The Biggest Loser Series on NBC: Cheryl's Blog

A friend of mine recently posted on Facebook: "Okay, so why does the husband lose 7 pounds and I only lose 3 in the past 10 days of the 'new regimen?'...so not right!" Does this sound familiar?

Many times when a husband and wife or male and female couple starts a weight-loss journey together, the man loses weight faster and more easily than the woman does. For us women, that's downright frustrating.

There are several explanations for the phenomenon, but it's also important to keep the focus on you and to only compare yourself to you, not to others. So, to cut to the chase, here are a few of the reasons men tend to lose weight faster and more easily than women:

Women tend to be more prone to "emotional eating."
In 2009, the Brookhaven National Laboratory conducted a brain imaging study to look at how we control our brain response to our favorite foods. Men were better able to control their responses. This may explain part of the puzzle on why women typically have a harder time dropping the pounds.

Men may be more competitive than women.
Some research has shown that, when money was awarded for every pound lost, men did better than women.

Men have more muscle mass.
Men tend to have more muscle than women, and we all know that muscle burns more calories than fat. Having a higher muscle composition leads to a higher metabolism. Based on several studies, the metabolism of a man has been found to be anywhere from 3-10% higher than that of a woman of the same weight and age.

Female hormones play a role.
Female hormones, such as estrogen, make it easier for the body to deposit fat. With all this stacked against women, don't be discouraged. Focus on you and don't compare yourself to your man! Pay attention to your eating habits and take note if you're eating for emotional reasons or for true hunger. Keep a food journal and record your emotions/feelings in it throughout the day. Add resistance/weight training to your workout routine to help increase your muscle mass (and metabolism).

Most importantly: don't give up! Take small steps toward a healthier, more active lifestyle and you will see results!

Chef Cheryl Forberg RD is a James Beard award-winning chef and the nutritionist for NBC's The Biggest Loser. For more cooking tips and nutrition information visit her website at www.cherylforberg.com or follow her on Twitter @CherylForbergRD and www.facebook.com/cherylforbergrd

It's hard to imagine Valentine's Day without chocolate. For many of us, a gift of chocolate is the ultimate taste of love. In addition to its incomparable flavor, chocolate delivers a delicious boost to our health. And what better way to say "I love you" than with a mouthwatering gift that just happens to be healthy too? Here's how chocolate and a few other star ingredients make for doubly scrumptious treats:

Chocolate
In addition to great pleasure, one of our favorite flavors also helps protect us from heart disease and some cancers while boosting our immune system, too. This is due to a widely studied plant chemical called flavonoids. Of course, pouring sugar and heavy cream into a gooey chocolate batter negates a lot of these healthy benefits. But knowing the right kind and portions of other ingredients to add makes chocolate shine with luscious flavor plus the added dose of great health.

Ounce for ounce, cocoa powder also contains the highest concentration of antioxidants compared to other foods. This vitamin-type substance helps slow the aging process. Be sure to reach for natural or non-alkalized when buying cocoa powder. That's because the alkali added to Dutch-style powders neutralizes or inactivates many of the antioxidants that make cocoa so healthy in the first place.

Strawberries
Who knew that strawberries stand toe-to-toe with oranges in terms of their vitamin C content? They also contain a concentrated source of ellagic acid, a powerful antioxidant. These vitamins promote wound healing and fight heart disease and some types of cancer. Vitamin C also helps build collagen, a protein that gives our skin structure and integrity. Celebrate strawberries with an easy recipe that works well any time of year.

Here are two scrumptious ways to share the ultimate gift of love: good health!

Ricotta Strawberry Parfait
Yield: 4 servings

Ingredients:
2 cups fresh strawberries, sliced (or raspberries)
1 tablespoon orange juice
1 tablespoon agave or dark honey, divided
1 teaspoon pure vanilla extract
1/8 tablespoon ground allspice
2 teaspoons grated orange peel, divided
1 cup fat-free ricotta cheese
1 cup plain fat-free Greek yogurt

For garnish:
Mint sprigs
Toasted nuts (optional)

Instructions:
1. Combine berries, juice and 1 teaspoon of the orange peel in a small mixing bowl. Stir in allspice and set aside.
2. In a small mixing bowl, combine ricotta with yogurt, remaining honey, and vanilla.
3. Divide half of the berry mixture into each of four champagne flute glasses. Divide half of the cream between the glasses. Repeat. Garnish with fresh mint, remaining orange zest, and nuts if desired.

