Have Your Cake and Eat it Too: How to Satisfy Your Sweet Tooth without all the Calories

Feeling bad about that cupcake (or 3) you just ate? Yeah, we’ve all been there. But believe it or not, you can eat delicious desserts without the guilt.

Just as incorporating a lifestyle of healthy eating involves small changes and smarter choices, the same goes for navigating the dessert table. With the average slice of cake weighing in at 450 calories and swimming in saturated fat, it’s no wonder that many nutrition professionals are telling us to “just say no” to desserts altogether. As America’s Nutrition Expert®, I’m here to let you know that dessert doesn’t have to be the bad guy.

Try the easy baking tips and delicious recipes below to lose excess calories and fat from your diet, without sacrificing flavor. I guarantee they’ll make satisfying your next craving that much sweeter.

Swap this….. For This!

1 c. butter/oil for 1 c. applesauce or 2 c. evaporated skim milk
2 eggs for 4 egg whites (or 3 egg whites, 1 egg)
1 c. whole milk for 1 c. 1% organic, hemp or almond milk
1 c. sour cream for 1 cup plain fat free yogurt (Greek yogurt is best)
1 c. white flour for 1 c. whole wheat flour (or ¾ c. whole wheat, ¼ c. white flour)
1 c. refined sugar for ¾ c. honey

Be a huge hit at your next get together by bringing something special to the dessert table. Your guests won’t be able to tell the difference! Who said eating healthy can’t taste great?

Cinnamon Chocolate Angel Food Cake with Fresh Berries

Ingredients:
• ½ cup whole wheat flour
• ½ cup white flour
• 1 ¾ cup egg whites
• ¾ cup honey
• 1/3 cup unsweetened cocoa powder
• 1 tbsp ground cinnamon
• Pinch of salt
• 1 tsp. vanilla extract

Topping:
• ¼ cup powdered sugar
• 2 cups fresh raspberries

Directions:
Preheat oven to 375°F. In mixing bowl, combine all ingredients except egg whites. Slowly fold in egg whites; consistency should remain fluffy. Spray 9-inch angel food cake pan with cooking spray and pour in batter. Bake for 25-30 minutes. Allow time for cake to cool, then lightly dust with powdered sugar and top with fresh raspberries. Serves 12.

Nutritional Info (1 slice/12):
Calories: 124
Total Fat: .6 g (.2g Saturated)
Total Carbs: 30g Dietary fiber: 2.2g Sugars: 17.5g
Protein: 3.5g

Cashew Coconut Blondies

Ingredients:
• 1 cup whole wheat flour
• ¾ cup plain fat free yogurt (Greek)
• 1/4 cup applesauce
• 3/4 cup honey
• 2 teaspoons vanilla
• 3/4 teaspoon baking soda
• ¼ cup 1% organic milk
• ¼ cup chopped cashews
• ¼ cup shredded coconut

Directions:
Preheat oven to 350°F. In a bowl, combine all ingredients except flour, cashews and coconut. Mix well. Slowly add remaining ingredients. Consistency should be thick. Spray baking pan with non-stick cooking spray, and pour in mixture. Back 28-32 minutes. Insert toothpick to be sure it’s done. Makes 14 blondies.

Nutritional Info (1 blondie/14):
Calories: 104
Total Fat: .7 g (Saturated: .5 g)
Total Carbs: 24g Dietary Fiber: 1.4g Sugars: 17.4g
Protein: 2.0g

Cherry Chocolate Chip Cookies

Ingredients:
• 1 cup whole wheat pastry flour
• 1/2 teaspoon baking soda
• ½ teaspoon baking powder
• 2 egg whites
• 1/4 cup unsweetened applesauce
• ¼ cup plain fat-free Greek yogurt
• 1/2 cup honey
• 1 teaspoon vanilla
• Pinch of salt
• ¼ cup of dark chocolate chips
• ¼ cup dried cherries

Directions:
Preheat oven to 350°F. Combine dry ingredients in a bowl and mix. In separate bowl, mix wet ingredients. Slowly pour wet ingredients into dry, continuing to mix. Scoop out dough onto cookie sheet using tablespoon. Bake until golden, about 8-12 minutes. Allow time to cool. Serves 24-36 small/medium sized cookies or 9-12 large cookies.

