When we are trying to lose weight, the temptation is to eat less, but, in fact, the smart strategy is to eat more — well, more often, actually. Eating small snacks at regular intervals prevents you from becoming famished at any point during the day. It’s when we are “starving” that we are most likely to reach for unhealthy foods and overeat.
The same goes for when we come in from a workout. The temptation is to raid the fridge or cabinets. Snacking at intervals before (and even during) exercise prevents this. Eating regular, small portions keeps your blood sugar stable and helps your body to recognize hunger cues. And of course, no matter how often or infrequently you eat, the name of the game is making the right choices. I discuss this issue in more detail in my upcoming book, Flavor First, which is also chock full of prepare-ahead snacks and appetizers that you can make at home.
Below are six quick and healthy high-protein snacks that will keep you on the right track. Each has near a 150 calories and provides more than 10 grams of protein.
Good Eggs: “Deviled Eggs” — 3 hard boiled egg halves, whites only, each half filled with 1 tablespoon hummus (140 calories, 10 grams protein)
Green Gobbling: 2/3 cup edamame in the shell (158 calories, 13 grams protein)
String Theory: 1 low-fat mozzarella cheese stick and 1 large fresh orange (140 calories, 10 grams protein)
Rye Society: 2 Wasa Rye Crackers and 2-1/2 ounces lox (smoked salmon) (150 calories, 14 grams protein)
Gobble, Gobble: Half a turkey sandwich 1 slice whole grain bread with 1 ounce turkey, 1 slice low-fat Swiss cheese, lettuce, tomato and 2 teaspoons mustard (150 calories, 14 grams protein)
Greece-y Spoon: 2/3 cup non-fat Greek yogurt plus 1/2 cup blueberries and 1 tablespoon almonds (150 calories, 15 grams protein)
Here is an easy Biggest Loser-friendly recipe for a holiday dessert
As the holiday season approaches, we spend more time at home with our families and in the kitchen, cooking up traditional holiday meals. At the same time, the holidays can be a season where we’re distracted and busy, which can lead to being unfocused in the kitchen and cause accidents.
Cooking has been the leading cause of home fires and home fire injuries since 1990, and in 2011, it moved up to the second leading cause of home fire deaths, according to the National Fire Protection Association. In a recent study from Liberty Mutual Insurance more than half (56 percent) of surveyed consumers say they plan to cook for family or friends during the holidays this year – with 42 percent of those cooking for groups of 11 or more. However, the large majority (83 percent) admit to engaging in dangerous cooking behaviors which increase the likelihood of kitchen fires, such as disabling the smoke alarm and leaving cooking food unattended to perform non-essential activities, such as watch television, talk on the phone or do laundry.
With three times more kitchen fires on Thanksgiving Day and Christmas Day than any other day of the year, Cheryl Forberg, celebrity chef and nutritionist, has joined Liberty Mutual Insurance to offer tips on how to make this holiday season safer. “The hectic nature of entertaining during the holidays makes it easy to overlook even the most basic cooking safety rules,” said Forberg. “Our hope is that home chefs will increase their awareness and take action to ensure a safe and enjoyable holiday season for everyone.”
- Stay in the kitchen. Don’t leave the kitchen when you are frying, broiling or grilling. If you leave the kitchen even for a brief time, be sure to turn off all of the burners on the stovetop. More than two in five consumers say that they have left the room to watch television or listen to music. The holidays can be a busy time, so while multi-tasking is tempting, it’s important not to leave the stove or oven unattended.
- Set a timer as a reminder that the stove is on. With all of the activities happening during the holidays, it’s common to get distracted. Forty-two percent of consumers say they have left the kitchen to talk or text on their and 35% use the computer or read and send emails while food is cooking, making it easy to lose track of time. Check your food frequently when it’s on the stovetop and use a timer to remind yourself that the stove or oven is on.
- Keep anything that can catch on fire away from the stovetop. Pot holders, oven mitts, wooden utensils, paper or plastic bags, food packaging, towels and other flammable objects should be kept a safe distance from the stovetop.
- Be prepared for grease fires. Keep a lid or cookie sheet and oven mitt nearby when you’re cooking to use in case of a grease fire. Fire extinguisher use without training can cause a grease fire to spread and increase the chances of getting seriously injured.