Nutrient Analysis:
Calories: 120
Fat Calories: 0
Total Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 85mg
Total Carbs: 18g
Fiber: 2g
Sugars: 13g
Protein: 11g

Chocolate Nut Biscotti
Servings: Makes about 36 cookies

Ingredients:
1-1/4 cups lightly toasted chopped nuts (walnuts, pistachios, almonds or pecans)
1-1/2 cups white whole wheat flour
1/2 cup natural cocoa powder
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup agave nectar or maple syrup
1 large egg
1-1/2 teaspoons pure vanilla extract

Instructions:
1. Preheat oven to 325 degrees Fahrenheit. Lightly coat a 15x10-inch baking sheet with cooking oil spray.
2. In the bowl of a food processor, combine flour, cocoa, baking power, salt, and 3/4 cup of nuts. Process until nuts are finely ground and incorporated with the dry ingredients. Transfer to mixing bowl.
3. In small mixing bowl, combine syrup, egg, and vanilla. Make a well in dry ingredients and pour in the syrup mixture. Stir just until a dough forms. Mix in remaining chopped nuts until incorporated. Dough will be stiff.
4. Form into two rolls, about 10 inches long and 1 1/2 inches in diameter. Press on rolls with palm to flatten to a 1-inch thickness.
5. Place biscotti rolls on prepared baking sheet and bake for 10 minutes. Remove to a wire rack and cool for 5 minutes.
6. While the biscotti rolls are still warm, slice each of them diagonally with a serrated knife into about 18 1/2-inch slices (for a total of about 36 slices).
7. Place biscotti on a clean 15x10-inch baking sheet and return to oven to bake for 20 minutes. Remove from oven and cool on wire racks.

Note: To toast nuts in the oven, preheat oven to 375 degrees Fahrenheit. Place the nuts on a baking sheet in a single layer and bake for 4 to 6 minutes, or until fragrant. Stir nuts a few times during baking to ensure even browning. To toast on the stovetop, place the nuts in a small saute pan over medium heat. Toast nuts, stirring occasionally, until fragrant and very lightly browned, about 2 minutes. Set aside to cool.

Nutrient Analysis:
Calories: 60
Fat calories: 25
Total Fat: 3g
Saturated Fat: 0g
Cholesterol: 5mg
Sodium: 30mg
Total Carbs: 7g
Fiber: 1g
Sugars: 3g
Protein: 2g

Chef Cheryl Forberg RD is a James Beard award-winning chef and the nutritionist for NBC's The Biggest Loser. For more cooking tips and nutrition information visit her web site at www.cherylforberg.com or follow her on Twitter @CherylForbergRD and www.facebook.com/cherylforbergrd

Contestants arriving at The Biggest Loser Ranch for the first time are often surprised to learn that one of the reasons they've gained so much weight is because they've had a habit of skipping meals. It sounds counter-intuitive, but skipping meals can actually contribute to weight gain, not loss.

Metabolism Journal documented a meal-skipping study at the National Institute on Aging. They found that people who skipped meals during the day and had all of their calories in one nightly meal exhibited unhealthy changes in their metabolism, similar to unhealthy blood sugar levels observed in diabetics. The non-meal skippers, on the other hand, consumed the same number of calories each day, but the calories were distributed throughout the day at 3 regular meal intervals. The non-meal skippers maintained healthy blood sugar levels.

Another problem with skipping meals is that by the time the mealtime roles around, you're so hungry that it's easy to eat too much and very often choose the wrong things. Who wants to nibble on carrot sticks when you're starving? Fat has more than twice as many calories as proteins and carbohydrates. It satisfies hunger very quickly and often plays a big role in unhealthy meal choices made by meal skippers.

