.

Chocolate Muffins with Ayden

2010-02-27T14:01:00.002-05:00

Hi everyone... so I've decided to start a personal blog. Yup, you're about to find out how wacky, fun, and sometimes mundane Joy Bauer's life actually is. Here goes.

Woke up to almost two feet of snow in Westchester, New York this morning and it was totally gorgeous! Looks like a beautiful Norman Rockwell painting. So, my younger daughter, Ayden Jane, has been itching to bake. Full disclosure; at 9 years-old, she's actually a pretty darn good cake decorator and is addicted to watching Ace Of Cakes and Cake Boss (I know, YIKES -- the nutritionist mom and her cake-decorating daughter). Well, we compromised and made Healthy Double Chocolate Muffins. I let her take a few liberties by adding Reeses Pieces to her side of the muffin tin. Later this evening she'll be hosting a "late night hang out" with her two best buddies, Julia and Emma.... and she'll be serving her masterpiece muffins for dessert. Here's Ayden and her finished product (Bravo, Ayden!) ... I'm posting my "Skinny Double Chocolate Muffins" recipe sans Reeses Pieces, for all of you healthy chocoholics. Enjoy!

SKINNY Double Chocolate Muffins By Joy Bauer

1½ cups whole wheat flour (may use 3/4 ww flour and 3/4 all purpose flour)
½ teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
6 tablespoons unsweetened cocoa powder
½ cup plus 1 tablespoon real maple syrup
½ cup unsweetened applesauce
¾ cup skim milk
1 tablespoon strong coffee (optional)
1 teaspoon vanilla
3 large egg whites
¾ cup fat free vanilla yogurt
½ cup semisweet chocolate chips

Heat oven to 325°F degrees. Prepare muffin pan with muffin liners and spray with nonstick spray. Combine dry ingredients in a large mixing bowl. In a separate bowl, combine wet ingredients: maple syrup, apple sauce, milk, coffee, vanilla, egg whites, and yogurt. Add wet ingredients to dry ingredients and stir well to combine. Stir in chocolate chips. Fill muffin cups evenly with batter. Bake at 325 °F for 20 to 25 minutes, or until an inserted toothpick comes out clean. Muffins can be frozen in an air-tight container, sealed freezer bag, or individually wrapped for up to 2 months. For best results, freeze muffins immediately after baking and cooling to room temperature.

Makes 12 muffins (150 calories each)