Jul 14, 2017
(Nourishe)
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(Nourishe)
Supershrink Me!
Use these ordering strategies to safely navigate fast-food drive-throughs.
BURGER KING: Ask for a Veggie Whopper (not to be confused with the BK Veggie Burger, which has 400 calories - surprisingly, 160 more than a single hamburger). This includes all the trappings of the Whopper - tomatoes, lettuce, mayo, ketchup, pickels, and onions on a toasted sesame-seed bun - minus the meat patty. Save: 240 calories, or get a Whopper Jr. (with meat) and save 330 calories.
IN-N-OUT BURGER: Ask for any sandwich "protein style" and it will come wrapped in a lettuce leaf instead of on a bun. Save: 70 calories.
Ask them to hold the meat on your cheeseburger so it's just a bun with a slice of cheese, lettuce, tomato, and onions. Save: 100 calories.
MOE'S SOUTHWEST GRILL: Ask for a burrito "streaker style" and they'll drop the tortilla. Save: 310 calories.
PIZZA HUT: Order any pie "fit 'n delicious" style to get half the cheese and extra sauce and veggies. Save: 400 calories for a personal pie; 100 to 300 calories per slice of a medium pizza.
POPEYES LOUISIANA KITCHEN: Although the option is no longer available on the official menu, some franchises may honor a request for "naked chicken" (grilled chicken breast instead of fried) on sandwiches or in salads. Save: About 100 calories.
QDOBA MEXICAN GRILL: Request that any burrito on the menu "go naked" and it will arrive without the standard four-ounce tortilla. This advice also works for salads that are served in a taco shell. Save: 300 calories.
STARBUCKS: Order any hot beverage in a "short" size and they'll shrink your drink to an eight-ounce cup. Save: 140 to 350 calories. Add protein powder to any drink. For 30 calories, you'll add six grams of protein and one gram of fiber.
SUBWAY: Order any sandwich as a salad. Save: Up to 520 calories (depending on the size of the sandwich)
WENDY'S: Ask for a "veggie" burger to get a sandwich sans patty. Save: 220 calories, or get a junior-size hamburger and save 90 calories.
(Women's Health, July/August '10, pg. 78)
America's Healthiest (2010) Buys - Best Food Buys
Ice Cream: Blue Bunny All Natural Frozen Yogurt Caramel Praline Crunch ($4.99, grocery stores) Frozen yogurts often fall flat in taste and texture. But this 120-calorie fro-yo not only delivers a creamy, caramel-y flavor but has the same healthy-tummy benefits as regular yogurt. Sweet!
100-Calorie Pack: Special K Blueberry Fruit Crisps ($3.09 for a box of 10; grocery stores) What a nonguilty pleasure: these crispy bars taste just like Pop Tarts - really! - but only cost you 100 calories and 2 grams of fat.
Chips: Kettle Brand Baked Sea Salt & Vinegar Potato Chips ($3.75; grocery stores) From the hit of vinegar when you open the bag to the sea-salty crunch, everything about these chips scream "naughty." But they're just 120 calories with 3 grams of fat (170 milligrams sodium) per serving, which is a robust 20 chips. Stick to the portion so you don't go overboard.
Snack Bar: Fiber One 90 Calorie Chewy Bars Chocolate Peanut Butter ($3.59 for a box of 5; grocery stores) We're seriously not sure where the heck they put the fiber in these bars, because all we could taste was the fabulous peanut buttery-ness. But they're packed with 5 grams of fiber in just 90 tasty calories.
Crackers: Kashi Heart to Heart Roasted Garlic ($3.19; grocery stores) Most low-fat crackers are wimpy in the flavor department and don't have much fiber. Kashi hits the mark with these bold crackers, which are sturdy enough to spread goat cheese on. Snack on 7 for a slim 120 calories and 3.5 grams of fat.
Yogurt: Stonyfield Oikos Organic Greek Yogurt, 0% Fat, Strawberry fruit on the bottom ($1.99; natural-food stores) We've been touting the benefits of Greek yogurt for a while, and Oikos provides all the stuff we love about it - extra-high protein and a rich texture - plus, it's made with organic milk.
Nuts: Planters NUTrition Antioxidant Mix ($5.99; grocery stores) The added nutritional benefits in this mix make it a hit with us: each tasty 1/4 cup, 160-calorie serving is a good source of antioxidant-rich vitamins C and E, plus the minerals copper, magnesium, and manganese. And, it's sodium-free!
Cookie: Country Choice Organics Sandwich Cremes Ginger Lemon ($3.99; natural-foods stores) You won't find any junk in these cookies. Made with mostly certified-organic ingredients, they're sweetened with sugar (no high fructose corn syrup) and molasses. Two gingery cookies are just 130 calories and 5 grams of fat - and kids love 'em, too!
Hot Cereal: Better Oats Raw Pure & Simple Chai Spiced ($1.99, grocery stores) Judge Kate Geagan, RD, rated this oatmeal off the charts: "I loved how it filled me up all morning, and I liked the eco-friendly packaging." Most of the ingredients - including rolled oats and flaxseed - are organic and provide 4 grams each of fiber and protein.