Nutritional Info (1 cookie/24):
Calories: 51
Total Fat: .1 grams
Total Carbs: 12.2 g Dietary fiber: .8g Sugars: 7.8g
Protein: 1.3g

Simple Summer-Glazed Grilled Peaches

Ingredients:
• 4 medium sized peaches
• 1 tbsp. brown sugar
• 1 tbsp. ground cinnamon
• Light Vanilla Ice Cream
Directions:
Wash peaches and slice in half, removing pit. Heat grill to high and place peach halves face down; cook 3 minutes each side. When face up, lightly sprinkle with brown sugar and cinnamon and allow to caramelize. Remove from grill and serve. Optional: Place a small serving of light vanilla ice cream in the center for a special treat. Serves: 4

Nutritional Info (1 peach… with ice cream!):
Calories: 98
Total Fat: .5g (.3g Saturated)
Total Carbs: 19.7g Dietary Fiber: 3.9g Sugars: 3.5g
Protein: 1.3g

Detox Diets: Worth It or Useless?

Lose weight fast and cleanse your body of harmful toxins! These are just a few claims given for what you can expect if you go on a detox diet. You’ve probably seen them on TV, read about them on the internet, or heard athletes and celebrities boasting about the wondrous effects of these diets. It is believed that detox diets remove toxins from the body that accumulate from the environment, foods we eat, and water we drink, prevent and cure diseases, and give people more energy. By taking certain pills, powders, herbs, drinks, laxatives, supplements, or fasting and only eating certain foods, these results can be achieved. So, what’s the deal with these diets? Do they perform as advertised? Can one expect to achieve optimum health through a detox diet? The answer is simple...NO!

Currently, there is no scientific proof that these diets help rid the body of toxins faster or that the elimination of toxins will make you healthier. Some of these detox diets may actually have a negative effect on your health. The side effects of taking certain pills, powders, supplements, or laxatives can be diarrhea, which can lead to dehydration and mineral imbalances, or problems with the digestive system. Other side effects can include fatigue, irritability, weight loss, and excessive hunger. Fasting or eliminating certain foods can cause weight loss but in the form of water and possibly muscle. If a detox diet is continued for a long period of time, it may result in nutrient deficiencies and can slow down a person’s metabolism, making it harder to keep weight off or lose it later.

These claims may be too good to be true and in reality they actually are. So save yourself time and money and just stay away from these so-called “magical” detox diets. They are unproven and can be a lot more harmful then beneficial. The body is designed to cleanse and detoxify itself without the help any special diet. Our kidneys, liver, and intestines are naturally built to rid our bodies of toxins and excess waste. So let nature take its course and let your body cleanse itself naturally by eating a clean, whole foods diet high in fruits, vegetables, whole grains, fish, lean protein and plenty of water!

Black Bean Chili: Family Meal Under $6

After several tweet requests for my black bean chili recipe, here it is! It's delicious, healthy, inexpensive and super quick. I also did a cost analysis and it only costs about $5.55 for the entire recipe which will serve 6.

Black Bean Chili

Ingredients:
1 tablespoon almond oil
1 onion, chopped
2 cloves garlic, minced
4 cans black beans, undrained
1 28 oz can crushed tomatoes
1 tablespoon cumin
1 1/2 tablespoons chili powder
1 1/2 tablespoons oregano
2 tablespoons fresh basil, chopped
2 tablespoons red wine vinegar

Directions:
1. Heat oil to medium in stockpot. Saute onions and garlic. Add beans, tomatoes, cumin, chili powder, oregano, basil and red wine vinegar.
2. Reduce heat and cover; simmer for 45 minutes.

It actually tastes better the longer you let the flavors blend. It tastes great as leftovers the next day, too!

How to Lose Weight- Part 2 Video

Just as President Obama has suggested that each of us take personal responsibility to improve our country we also need to take that same personal responsibility for our health and our waistlines. Within an average day we make countless different choices. You decide what time to get out of bed, what to eat for breakfast, whether you stop at the gym on the way home from work (IF you packed your gym clothes in the morning), if you eat too much and other poor choices. So, I like to call it my "just a little bit every day" principle. If you do just a little bit day after day, month after month, you can create some real positive results. Did you know that merely cutting 150 calories per day you would lose about 15 pounds in 1 year? Be realistic, if you start going to the gym you won't start feeling or looking better after 1-2 days but you can start feeling and looking better in a few weeks and once you feel better working out better than not working out you will be on your way to starting some new healthy habits.

So, if you are ready to get fit and healthy in 2009 check out my newest video which is Part 2 for "How to Lose Weight: 3 Keys to Success to Get Leaner". I share some simple ways to cut calories that will make a difference.

Lose Weight- Part 2 Video and Are Your Friends Good For Your Health?

Hello, I'm sitting in the Phoenix airport getting ready to fly home until next Wednesday when I leave for the final 6 cities of my 10 city tour.

I just recorded two short new videos which will not only help you reduce your daily calorie intake to assist in your weight loss efforts but also a BONUS video called "Are Your Friends Good for Your Health and Happiness?"

Find my other videos on YouTube!

Sorry for the short post but we are boarding now!

