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

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: Enjoy 1 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

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

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!

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!

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

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

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!

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

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

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!

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

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

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

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).