The other problem with skipping meals is that when you wait too long to eat, you lose sight of your body's natural hunger cues. You don't really know when you're hungry anymore (and when you're too full). Here is a sample of a hunger scale from my friend and colleague Lisa Sasson, M.S. R.D., a clinical professor of nutrition at NYU:

Hunger Scale
1. Famished/Starving: Don't allow yourself to be this hungry. This is what happens when you skip meals.
2. Very Hungry: Can't think of anything else but eating; may be cranky, with low energy.
3. Hungry: Stomach feels empty.
4. Just Starting to Think About Eating Again: Maybe a little hungry.
5. Satisfied: Not really thinking about eating; stomach feels fine; alert with good energy level
6. Fully Satisfied
7. Had Plenty to Eat: May take a few more bites because it tastes so good, even though you know you probably shouldn't.
8. Very Full: Probably ate a little too much, but it tasted really good.
9. Very Uncomfortable: Bloated, tired and don't feel great.
10. Stuffed: Need to loosen your clothing. Never allow yourself to be this uncomfortable.

Lisa recommends that people eat when they feel around #3 and stop around #5 or #6 (satisfied). It's ideal to stay in the #3 to #8 range.

And if you're not in the habit of eating regular meals throughout the day, try to set up a schedule that works for you. Successful contestants on the show and people following The Biggest Loser eating plan learn over time that three regular meals and two snacks each day are one of the most important secrets to successful weight loss.

Chef Cheryl Forberg R.D. is a James Beard Award-winning chef and the nutritionist for NBC's "The Biggest Loser." For more cooking tips and nutrition information visit her web site at www.cherylforberg.com or follow her on Twitter @CherylForbergRD and www.facebook.com/cherylforbergrd.

Each season, I hear from contestants and viewers that they're struggling with the added cost of eating healthy. I decided this is the perfect time to share ideas on how to eat healthy without breaking your food budget. Incorporating a few of these tips into your weekly routine can really save you some dough-re-mi.

Buy in Bulk
Bulk items are usually cheaper. That's because there's no expensive packaging included. Those savings are passed directly on to you. You also have the freedom to choose how much or how little to buy each time. Best buys include whole grains, dried beans and legumes, nuts and seeds, and cereals. Some health food stores sell spices in bulk as well.

Go Seasonal
Out-of-season fruits and vegetables are sometimes imported, expensive, and often tasteless. Plan menus and choose recipes around what's currently in season. You'll enjoy better flavor and lower prices, especially at this time of year.

Shop Locally
Local grocers carry plenty of regional produce.

Grow Your Own
Slash your spending even further by supplementing your produce purchases with homegrown items. If you don't have space for a garden, you can at least grow your own herbs. Plant your favorites in small pots near the kitchen. Take a snip or two as needed.

Make It from Scratch
Yes, it takes more time, but preparing a dish at home rather than picking up a premade version can save up to 50% or more. It also ensures that your dish is healthier because you dictate the amount of oil or salt it contains. Best of all, this guarantees no hidden preservatives.

Shop the Outer Aisles
In most markets, you'll find the healthiest ingredients on the perimeter of the store. Fresh fruits and vegetables, lean proteins including fish and chicken, and fat free and low-fat dairy products. The inner aisles contain most of the processed food, including soda, candy, chips and snack foods. Aside from the fact that they contain empty calories, they also take a big (and unnecessary) bite from your budget.

Load Up with Legumes
Beans and legumes offer myriads of health benefits as diverse as their varieties. Black beans, garbanzos, pintos - they're all excellent sources of fiber. They're also rich in folic acid, calcium, iron, potassium, zinc and antioxidants. The complex carbohydrates they contain provide steady energy that lasts well beyond mealtime. A stellar source of protein, legumes may be the biggest money saver of all as they cost a fraction of the price of most animal proteins.

The downside of eating beans is occasional digestive problems, especially if we don't eat them regularly. As complex carbohydrates, beans contain a variety of complex sugars such as stachyose and raffinose. These sugars require special enzymes to break them down. If the enzymes are absent in the digestive tract, the sugars begin to ferment, creating gas and intestinal distress.