- Ensure your smoke alarms are functional.Install a smoke alarm that is at least 10 feet away from your kitchen and use the test button to check it each month. Replace the battery at least once a year and never disable a smoke alarm. Alarmingly, nearly a third of consumers report they have intentionally disabled smoke alarms while cooking.
Looking for healthier options to serve your family each day? And what about your upcoming Thanksgiving table?
This fall, I’ve spent more time cooking with the cast than ever before and I will be sharing every tip and every recipe with you – right here. Though Thanksgiving is still weeks away, it is a special meal and requires extra shopping and preparation time. Here The staple ingredients of this holiday’s comfort food hold plenty of health promise. After all, most of the time the Thanksgiving spread features plenty of nutritious vegetables as side dishes, while turkey is low in both calories and fat and contains plenty of iron. With a little culinary know-how, your Thanksgiving can be a guilt-free, healthful but still scrumptious feast. This entire menu is from Flavor First.
1/2 boneless, skinless turkey breast, about 1 1/2 pounds
1 1/2 cups Cornbread and Dried Fruit Dressing (recipe below)
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
1/4 teaspoon marjoram
1/4 teaspoon thyme
1/4 teaspoon sage
1 Tablespoon grapeseed oil
1. Preheat oven to 350 °F.
2. Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.
3. Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.
4. In small bowl, mix together spices. Rub grapeseed oil over all surfaces of roulade; rub spice blend evenly over roulade.
5. Place roulade in shallow roasting pan, then place in oven. Roast for 45-60 minutes or until internal temperature measured with an instant-read thermometer reads 155 °F.
6. Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices.
Nutrition per (4 ounce) serving
Total Fat 3.5 g
Saturated Fat < 1 g
Cholesterol 65 mg
Sodium 150 mg
Carbohydrate 5 g
Fiber 0 g
Sugars 1 g
Protein 22 g
Cornbread and Dried Fruit Dressing – it’s gluten –free too!
Makes 6 cups (enough for Turkey Roulade) and 8 side dish servings
4 cups cornbread cubes, dried
4 ounces lean Italian turkey sausage, casing removed
1 Tablespoon grapeseed oil
1 cup chopped yellow or white onions
1/4 cup chopped celery
1/4 cup chopped carrot
1 small garlic clove, crushed
4 each dried apricots and pitted dried plums, coarsely chopped
1/2 teaspoon dried thyme
3/4 teaspoon dried sage
1/4 teaspoon dried marjoram
1 cup fat-free, low-sodium chicken broth
1/4 cup minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Grapeseed oil cooking spray
1 egg, lightly beaten
1. Preheat oven to 350 °F. Place cornbread cubes in large bowl and set aside.
2. In small nonstick skillet, cook sausage over medium-high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.
3. In large nonstick skillet, heat grapeseed oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don’t allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes.
4. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)
5. Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with grapeseed oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.
6. After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155 °F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.
Nutrition per (1/2 cup) serving
Total Fat 3.5 g
Saturated Fat 1 g
Cholesterol 30 mg
Sodium 310 mg
Carbohydrate 12 g
Fiber 1 g
Sugars 4 g
Protein 3 g
Porcini Mushroom Gravy
1/2 ounce dried porcini mushrooms
2 Tablespoons warm water
1 1/2 Tablespoons grapeseed oil
3/8 cup white whole-wheat flour
2 cups fat-free, low-sodium chicken broth
3/4 teaspoon salt (optional)
1 teaspoon onion powder
1/4 teaspoon freshly ground black pepper or to taste
1. Soak mushrooms in warm water for 5 minutes.
2. In 2-quart saucepan, heat grapeseed oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
3. Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
4. Purée gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.
Nutrition per (1/4 cup) serving
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 115 mg
Total Carbohydrate 5 g
Fiber 2 g
Sugar 0 g
Protein 1 g
2 Tablespoons grapeseed oil
2 bunches broccoli (or 3 bunches broccolini), about 3 1/4 pounds, rinsed, trimmed and cut into 3-inch pieces
3 large garlic cloves, minced or crushed
1/2 teaspoon salt
1 1/2 cups diced roasted red bell pepper, from one 12-ounce jar
3 Tablespoons slivered almonds, toasted
1. Heat very large Dutch oven over medium-high heat. Add grapeseed oil to pan; add rapini, garlic and salt. Toss well, reduce heat to medium-low and cover. Cook for 10 minutes or until rapini are tender, turning a few times while cooking.