Cereal: Yogi Cherry Almond Crunch cereal ($4.49; natural-foods stores) Tasty and heart-healthy oats, barley, spelt, amaranth, and quinoa top the refreshingly short ingredient list and provide 5 grams of fiber (and 65 percent of your whole-grain quota) for 230 calories and 6 grams of fat.
Healthy Spread: Maison Le Grand Tapenades- Mild Olive and Sun-Dried Tomato ($6.99; The Fresh Market) "This turns an ordinary sandwich into something extraordinary" judge Jackie Newgent, RD, says. For just 120 calories in a 2-tablespoon serving, it makes a great fast appetizer, too - serve with goat cheese and crackers.
Cheese: Weight Watchers Original Swiss-Flavored Gourmet Cheese Wedges ($3.99; grocery stores) Spreadably creamy, these individually packaged wedges go great on crackers or apple slices for an afternoon snack and provide almost 8 percent of your daily calcium for just 30 calories a pop.
Soup: Kettle Cuisine 3 Bean Chili ($3.49; KettleCuisine.com for retailers) This gluten-free, on-the-go soup is ready in minutes. It's zesty (but not overly spicy) and full of homemade appeal, judge Newgent says. Plus, you get a hefty 13 grams of fiber and 11 grams of protein for 220 calories, 3.5 grams fat, and 450 mg sodium (less than most chilies).
Granola: Bear Naked Peak Flax Oats and Honey with Blueberries ($4.49; grocery stores) In a world of overly sweet granola, here's one that won't put you in a sugar coma. It's got plump dried blueberries, crunch oat pieces, and ground flaxseed for a boost of omega-3 fatty acids. One serving has 130 calories, 4 grams fat, 3 grams fiber, and 4 grams of protein.
Bread: La Tortilla Factory Hand Made Style Corn Tortillas - Chipotle ($2.49 for 8; grocery stores) These 90-calorie tortillas have a truly authentic flavor and just the right amount of heat. Wrap them around grilled chicken and veggies for a supereasy - and protein-rich (each tortilla has 5 grams) - lunch.
Grab-And-Go: Amy's Terikyaki Wrap ($2.79; grocery and natural-foods stores) This full-flavored wrap is loaded with brown rice, tofu, and a rainbow of organic veggies, from broccoli to bell peppers. It's vegan, provides 10 percent of your daily vitamin C needs, and has just 310 calories.
Quick-and-Easy Side Dish: Uncle Ben's Ready Whole Grain Medley Roasted Garlic ($2.29; grocery stores) Ready in 90 seconds, this blend of garlic, brown rice, and red and black quinoa is so tasty you might even be able to get your kids to eat it. One cup has 200 calories and 3 grams of fiber.
Dairy: Odwalla Chocolate Protein Monsters ($3.29; natural-food stores) This protein-rich (18 grams) shake tastes like a chocolate milkshake- without the fat and calories. One 220-calorie serving has 100 percent of two B vitamins, half the calcium you need in a day, and a good dose of zinc and copper.
Frozen Entree: Lean Cuisine Thai-Style Noodles with Chicken ($3.49; grocery stores) Love pad thai, but not all the calories? Dig your chopsticks into roasted chicken, creamy chili-peanut sauce, veggies, and whole-wheat noodles for 310 calories and 7 grams of fat.
Bottled Tea: Zero Calorie Steaz Blueberry Pomegranate Sparkling Green Tea ($4.99 for 4; Whole Foods Market) Here's a healthy alternative to soda: a refreshing organic brew that's full of antioxidants from green tea. It's calorie-free (thanks to stevia) and has 100 percent of vitamins B6 and B12 plus folic acid.
Enhanced Water: R.W. Knudsen Family Sparkling Essence, Cucumber ($3.99 for 4; grocery and natural-foods store) We love the spa vibe we get when we drink this very special water. And for no calories, we can't get enough of this refreshingly light cucumber taste.
Frozen Vegetarian Entree: Healthy Choice Cafe Steamers Grilled Vegetables Mediterranean ($3.29; grocery stores) This light dish is loaded with vegetables and whole grains. The special tray heats the sauce and steams the vegetables and grains. Dig in for 220 calories, 2.5 grams of fat, and 7 grams of fiber.
Frozen Pizza: Palermo's Primo Thin Garden Pizza ($6.49; PalermosPizza.com for retailers) A delicious, healthy frozen pie does exist - with an ultracrispy multigrain crust, part-skim mozzarella cheese, and fire-roasted green and red bell pepper, sliced olives, and broccoli. Serve up one-third of the pizza for only 270 calories and 14 grams of protein.
Frozen Appetizer: Annie Chun's Mini Wontons, Chicken & Cilantro ($3.99; grocery stores) Forget the greasy ,fried wontons at the local Chinese joint. These are all-natural, and four pieces have only 50 calories, half a gram of fat, 160 miligrams of sodium and no preservatives. And they're ready in just seven minutes - faster than takeout.