When preparing dried beans, it helps to soak the beans overnight. This initiates the process of dissolving the complex sugars, and thus minimizes their uncomfortable side effects. Before cooking the beans, they should be drained, rinsed and covered with fresh water. Supplemental enzymes that ease digestive problems are available on the market, and they can be taken just before eating your first bite of beans. Most of these enzymes cannot be added to the beans as they are cooking because the high heat inactivates them.

Lentils are my favorite legume. They've been considered a poor man's provision for over 8,000 years. Some of the world's greatest religions follow a vegetarian diet, and lentils are a great substitute for meat. One-half cup serving of cooked lentils contains 8 grams of dietary fiber and a whopping 9 grams of protein. Lentils are also one of the richest natural sources of folate. There is also evidence that lentils in the diet may contribute to improved control of blood sugar, cholesterol and triglycerides due to their high fiber content.

One of the oldest foods known, lentils are used extensively in most parts of the world. They do not require pre-soaking, and they cook quickly. Here is one of my all-time favorite ways to enjoy lentils:

STOVETOP BARBECUED LENTILS

Quick and easy, this barbecue favorite is absolutely addictive. A great make-ahead dish for a potluck or a picnic, it's loaded with fiber.

Yield: 2 quarts; 8 (1/2 cup) servings

1 tablespoon olive oil
1 cup chopped red onion
1 tablespoon minced garlic
2 teaspoons chili powder
1 teaspoon mustard powder
2 cups fat-free chicken or vegetable broth
3/4 cup tomato sauce
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons agave nectar or dark honey
1-1/2 cups brown lentils, rinsed
salt and pepper to taste

Heat olive oil in a 2-quart saucepan over medium heat. Add onion and saute until softened and translucent, about 3 minutes. Add garlic and spices and saute until fragrant, about 1 minute. Do not brown garlic.

Add broth, tomato sauce, vinegar, mustard, agave nectar and lentils. Stir well and bring to a boil. Reduce heat to low, cover and simmer until lentils are tender but intact (about 30 minutes). Lentil cooking times vary. If necessary, add an additional 1/4 cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.
LENTIL FACTOID: Lentils are very high in folic acid. One cup of cooked lentils provides 90% of the daily recommended intake for adults.

Nutrient Analysis (per 1/2 cup serving):
Calories: 159
Protein: 11 grams
Carbs: 28 grams
Total Fat: 1 gram
Saturated Fat: 0 grams
Poly Fat: 0 grams
Mono Fat: 0 grams
Cholesterol: 0 mg
Fiber: 8 grams
Sodium: 54 milligrams

Chef Cheryl Forberg RD is a James Beard award-winning chef and the nutritionist for NBC's The Biggest Loser. For more cooking tips and nutrition information visit her web site at www.cherylforberg.com or follow her on Twitter @CherylForbergRD and www.facebook.com/cherylforbergrd

In today's world, junk food is everywhere. Doughy, gooey sweet breads and desserts, hot salty fries, juicy burgers, they're everywhere. One reason we always seem to be pouring, slathering, and dipping our foods with tasty extras is because our taste buds have become accustomed to the intense flavors of highly processed foods, from salty to sweet, spicy to creamy.

Most dips and condiments available at the grocery store are loaded with sodium, fat and refined sugars. And the more fake food we eat, the more our taste buds crave outrageous, manufactured flavors that can overwhelm the more subtle, natural flavors of fresh fruit and vegetables, whole grains and healthy proteins.

Many of the BL contestants (as well as my private clients) are reluctant to part with their highly processed favorites because they don't think their cravings can be satisfied with "healthy food." But it's a misconception that simple, nutritious foods can't be absolutely bursting with flavor. Here are a few tips to help you CUT THE JUNK!

1. Find Swaps That You Really Love
Swap popped corn instead of chips. Even baked tortilla chips have 110 calories in a one-ounce bag, which is less than two cups. An ounce of air-popped corn has the same calories, except that it's four full cups (and five grams of fiber), so it'll be much more filling.

2. Start Slow
Chances are that you have been making bad choices for a while. Don't try to change years of bad habits overnight. Try one new swap a week and build up.