2. Add roasted pepper and toasted almonds, toss and serve.
Nutrition per (1 cup) serving
Fat 5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 55 mg
Carbohydrate 11 g
Fiber <1 g
Sugar 3 g
Protein 7 g
Warm Apple and Cranberry Sauce
1 Tablespoon grapeseed oil
4 large Fuji apples, about 2 pounds, cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water
1 Tablespoon lemon juice
1/2 teaspoon pure vanilla extract
1/4 teaspoon ground cinnamon
1/4 cup coarsely chopped dried cranberries
1/8 teaspoon salt (optional)
1. In large, heavy saucepan, heat grapeseed oil and add apples. Sauté over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
2. Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Nutrition per (1/3 cup) serving
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 9 g
Fiber 2 g
Sugars 6 g
Protein 0 g
Grapeseed oil cooking spray
3 eggs, omega-3-enriched if available
1 1/4 cup pumpkin purée
7 Tablespoons (1/4 cup plus 3 tablespoons) maple syrup
5 1/2 teaspoons grapeseed oil
1 1/2 teaspoon pure vanilla extract
3/4 teaspoon ground cinnamon
3/8 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 1/2 cups low-fat milk, heated until very hot
Boiling water, about 1 quart
Ground nutmeg (garnish)
1. Preheat oven to 350 °F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with grapeseed oil cooking spray and set them in 13 X 9-inch baking pan.
2. In large bowl, beat eggs slightly; add pumpkin purée, maple syrup, grapeseed oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.
3. Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
4. Bake 40-45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
5. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Tip: Use leftover pumpkin purée in a smoothie with yogurt, milk, sweet spices (cinnamon, ginger, cloves) and a drizzle of agave nectar, honey or maple syrup.
Nutrition per (1 flan) serving
Fat 7 g
Saturated Fat 1.5 g
Cholesterol 110 mg
Sodium 220 mg
Carbohydrate 24 g
Fiber 2 g
Sugar 18 g
Protein 6 g
The Holiday season is already upon us, and many of my wonderful fans and followers on Facebook and Twitter have been asking for simple tips and recipes for kids during the holidays that busy moms and dads can use to both entertain and inspire healthful snacking. Below I have included both a short list of quick and easy snack ideas that can also both be fun and healthy for parents and kids alike. I have also included a delightful recipe from my forthcoming “Cooking with Quinoa for Dummies” book, set to be released early next month, for amazing Quinoa Breakfast Bars, full of fiber and flavor that are sure to impress.
- Air popped popcorn – you can even string them up and use as a Christmas tree decoration!
- Ants on a log – spread low fat cream cheese or peanut butter on a celery stalk and sprinkle on some raisins or dried cranberries, blueberries or cherries.
- Fresh fruit kabobs – use what’s in season such as apples, and pears, bananas
- Apple smiles – slice up an apple and spread peanut butter on them and arrange on plate as
- Fresh fruit smoothies – even using fresh frozen fruit for this fun treat is healthy. low fat yogurt
milk to boost the nutritional value and calcium for strong bones.
- Yogurt and fruit layered parfaits –
a touch of agave nectar to add sweetness and a spoonful of granola for crunch.
- Snowflakes – take a whole-wheat tortilla and spread a thin layer of low fat cream cheese over the surface. Then sprinkle with cinnamon
Quinoa Breakfast Bars 
Yield 24 bars
Cooking oil spray
2 ½ cups gluten-free old-fashioned rolled oats (not quick)
½ cup quinoa flour
½ cup nonfat dry milk powder
½ cup unsweetened coconut
½ cup sliced almonds or chopped pecans
½ cup chopped dried apples or other dried fruit or berries
½ cup currants or raisins
½ teaspoon salt
1 cup dark honey
½ cup natural almond butter or peanut butter
2 teaspoons pure vanilla extract
1 Preheat the oven to 325 degrees. Lightly coat a 9 x 13-inch baking pan with cooking oil spray.
2 In a large mixing bowl, measure the rolled oats, quinoa flour, milk powder, coconut, almonds, dried apples, currants, and salt. Stir well to combine and set aside.