Juice: V8 Fusion Cranberry-Blackberry ($3.99 for 46 ounces; grocery stores) Judge Robin Miller loved the "flavor blast" of this juice and couldn't believe there were sweet potatoes and purple carrots along with the berries. It's loaded with vitamins: an 8-ounce serving (110 calories) has 100 percent of your daily C, plus A and E, too.
(Health, June '10, pg.125)
"My #1 Flat-Belly Trick"
Pros share their top sleek-stomach tips...
1.) Eat at This Magic Hour. "You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple. No matter what, do not miss that snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to give five or six hours between lunch and dinner without eating." ~Natasha Turner, naturopathic doctor, author of The Hormone Diet
2.) Have a Ball. "My number-one tip: do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straigthen your arms back out over your head. Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move." ~LaReine Chabut, author of Exercise Balls for Dummies
3.) Beef Up on This Belly-Zapping Hormone. "Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man traveling around your waistline, gobbling up fat to be used as energy. That is glucagon. The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon... it's as simple as that." ~Jorge Cruise, author of The Belly Fat Cure
4.) Chew on This. "Chewing is the number-one tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating." ~Dawn Jackson Blatner, RD, author of The Flexitarian Diet
5.) Put Crunches Last on Your Flat-Belly List. "I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. Follow it and you can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing ab exercises." ~Myatt Murphy, author of The Body You Want in The Time You Have
6.) Shake on the Sea Salt. "The culprit making your tummy bloat? It could be the salt in your diet. Use natural sea salt or kosher salt, which is lower in sodium teaspoon for teaspoon than traditional table salt. And stay away from soy sauce: even low-sodium soy sauce is still high in sodium and will cause practically instant bloating. Instead, flavor your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism." ~Susan Irby, "The Bikini Chef" and author of Substitute Yourself Skinny
7.) Punch It Out and Lose 2 Inches Fast. "Add boxing to your cardio routine. When you throw punches with weights or at a fast pace, you're working your core in a way that helps to flatten your midsection. You must engage your core to throw punches, and twiting your torso works all the ab muscles. Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights at a faster pace for 8 more minutes." ~Michael Olajide Jr. and Leila Fazel, co-founders of Aerospace High Performance Center in New York City.
8.) Try the Flat-Belly Cheat. "Play up a different part to draw attention from your middle. If it's your legs, wear skirts or slim pants. Shoulders- bare them even if just a bit with a boatneck or sweetheart neckline. Cleavage? Make sure your bra does its job. If your bra rides up in the back, the bra has likely been stretched out. If it accentuates back flab or if the space between the cups doesn't like flat, go up a size. ~Kim Johnson Gross, style expert and author of What to Wear for the Rest of Your Life
9.) Chow Down on the Ultimate Flat-Belly Menu. "Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: people who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab, research says." ~Keri Glassman, RD, author of The O2 Diet and The Snack Factor Diet
BEST BREAKFAST: A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries.
BEST LUNCH: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.
BEST DINNER: Grilled salmon, a roasted sweet potato, and sauteed asparagus with olive oil and garlic.
BEST SNACK: A cup of fat-free yogurt with 2 tablespoons of sunflower seeds.
10.) Laugh it Up! "The best thing for your abs is laughing. Every time you laugh it strengthens your abs. There are even laughing yoga classes (Go to LaugherYoga.org to find a class near you). If you start busting a gut, you are absolutely toning your abs." ~Kristin McGee, Pilates expert
(Health, June '10, pg. 43-49)
Get Steamy
Steam your veggies! According to the new book Your Skin, Younger, eating vegetables cooked at high heat without water (think roasting, grilling, or frying) can cause inflammation, increasing the rate of aging in the body.
(Health, June '10, pg. 24)
Say C, Senorita
Vitamin C is essential for your body to make collagen, the protein that keeps skin firm and elastic. Lisa Zdinak, MD, chief surgeon at Precision Aesthetics in New York City, recommends eating C-rich foods, such as strawberries, to promote collagen production, in addition to applying a C serum such as Ultraceuticals C-10 Serum ($93; PrecisionAestheticsMD.com).
(Health, June '10, pg. 24)
The Stay-Slim Secret Worth Celebrating
Worried about calories in your cocktail? Surprisingly, that glass of wine doesn't have to be a diet-buster. Tipplers everywhere have been cheering the news that women who drink moderately tend to stay slimmer than those who don't. A study in the Archives of Internal Medicine found that women who drank about one alcoholic beverage a day gained less weight over a 13-year period and were 30 percent less likely to become overweight and obese than nondrinkers. That doesn't mean you should take up drinking to lose weight, of course; overdoing it has its downsides. But one thing drinking doesn't seem to do is pack on the pounds, perhaps because women who drink tend to eat a little less to compensate, or as other research has suggested, because alcohol seems to slightly elevate a woman's metabolic rate.
(Health, June '10, pg. 18)