3. Simple Condiment Swaps
Salad dressings, ranch dip, and ketchup and mayo can quickly add up to hundreds of excess calories per day. Experiment with different mustards, salsa, low-sugar ketchup, and barbecue sauces and flavorful balsamic vinegars to find your own new favorites. You'll be amazed at the calorie and fat savings.

4. Remove Temptation and Plan Healthy Snacks
Being prepared when hunger strikes is half the battle. Clear the fridge and pantry of those unhealthy foods and snacks with a little nutritional value. Just because the package says "100 calories" doesn't mean it's a good choice. Many calorie-counted snack packs on the market are simply smaller servings of junk food. Prepare healthy snacks, such as vegetables and hummus, ahead of time. Keep a few nonperishable snacks in your purse or car for those times when you're running late or stuck in traffic.

5. Get a Face Lift - For Your Kitchen
The contents of your fridge and cupboards mirror your health. If your shelves are loaded with sugar and white stuff - chips, crackers, microwave popcorn packets (with oil and "flavorings") - and your freezer is filled with ice cream treats, it's time to take out the garbage. Remember, the prize for eating white stuff, processed foods and soft drinks is a ticket on the Wrinkle Express. Toss the junk and make room for your new best friends. The prize for eating "positively ageless" foods is a slow ride to healthy longevity.

6. Load Up on Antioxidants
When you shop with a health-minded list in hand, you can more easily restock your arsenal with wholesome foods and ingredients, and you'll be less likely to buy the junk you used to eat. What you put in that shopping cart now predicts your health and longevity later. Once you know where to find all you need in the supermarket and local health food stores, you'll be set. You won't have to go scouting again.

7. Skip the Junk Food En Route
Just because you're on vacation or a business trip doesn't make a chain restaurant's extra-large muffins or greasy burgers any better for you. Instead, pack snacks for the flight or the road - a turkey sandwich on whole wheat, a piece of fruit - and save your splurges for the unique fare you'll encounter at your destination. If you're on a road trip, make room in the trunk for a cooler, fill it with double-bagged ice to prevent soaking the food, and then layer in fruits and veggies and sandwich fixings.

Chef Cheryl R.D. is a James Beard award-winning chef and the nutritionist for NBC's The Biggest Loser. For more information and recipes, you can always find nutrition and cooking tips at her website or on Twitter or Facebook.

We all know that exercise and physical activity are part of a healthy weight loss/maintenance program, but working enough exercise into a busy schedule can be tricky, especially while also trying to juggle healthy meal planning. Without forethought, it's easy to "bottom out" after heading into a workout on an empty stomach, or to finish dinner and feel too full for an evening jog.

The trick is to time eating and physical activity to reap the most rewards from each. The right timetable is variable, as there are several factors to consider: length of exercise, time of day, kind of exercise and level of intensity.

If you need a little more motivation to get started, here are 10 reasons to get moving and stay moving:

1. People who exercise live longer, on average, than people who don't.

2. Active people have a lower risk of dying of heart disease and stroke and they're less likely to develop high blood pressure.

3. The more active you are, the lower your risk of colon cancer.

4. The less active you are, the higher your risk of developing Type 2 diabetes. And if you already have Type 2 diabetes, exercise can lower your blood sugar levels.

5. In people with arthritis, moderate exercise helps reduce joint swelling and pain and improves mobility.

6. Strength-building exercise helps counter bone loss (osteoporosis).

7. Exercise makes you "functionally fit," meaning that it becomes easier for you to carry groceries, do chores and independently perform many other activities of daily life.

8. Because of the calming effects of exercise, active people are less depressed, and depressed people often feel better after they start exercising.

9. Exercise can save you money. If you can prevent serious (and costly) medical conditions such as heart disease, cancer and osteoporosis, you'll have money for your other needs.

10. Exercise can be fun! Many of the activities you considered "play" as a child count as exercise. Dancing fast, walking your dog, bicycling and gardening all strengthen your heart and lungs.

And once you're ready to commit to a lifestyle change, INCLUDING exercise, here are a few guidelines everyone should abide by:

1. Eat breakfast. Your body has already used up the energy from last night's dinner and you'll need fuel to get the most out of your workout. Include a good source of lean protein with your breakfast as well. If you're exercising in the morning, be sure to wake up early enough to fit in a small meal.