3 In a small saucepan, warm the honey and nut butter over low heat, stirring occasionally until blended. Do not boil. Remove from heat and stir in the vanilla.
4 Add the warm honey mixture to the dry ingredients and quickly stir the mixture until it’s well combined. The mixture will be sticky but not wet.
5 Pat the mixture into the prepared baking pan and press firmly with your hands to remove any air pockets.
6 Bake the bars until they just begin to brown on the edges, about 25 minutes.
7 Cool for 10 minutes cut
8 When the bars are just cool enough to handle, remove them from the pan to a cooling rack. When they are completely cool, store them in an airtight container. Keep them in the refrigerator for optimal freshness.
Per serving: Calories 161 (From Fat 56); Fat 6g (Saturated 2g); Cholesterol 0mg; Sodium 61mg; Carbohydrate 25g, Dietary Fiber 2g, Protein 4g
In my 12 seasons as nutritionist on The Biggest Loser, interviewing and coaching each and every contestant, I learned a great deal about the most common mistakes people make around the kitchen that can lead to weight gain. I also spent a great deal of time working with the contestants and developed simple and easy-to-follow guidelines.
When the Food Network’s Healthy Eats blog asked me about some of my top cooking tips for weight loss, recently these are the three I thought of immediately:
- Put Flavor First! Steamed broccoli and grilled chicken may help you drop pounds but it’s not a sustainable eating plan — too boring! You have to put FLAVOR FIRST. Having the right condiments, dressings and sauces on hand can turn a ho-hum meal into an extraordinary culinary experience. My favorite store bought items to keep on hand include, salsa, capers, no-sugar fruit spreads, guacamole, horseradish, mustards galore, low-sodium soy sauce, Worcestershire sauce and I’m the Queen of homemade dressings, sauces, dips and “mayos.”
- Make extras or big batches: Whenever you cook, freeze half in individual containers. When hunger strikes you’ll always have a cup of soup, a pasta dish or a scrumptious leftover to reheat in minutes or take with you. No excuses for visiting the drive thru!
- Always have a bowl of fresh fruit in sight: Keep containers in the fridge of freshly cut veggies to graze on or to quickly heat or sauté. Most of us eat mindlessly much more often than we realize. If you’re going to graze anyway, feel good about it!
Diet co-authored by Cheryl Forberg, RD ranked No. 2 for weight loss, and No.1 for diabetics
U.S. News and World Report ranked The Biggest Loser Diet among the top diets for weight loss on its annual list of The Best Diets. The Biggest Loser Diet ranked No. 2 among all tested diets for weight loss, and was named the No. 1 diet for fighting and managing diabetes by the prestigious magazine.
Cheryl Forberg — a Registered Dietitian, James Beard award-winning chef, New York Times best-selling author, and Nutritionist for The Biggest Loser for 12 seasons, co-authored the diet and since the show’s debut in 2004 to season 12 2011, she individually counseled each of The Biggest Loser’s 250 contestants on how to transform their eating and cooking habits — consequently helping to change their lives.
Forberg has long touted The Biggest Loser Diet’s benefits to diabetics. In fact, one-in-four contestants have diabetes when they report The Ranch: But they all leave without it.
Measuring portions is an essential element of my eating plan, and the one I’ve taught the Biggest Loser contestants for the past 12 seasons.
|1/4 teaspoon||1 ml|
|1/2 teaspoon||2 ml|
|1 teaspoon||1/3 tablespoon||5 ml|
|3 teaspoons||1 tablespoon||1/16 cup||1/2 oz||15 ml|
|6 teaspoons||2 tablespoons||1/8 cup||1 oz||30 ml|
|12 teaspoons||4 tablespoons||1/4 cup||2 oz||60 ml|
|16 teaspoons||5 1/3 tablespoons||1/3 cup||2 1/2 oz||75 ml|
|24 teaspoons||8 tablespoons||1/2 cup||4 oz||125 ml|
|32 teaspoons||10 2/3 tablespoons||2/3 cup||5 oz||150 ml|
|36 teaspoons||12 tablespoons||3/4 cup||6 oz||175 ml|
|48 teaspoons||16 tablespoons||1 cup||½ pint||8 oz||237 ml|
|2 cups||1 pint||16 oz||473 ml|
|3 cups||24 oz||710 ml|
|4 cups||1 quart||32 oz||946 ml|
The charismatic trainer Dolvett Quince joins The Biggest Loser this season, bringing years of expertise in, in his words, “body sculpting.” He keeps his clientele in shape and works with some to transform their bodies (one client lost 325 pounds) as founder of Atlanta, GA-based Body Sculptor fitness studios. In preparation for this season of BL, I had the chance to chat with Dolvett about fitness, training Atlanta’s celebs (Justin Beiber even brought him on tour), and his advice for the rest of us.
