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Calorie Cutters!

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          Diet Buddy - Monday, July 16, 2007

Calorie Cutters!

Hi There Buddies...

Doesn't it seem that all the really tasty foods are the 
ones that are always the highest in calories and have you 
feeling you're fighting a losing battle with that never-
ending bulge?

Is it possible that we can find foods out there that will 
not only satisfy our taste buds but contain fewer of those 
hip-hugging calories that we just can't seem to shake?    

Today with the help of Matthew G. Kadey, R.D.,and Fitness 
Magazine let's take a look at some smart ways to cut those 
extra calories from our diet and never even miss them at 

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Scramble Your Breakfast Routine...

Start your morning with one-half cup of Egg Beaters.  
They're just 60 calories, fat-free and packed with protein 
and vitamins.  And they contain no cholesterol.

Eat Until You're 'Hara Hachi Bu'...

This Japanese term means "eat until you're 80 percent 
full." It's a calorie-saving strategy used by the 
Okinawans, who have one of the lowest rates of heart 
disease, cancer and stroke - and one of the highest life 
expectancies - of any population in the world.  Stop eating 
when you feel only slightly full; within 15 minutes, you 
should feel satisfied. 

Spray Calories Away...

Avoid a heavy hand with cooking oil: Use a sprayer like 
Misto or an olive - or canola oil spray from Pam.  A two-
second spritz is roughly one-half teaspoon of oil - 100 
calories fewer than the three teaspoons that could end up 
in your frying pan.

Fill Up On Fiber Midday...

Munch on cereal for a healthy snack. Choose a healthy 
type, such as bran flakes.  Add one-third cup of 
antioxidant-rich blueberries and you'll rack up just 
148 calories (without milk).

Speak Up...

When you eat out.  "Ask for foods made with low-cal cook-
ing methods, such as poached instead of fried," says Lisa 
Young, R.D., PhD.  That alone could save you 100 calories 
a dish.

Eat Slowly...

Research shows that college people who wolfed down their 
pasta in nine minutes consumed 67 more calories than when 
they savored their meal for about three times as long.  
"Eating mindfully gives you a chance to realize you're 
full," says Barbara Rolls, Ph.D., a nutrition professor 
at Pennsylvania State University.  Do this at every meal 
and you could cut 200 calories a day - or 21 pounds a year!
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Eat Lots Of Whole Fresh Fruit...

You'll get tons of nutrition for few calories. Try oranges, 
grapefruit, strawberries, bananas and grapes, says Barbara 
Rolls.  They're loaded with vitamins and antioxidants, and 
they make great healthy portable snacks.  

Bonus: Fruit is filled with fiber, which helps fill you up 
and keeps you feeling satisfied longer.

Downsize Your Snacks...

"Research shows the bigger the package, the more you'll 
eat," says Young.  A whopping 45 percent more, according 
to a study from Cornell University.  Divvy up big bags of 
munchies into single serving sizes as soon as you get home 
from the store.  Or buy 100-calorie snack packs of your 
favorite treats, such as Oreo Thin Crisps.  Oreo cookies 
have 107 calories, and honestly, who can stop at just two? 

Start With A Salad...

Studies by Rolls show that people who munch on low-calorie, 
high fiber foods like veggies and salad 15 minutes before a 
main course eat 64 to 107 fewer calories overall.

Dress For Success..

Don't sabotage your healthy greens by drowning them in high-
fat dressings.  For instance, two tablespoons of Thousand 
Island costs you nearly 100 calories more than reduced-fat 
Italian.  "Always ask for dressing on the side when eating 
out," advises Young.  Put just a little on your salad; you 
can always add a bit more later if you need it.

Wrap Your Sandwich...

"Thin whole-grain tortillas have 60 to 80 fewer calories 
than two slices of heavy grain bread," says Anne VanBeber, 
R.D., PhD., a professor in the department of nutritional 
sciences at Texas Christian University in Fort Worth, 
Texas. One to try: the 120-calorie La Tortilla Factory 
Whole Grain Wraps.

Ask For What's Not On The Menu...

Some restaurants offer small side orders, despite the fact 
that they're not actually listed on the main menu.  Same 
goes for Starbucks, which will give you a "short" coffee if 
you ask.  "Choosing from the child's menu, bringing half 
your entree home, or eating two appetizers for your main 
course are other good ways to control calories," says 


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Take The Fat Out Of Your Frying Pan...

"Saute meats and vegetables in broth rather than oil or 
butter," VanBeber recommends.  Use two tablespoons of 
broth instead of two tablespoons of olive oil and you'll 
save more than 200 calories.

Pump Up The Volume...

Eat plenty of fruits and vegetables, which contain lots of 
water, and you'll consume 24 percent fewer calories a day, 
according to a recent study in the American Journal of 
Clinical Nutrition.  One easy trick: Throw a cup of 
vegetables into your pasta and cut back on the noodles; 
you'll get more nutrients and fewer calories.

Do More Baking...

Dry-heat cooking methods, such as broiling, baking and 
roasting meat, cut the fat, says VanBeber.  For instance, 
broiling salmon can slash 120 calories from the pan-fried 
version.  And remove the skin from chicken after it's 
cooked. You'll retain moisture yet chop 40 calories and 
6 grams of fat," she explains.

Slim Down Your Sandwich...

Switch from tuna packed in oil to tuna in water and you'll 
save 73 calories.  

Bonus: A study found that people who had 
fish for lunch ate 75 fewer calories at dinner than those 
who had beef.

More Calorie Cutters!

* Swap apple juice for an apple and you'll slash 45 

* Replace cream with fat-free evaporated milk in your 
  coffee and you'll get sweet flavor and about 20 fewer 
  calories per tablespoon.

* Spice up chicken with a rub made of salt, spices and 
  herbs. It's fat and calorie-free, compared to 150 
  calories or more in a marinade made with oil. 

Did You Know ???

That a study at the University of Texas found that dieters 
took in an extra 226 calories and 10 grams of fat on the 
days they ate out.  That's because restaurant portions are 
up to five times larger than in the past.

Have a great week everyone !!!

Disclaimer:  Since I am not a medical professional any 
statements in this column are strictly based on research I 
have done and should not be misconstrued as medical advice. 


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