2. Don't skip meals. Skipping meals increases your chances to overeat at the next meal or to make less healthy food choices.

3. Hydrate! Drink 2-3 cups of water prior to exercise, and make sure to drink during and after exercise as well.

Here are some guidelines for timing eating and exercise:

Before: Eat a small snack 1-4 hours before working out. The closer it is to your exercise time, the smaller the meal/snack should be. Include carbohydrates (which will be stored in your body as glycogen - that's what your muscles use for energy) and a lean protein, such as egg whites, low-fat cheese, cottage cheese, yogurt or lean meat. Also, be sure to hydrate your body with water before working out. If you are even a bit dehydrated, your body may respond with cramps during exercise or you may feel lightheaded.

During: Make sure to drink plenty of water while you're exercising. One cup for each 15-20 minutes of exercise is ideal. If you are planning to exercise longer than 60-90 minutes, you may benefit from a sports drink to replace some of the electrolytes lost through sweat, but these drinks often contain plenty of calories, so use them sparingly. Bring water/sports drinks with you if you plan to be hiking, biking, or doing anything in the great outdoors, especially where it may be hard to find a drinking fountain. If you plan on being outside for many hours, be sure to bring along some food to snack on, such as fresh fruit and low-fat cheese or a sandwich made on whole grain bread with lean protein such as sliced turkey.

After: Be sure to hydrate after exercising! Drink at least 2-3 cups of water after a workout. If you've been exercising more than 90 minutes, have a single serving of a sports drink to restore electrolytes, along with some water. You'll also need to replace those glycogen stores in your body by eating some carbohydrates along with some protein. Studies have shown that a ratio of 4:1 (carbs to protein) is ideal for a post-exercise snack. Try to eat within two hours after your workout (within 30 minutes is ideal).

Chef Cheryl R.D. is a James Beard award-winning chef and the nutritionist for NBC's The Biggest Loser. For more information and recipes, you can always find nutrition and cooking tips at her website or on Twitter or Facebook.

The first step in determining how many calories you need to consume each day isn't just how many minutes you spent on the stair-climber at the gym (though that does come into play), but rather what your metabolism is.

Okay, first of all, that word "metabolism" gets thrown around a lot, and many folks don't really know what it means or how to understand it as it relates to their lives. What is metabolism exactly?

Well, the scientific explanation goes something like this: Metabolism is a set of chemical reactions that take place in living things to maintain life. It consists of catabolism (the breaking down of matter to create energy) and anabolism (using energy to build or construct the components of cells). Blah, blah, blah... make sense?

Simply put though, metabolism is the rate at which your body burns calories.

Your BMR (basal metabolic rate) is the number of calories you need to fuel your body's basic energy needs at rest. Depending on how active you are you will need 20-90% more calories than your calculated BMR. Here's how to calculate your energy needs:

1. First, find your basal metabolic rate (BMR) by using this equation (or use the BMR calculator here):
o Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches ) - (4.7 x age in years)
o Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

2. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
o If you are sedentary (little or no exercise): BMR x 1.2
o If you are lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
o If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
o If you are very active: BMR x 1.725
o If you are extra active (very hard exercise/sports and physical job or 2x training): BMR x 1.9

The number you get is the number of calories you need to eat in order to maintain your current weight. Decreasing that number by 500 calories per day is a good place to start if you want to lose about a pound per week.

If you want to do a quick estimate without a computer or calculator, a rule of thumb is that most people generally need a daily caloric range of somewhere between 7 and 10 calories per pound for long-term weight loss success, with a minimum of 1,200 calories per day.

Quick Tip: To make this complicated process easier, there are several reliable websites that have calorie need calculators. All you need to do is add in your age, gender, height and weight, and activity level. Online BMR calculators, such as the one from the Mayo Clinic, will do the math for you! WebMD also has a fun tool that will calculate your BMI and provide additional information.

For more nutrition and cooking tips, visit Cheryl's website FlavorFirst.com, and follow her on Twitter and Facebook.