Cheryl: What is the number one mistake people make when starting a training program?
Dolvett: Getting started without stretching.
Cheryl: What do you say to someone who thinks they are too out of shape to start exercising?
Dolvett: How much more out of shape are you gonna get before you get started?
Cheryl: You own your own successful fitness studios and have trained everyone from Justin Beiber to Janet Jackson. Of your accomplishments as a trainer, which are you most proud of?
Dolvett: I’d have to say making it here on Biggest Loser, I can affect more people, and help change lives.
Cheryl: Any of your celeb training clients ever give you a hard time about working out?
Dolvett: Always. No one really loves working out until the compliments come in, so the hard work pays off.
Cheryl: Do you ever get starstruck?
Dolvett: Sure, Im a fan like anyone else, I admire anyone who is great at what they do…it motivates me.
Cheryl: What do you love to eat following an intense workout?
Dolvett: Chicken and spinach salad! Mmmmmmm yum!
Cheryl: What’s your food weakness or favorite indulgence?
Dolvett: I love, love sweets … lemon cake!
Cheryl: Is there anything that most people (even your friends!) don’t know about you?
Dolvett: I don’t take myself too seriously, so I’ve always had a dream of doing standup comedy, or singing the national anthem before a game!!
For the backyard gardner or farmers market forager, tomato season is one of the true joys of summer. They may not be around for long, but when they are there is little you can put on your plate that so easily and simply (and healthily) packs so much flavor.
Some swear by the many, many interesting and wildly different heirloom varieties (in all sorts of colors and patterns). Others just as proudly show off the hybrids they grew in their backyards, passing out bags bursting with tomatoes to friends and neighbors when the bounty arrives. But either way, come August and September in most of the country those at the table are in for a delicious treat.
The tomato has long been a controversial fruit, er, vegetable, though. Did you know that on May 10, 1983 The U.S. Supreme Court officially declared the tomato a vegetable, based on the fact that they are generally served with dinner and not dessert? Botanists may argue the other way. Whichever side of the debate you fall on however, one thing is for sure: The tomato is a good for you food!
Tomatoes are not only extremely versatile and taste great; they also have many nutritional benefits. They are high lycopene. Lycopene is a phytochemical found in tomatoes (and fruit such as watermelon and pink grapefruit) that has potent antioxidant properties. Many studies have revealed evidence that lycopene may help decrease the risk of prostate cancer while working in concert with other nutrients.
Tomatoes are also high in vitamin C, vitamin A, potassium, and fiber. One medium tomato is approximately 95% water and has 22 calories. One cup of fresh tomatoes provides over 57% of the daily value for vitamin C, 22% of the daily value for vitamin A, and almost 8% of the daily value for fiber.
Sometimes it’s all we can do to wait to pop the deep red slices into our mouths as soon as the orbs are sliced. Others blanche and preserve their ruby treasures or boil them down into sauces so the late-summer treat can last months more.
But raw or cooked — which is better? Fatsoluble nutrients such as lycopene become more concentrated when tomatoes are cooked. Vitamin C, on the other hand, is more abundant in raw tomatoes. You’ll be happy to know that you should enjoy this anti-aging “fruit” both ways for optimal benefits.
Try this recipe I learned from a friend in Hawaii for a delicious tomato salad — you’ll find it at FlavorFirst.com.
Win a one-year membership to the Biggest Loser Club! Season 12 is just weeks away, but until the premiere we’ll be giving away a year-long membership to the Biggest Loser Club, a customized interactive diet and fitness program, every week. To enter for your chance to win sign up for my monthly newsletter of tips, recipes, news and advice. Sign up here.
© Cheryl Forberg 2013