Coming soon- A Facebook Fan Page! You can also follow me on Twitter at

2009 10-City Media Tour

I am at the airport now waiting to fly to my first city (Washington, DC) for my media tour. Below is my schedule for the month. Take a look to see if I'm visiting your city!

January 8 Washington, DC (CBS)
January 9 Hartford (CBS)
January 13 Miami (NBC)
January 17 Phoenix (IND)
January 22 Atlanta (FOX)
January 23 Chicago (CW)
January 24 Denver (ABC)
January 26 San Diego (NBC)
January 27 Sacramento (NBC)
January 28 Seattle (ABC)

It's a New Year for a New You- Lose Weight in 2009!

Lose weight, eat right, exercise, spend more time with family and friends, get out of debt, do any of these resolutions sound familiar? Probably, since they are several of the top 10 most popular New Year’s Resolutions. With the holidays behind us, it’s that time again- time to make your New Year’s resolutions. In fact, you might have already made your resolutions and if you are like millions of other Americans many of you have already put losing weight at the top of your list. Kudos to you for making your health a top priority in the New Year!

The gym is bustling in January with people wearing their new workout clothes and committed to getting healthy after their most recent visit with the bathroom scale. By February the blame game is rearing its ugly head. People start deciding it is just too much work and fall off the exercise and eat right bandwagon and fall into the “I’ll start again next week” trap. Next week turns into next month and before you know it you will be swimsuit shopping at the same weight you are now. To learn how to avoid this from happening to you this year read on.

Achieving your weight loss goals can happen and the good news is that it’s completely up to you! Most Americans want to lose weight but simply don’t want to put forth the effort to exercise and eat better. Reality check- that rarely works! It really comes down to one thing. That thing is making choices. Just as you talk to your kids about making good choices, you also make dozens of choices every single day which will affect your health, fitness and fitting room experiences in the months to come. Delete your excuses and avoid blaming, complaining or justifying why you are not doing something and just do it. Save yourself the energy and put it into lifting weights or going for a walk. I have heard it all and counseled some of the most successful CEOs, CFOs, venture capitalists, professional athletes, working moms and ultra-busy stay-at-home moms who do make their health a top priority. So the “I’m too busy” just doesn’t fly.

So what else can you do to avoid the common traps that prevent most people from sticking to their resolutions? Simple, you can understand and apply the “just a little bit” principle. In a nutshell, this means that if you consistently do “just a little bit” day after day, month after month, eventually you have created enough compound interest to feel and see very noticeable improvements.

Here are some additional tips to help you stay on track to achieve your weight loss goals this year!

Write Down Your Goals
If you are serious about losing weight in 2009, write it down. This is such an important step to successfully reach your weight loss goals. Just the act of writing down your goals makes a thought three-dimensional. You can write your goals in a journal or simply on a piece of paper. I prefer to always keep a composition notebook with me and write my ideas, goals, and notes. It is so nice to go back through and look at my goals, reflect and make new ones. I also suggest writing your goals in several places so that you see them on a daily basis which will make you more likely to take positive steps towards your goals. Be very specific and set a specific date that you want to achieve your goal. A sample goal could be: I want to lift weights 4 days a week for thirty minutes by February 11, 2009 or On the 1st of every month I am going to write family time into my calendar and on those days I will not touch or even think about work.

Eat Less and Move More
These four words are pretty much the magic bullet for weight loss. Okay, so not really a magic bullet, but believe me, it works.

Log it
People who are most successful at losing weight and maintaining write it all down. Start writing down every morsel you put into your body on a daily basis. You would be surprised at the number of clients who tell me “I just don’t understand, I don’t eat that much and I’m not losing any weight”. Bottom line- you can be unconsciously eating hundreds of calories everyday and sabotaging your weight loss efforts. Let’s just say, eating the rest of your kids mac and cheese and being the family garbage disposal to avoid wasting food is the first habit to break. Writing it down makes it real and helps you stay accountable.

Say “Cheese”!
Okay, you might think I’m crazy on this one but get out your digital camera, put on your swimsuit and take a photo. Pictures don’t lie so you can get a reality check and it will be a great way to follow your progress. Take a picture each week and put it along with your food log and personal weight loss goals. Avoid overreacting or letting a two-pound weight gain on the scale discourage you. Lean muscle weighs more than fat and I’ve had many clients lose weight in cycles. You might not lose weight for 2-3 weeks and then in one week lose 4 pounds. A healthy goal for losing weight is aiming to lose 1-2 pounds a week.

Create a Successful Environment
Make it easier on yourself by creating an environment which will help you to be less tempted and make better choices.
-Keep fruits available and visible on your kitchen counter
-Keep bite-sized chocolate and a few other treats tucked away in the pantry and get rid of the rest of your junk food
-Keep a case of bottled water in your car and at home
-Have some healthy snack foods on hand (non-fat cottage cheese, almonds, dried fruit)
-Fill your refrigerator, freezer and pantry with nutrient-rich foods (fresh and frozen fruits and vegetables, lean protein and whole grains)

Start Good Habits Early
Be mindful that you are the best role model for your children and it is very important that your children see you exercise and make healthy eating choices for your family.

