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).