The Biggest Loser Series on NBC: Rachel's Nutrition Blog

Always on the run? Don't go for those sugar-bomb yogurt parfaits at the coffee shops. Who has time for those lines anyway? Instead, try my fast DIY breakfast parfait!

Simply stir 0% Greek yogurt, honey and cinnamon together. Then, layer in a cup with high-fiber cereal, sliced banana and some berries. This protein and fiber combo will keep you and your blood sugars steady 'til lunch - no problem!

6 ounces 0% Greek yogurt
1/2 cup high-fiber cereal
1 small banana, diced
1/4 cup fresh berries
1 teaspoon honey or pure maple syrup
1/4 teaspoon ground cinnamon

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Want a skinny way to address your pasta cravings?

Try this alternative! It's totally delish, will tip the scale in your favor
. and will get raves around the dinner table. Here's my famous Skinny Zucchini Spaghetti recipe for two savory servings:

Skinny Zucchini Spaghetti
• 3 medium zucchini, julienned
• 2 yellow crookneck squash, julienned
• 1 garlic clove, minced
• 2 teaspoons olive oil
• Marinara sauce to taste

Heat the olive oil in a pan over medium heat. Add the garlic, and julienned zucchini and squash (use julienne peeler) to pan. Cook until the veggies soften but aren't mushy. Top with marinara sauce, which will score you lots of beneficial lycopene, and a dash of parmesan cheese.

The result: A tasty dish that looks just like pasta, but is ideal for anyone limiting carbs or gluten. Even kids love it (try getting them to eat zucchini any other way)!

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Hydrating and scoring antioxidants can be a one-shot deal!

Studies suggest that water can suppress appetite, decrease caloric intake, boost metabolism and even allow you to push harder during workouts. Yes, drinking water is great, but sometimes you need a boost to meet your hydration goals during the summer heat. What could be better than foods that hydrate, keep you full and help you get lean?

Drink up with my top 10 hydrating fruits and vegetables!

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The next time you make a meal that could use a "wrap," avoid those carb-heavy bread products and reach for the nori. No-what? Nori, which is the Japanese word for dried seaweed. It sounds exotic, and once upon a time you could find it only in sushi joints and Asian markets, but now you can get a 12-pack for under three bucks at any market (even Walmart!).

Why keep nori within reach in your kitchen? This nutritional superstar offers a boatload of health and beauty benefits: protein, calcium, iron, potassium, lots of vitamin C and more vitamin A than carrots. Plus, you'll score dozens and dozens of minerals to help grow healthy hair, skin and even fingernails.

You can just eat nori straight as a snack (only 10 calories per sheet), or do what I do and make your own nori wrap. My fave (call it a Rachel Roll) includes a variety of crunchy vegetables, low-mercury tuna salad, and a touch of avocado and/or spicy mustard on a sheet of nori. Then roll it up burrito-style for a totally easy, portable, low-cal and super-nutritious snack. What's not to love? Say yes to nori!

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As summer continues to bring on the heat, smoothies are a delicious way to cool down. While the lines at many popular smoothie vendors grow longer, the average bought smoothie can cost you around 500 calories and $5.00 - ouch! Also, most smoothies don't come close to delivering a good morning fiber fix (don't be fooled by those "fiber boosts" most smoothie shops offer, since they're processed fibers with questionable benefits!).

My advice: Skip the long lines and overpriced caloric takeout options - and make your own for just over two bucks! You will score the real deal when it comes to fiber, omega-3s and protein while keeping calories in check.

A.M. Body Fuel Smoothie

• 1 cup unsweetened vanilla almond milk
• 2 tablespoons vanilla-flavored organic hemp protein powder
• 1 tablespoon white chia seeds
• 1/2 cup frozen blueberries
• 1/2 frozen banana

Total: 250 calories, 15.5 grams of fiber

Blend the ingredients together until smooth.

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Betcha didn't know, those small stickers on produce have something to tell you! According to the International Federation for Produce Standards (IFPS), the first number of these PLU or Price Look-Up codes actually tells you how these guys were grown.

Here's how to decode the codes. If the first number is:
• 3 or 4 - This means conventionally grown produce (pesticides, herbicides and fertilizers).
• 8 - This indicates genetically modified (GMO) or genetically engineered (GE) produce.
• 9 - This means that the produce is organic (non-GMO and no hormones, fertilizers, synthetic pesticides or any other "-cides").
Of course, price is always a factor, but when possible, do your best to go for the 9s. What I always do is spot what organic produce is on sale and stock up on that first. Happy shopping!

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A Kitchen Must-Have!

Weight loss isn't just about eating right and exercising, it's also about having the right kitchen tools! One of my absolute favorite can't-live-without-it tools is an oil mist spray bottle.

I love all the non-aerosol, propellant and chemical-free oil sprayers available in today's marketplace (online too)! You can apply just the right amount of oil, allowing you to control the calories in your food. This is my go-to when I'm roasting vegetables. Just a light mist of olive oil does the trick. It's also a money saver (over pre-packaged sprays) since you fill it with your own oil. What's not to love?

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Yes it's hot outside, and we all scream for ice cream - but for anyone trying to lose weight, one look at the nutrition facts panel could be enough to make you scream. But don't despair - I've got the ultimate ice cream alternative.

60-second prep - so easy!

1. Put 1 cup of nonfat Greek yogurt and 1 cup of semi-thawed frozen berries in a bowl.
2. Add a few drops of a natural sweetener (I like vanilla-flavored stevia drops).
3. Whirl it up with a spoon.
4. Scoop them into popsicle molds and freeze.

It's satisfying, low in sugar and loaded with antioxidants - no screaming necessary.

Total per pop: approximately 50 calories and 4.5 grams of protein.

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I saw this whole wheat tuna wrap at a health food store, and it SEEMED like a waistline-friendly lunch solution. But one glance at the nutrition label made me do a double take. There's no way...

I couldn't resist - I had to take it back to the BL kitchen (aka my "lab") to perform a full-on Food Autopsy™. I unfolded the large tortilla to find a sardine-size serving of tuna, a tidal wave of mayo, two tiny sliced cherry tomatoes and a small single lettuce leaf (not even close to a serving of veg). OMG!

Bottom line: This wrap delivers a hefty 600 calories, full-fat mayo and the carb equivalent of nearly four slices of bread. Eat enough of these, and your odds of losing weight will fall somewhere between nada and zero!

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Of course, what everyone thinks about first when they hear about beans are the complex oligosaccharides that travel largely unchanged through the upper intestine but are readily consumed by microorganisms in the digestive tract (specifically, Methanobrevibacter smithii), which produce volumes of methane called flatus...

Okay, I hear you: "Can it - beans give me gas!"

Ah, but they deserve so much more credit for the good they do. Beans are cheap, versatile, delicious and loaded with protective nutrients, plant-based proteins and fiber.

ANY BEANS are a big GO, but my current fave are: MUNG BEANS!

Not only are they totally stomach-friendly, the high fiber and protein combination in mung beans helps promote healthy blood sugar levels, which translates into steady energy levels. The best part is they're available at most markets, inexpensive and super quick and easy to prep (compared to other beans - no need to soak overnight). My ultimate trick of the trade is to buy them sprouted: it's fast food at its best (only five minutes cook time)! Add them to vegetable soups to make them hearty, or cook them up and toss them on your salad as protein.

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