These tips should give you a great start but more importantly help you to understand the key to success is consistently doing “just a little bit”. Remember, this is a marathon, not a sprint. You didn’t gain the weight overnight and as Chinese philosopher, Lao Tzu, said “The journey of a thousand miles begins with one step”.

10 Holiday Eating Tips to Avoid the Weight Gain!

I made two gingerbread houses and frosted sugar cookies (using my great new Crate and Barrel cookie cutters) with my daughters this weekend, attended a Santa brunch, and have 4 holiday parties this week including a cookie party I host every year. Next week I have two parties.

It's not easy to maintain your weight and prevent taking your body on the sugar roller coaster ride. Just because the holidays are around the corner doesn’t mean that you need to choose between food deprivation and weight gain. With a little thought and planning, you can avoid overindulging at parties this holiday season and still have fun!

Here are some holiday party tips- try two, three, or all ten and you will be ready to hit the party scene without expanding your waistline.

1. Don’t skip meals! Going to holiday parties feeling famished only leads to overeating. Eat a snack or small meal prior to your party.
2. If you don’t love it don’t eat it. Ever pick something up because it looks so yummy only to be disappointed after your first bite? If you try a food that looks fabulous but tastes marginal, stop eating it, save the calorie and spend them on food you really enjoy.
3. Drink lots of water. Drink water before and during holiday parties. It will help to fill you up so you are less likely to consume excess calories.
4. Plan your alcohol consumption. It is okay to drink but set some goals to limit your consumption. For example, have no more than 4 drinks per week or two drinks per party.
5. Eat smaller portions. This is the best way to enjoy the foods you love without gaining unwanted weight.
6. Load up on vegetables and fruit. Holiday parties typically have a vegetable and/or fruit tray. This is a perfect opportunity to load up your plate with these tasty, nutrient dense foods.
7. Write down what you eat. A little bit here and a little bit there can quickly add up to 600-800 calories. So, write it down to improve accountability and make it easier to fit into your little black dress.
8. Take it easy on yourself. You do not have to attend every holiday party you’re invited to, and it is okay if everything is not perfect, including your eating. Enjoy the food at holiday parties, just in moderation.
9. Give thanks. It is so easy to lose focus during the holidays since it can be a stressful time. Remember, the holidays are a time to be thankful for all of the blessings in life and to spend time with family and friends.
10. Give the gift of health. The holidays are the perfect time to give the people you love a gift to improve their health. Consider a great book for mental nutrition (not a romance novel), a healthy cookbook, a personal training or nutrition sessions, or a relaxing spa treatment.

Fun Holiday Party Idea
Even though I am a registered dietitian and certified personal trainer, I love tasty treats just like the rest of you! About seven years ago I started inviting my girlfriends over for an afternoon in December to have a “Holiday Cookie Exchange”. You can host your own holiday cookie exchange by simply inviting your guests (www.evite.com) and asking each to bring 3 dozen holiday treats. Then you exchange and take your goodies home to your own family.

Happy Eating!
Mitzi

Genes and Your Metabolic Rate

Ever wonder if it wasn't a simple mathematical equation? Well, you just might be right. Researchers have recently identified 4 genes- FADS1, LIPC, SCAD and MCAD, that could drive metabolism and possibly help explain why some people struggle more to maintain a healthy weight and have differing responses to diet and exercise programs. Check out the article.

Is Stress Making You Fat?

Are you constantly stressed out? Do you go to bed at night worrying? With the current economic environment it is easy to understand why many people are more stressed out than ever before. However, it is important to try to manage your stress effectively. When a person is stressed it increases their cortisol levels. With time, elevated cortisol levels are very unhealthy and can actually suppress your immune system and may actually lead to weight gain.

So, make sure you are taking care of yourself. Here are a few tips to help you.
1. Smile and laugh often each day. This will help to reduce cortisol levels.
2. Keep a gratitude journal and each day write down 5 things that you are grateful for in your life.
3. Read a positive book like a book by Jack Canfield or John Maxwell.
4. Surround yourself with positive people.
5. Be present each day for life and love.
6. Keep it in perspective and aim to go to bed without worries.

Calorie Free Beverage Option at Costco

I frequently have clients ask about zero calorie drink options. Given the fact that I do not advocate drinking artificial sweeteners in diet sodas or other drinks like Crystal Light, I was happy to find a sparkling water at Costco called Talking Rain. It has a mild taste with three different flavors including lemon zest. It's organic and has no artificial sweeteners with zero calories.