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Video: ‘Skinny foods’ can help you shed pounds

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    >> living. *

    >>> this morning on "new year, new you," slimming foods to help you shed those extra holiday pounds. watching what you put in your mouth doesn't mean, though, that you have to forego flavor. "today" contributor and author of "your inner skinny," joy bauer has the six skinny eats to curb your appetite. good morning.

    >> hi, natalie.

    >> we're not talking about deprivation. these are foods that are actually going to add to your palate and they taste delicious.

    >> that's true, and so many people think that losing weight means eating boring, bland cardboard.

    >> right.

    >> and in the book, i offer up loads of delicious, strategic foods that are not only low in calories but also possess these weight loss benefits.

    >> right, and give you that extra helpful boost.

    >> we could all use it.

    >> the first skinny food is actually pumpkin pudding. but it's more than a delicious dessert.

    >> that's right. so, this is my low-cal pumpkin pudding, and basically, what i do is i take a six-ounce container of nonfat vanilla yogurt, any brand, and i'm going to mix it with half a cup of 100% canned pumpkin pure. it is delicious. i put a dash of cinnamon on top. it's only 150 calories, but the best part is, the protein from the yogurt together with the fiber and the bulk from the pumpkin keep you feeling full for hours, so you're not grabbing for munchies 20 minutes later.

    >> i've got to try this.

    >> you're going to like this.

    >> a pumpkin pure. important to point out, not pumpkin pie filling.

    >> right, because that's loaded with sugar.

    >> oh, my gosh, this is so good.

    >> it is. and whether breakfast or an afternoon snack, it tastes indulge indulgent.

    >> and you talk about using the ground pure --

    >> i ground turkey meat and the pumpkin pure and the seasoning and the kids love it.

    >> sneak it to the kids. we love it. okay, i like the ideas. next is -- and this is another way to help fill you up. we have a vegetable soup here. before a meal this is a good thing to add.

    >> exactly. the so, the idea is to start your dinner with a non starchy vegetable -based soup.

    >> nothing with potatoes or --

    >> or beans or starriy pastas.

    >> right.

    >> instead, we have carrots, broccoli, cauliflower, celery, green beans , all of the nonstarchy vegetables. the water from the broth together with the fiber from the vegetables expands in your belly and it starts to take the edge off your hunger, so when you get into the main meal at dinner, you're going to eat less, and we have proven this through research. you can slash about 20% of the calories off your dinner by eating more.

    >> right. i know when i eat a soup before dinner, i'm never hungry for the entre. it's the volumeetrics.

    >> exactly right.

    >> now, this looks amazing and this is like a greek salad , the cucumber-tomato salad. cucumbers are the key here, right?

    >> cucumbers are a top-notch weight loss tool because they're loaded with water. cucumbers at 40 calories are 95% water. so, i tell people to slice up a cucumber, couple it with a sliced tomato, add some white onion and then one teaspoon of olive oil tossed with unlimited amounts of white-wine vinegar or balsamic vinegar . it's 125 calories and it's a very scrumptious add to a salad.

    >> very good snack, too.

    >> any time. and you can eat that prior to dinner as well.

    >> then over here, green tea . you hear a lot about the health benefits of green tea . so, is it true that it can actually help you slim down, too?

    >> well, definitely. first off, nursing a warm mug of ginger green tea is soothing, relaxing. and let's face it, it's the perfect interference when you want to grab some munchies because you want to emotionally overeat or destress. there is also research that shows you get a slight metabolic advantage from green tea itself. so, listen, we can use whatever help we can get. whether or not you get that metabolic advantage, it's no calories and it prevents you from grabbing something in the fridge.

    >> hopefully, that works. here we've got a --

    >> spicy.

    >> -- fire salad. why is adding the fire the trick?

    >> because it's going to ignite your palate and slow down your eating so that you are going to stop when you're comfortably full, versus gobbling and eating past the point of no return . i take a standard chicken salad , whether it's fresh or grilled chicken breast shredded, mixed with reduced-fat mayo, finally chopped celery and onion. you could add bell peppers as well.

    >> and how much of the fire?

    >> it depends. i'm a spicy chick, so i could eat a lot.

    >> no doubt about that. miss hot --

    >> whoo-hoo! you are my soul sister.

    >> okay.

    >> so, again, the idea is that you slow down your pace.

    >> okay. okay. let's move on from the fire to our shrimp cocktail .

    >> shrimp cocktail is the skinniest appetizer on a restaurant menu. first, shrimp is loaded with protein, and we know that protein will slightly rev your metabolism after ingestion. but also, shrimp is only about eight calories per shrimp. so, eve win with that cocktail sauce , it is going to remain one of the best slimming figure-friendly tips you can make in a restaurant.

    >> and you like to make your your own sauce.

    >> it is almost embarrassing.

    >> i make it all the time at home.

    >> one tablespoon with ketchup mixed with a teaspoon of horse radish .

    >> and a lemon.

    >> so, we're spicy chicks, but for those of you who aren't, start with a half teaspoon of horse radish and increase it from there.

TODAY contributor
updated 1/12/2010 11:58:45 AM ET 2010-01-12T16:58:45

I’m a firm believer that losing weight doesn’t mean you have to subsist on bland, boring cardboard. With that in mind, I’ve put together a list of strategic skinny eats, each of which has its own unique way of satisfying your taste buds while blunting your appetite. I encourage you to peruse my list and use these tasty bites to your calorie-burning advantage!

Shrimp cocktail
At around 8 calories apiece, shrimp are a fabulous source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. Next time you dine out, start your meal with a shrimp cocktail appetizer. When you’re eating at home, dunk your shrimp in this could-not-be-easier cocktail sauce recipe: Simply combine 1 tablespoon ketchup with 1 teaspoon bottled horseradish, (add a squeeze of lemon or a splash of hot sauce for extra zing).

Fiery chicken salad
Adding a few dashes of fiery hot sauce to your food sloooows down your eating big time so you’re less likely to eat past the point of fullness. For a simple lunch, whip up a chicken salad with diced chicken breast, 1 to 2 tablespoons reduced-fat mayo, hot sauce to taste, and any diced veggies on hand. Serve over a bed of lettuce (and have a glass of water handy!).

Pumpkin pudding
Decadent, creamy pudding for less than 150 calories — and it helps you lose weight! Just combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt — already a protein-rich, nutrient-packed food — and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you’re not looking for more munchies an hour later.

Vegetable soup
Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based veggie soup, you can reduce your total calorie intake by 20 percent. The soup takes the edge of your hunger and fills you up quickly, so you end up eating less of your main entrée. If you’re looking for a new recipe to call your own, try Joy’s Skinny Veggie Soup — and be forewarned, the Creole version is super spicy!

Cucumber tomato onion salad
Try my low-cal version of this classic Mediterranean salad. Slice up one whole cucumber, one tomato, and half a red onion, then toss all the vegetables with light vinaigrette or unlimited vinegar (balsamic or red wine is best) plus 1 teaspoon olive oil. The entire salad has less than 150 calories! Thanks to their high percentage of water (95%!), cucumbers are a low-calorie, high-volume and top-notch food for weight loss!

Ginger green tea
Nursing a warm mug of tea is a calorie-free way to de-stress after a long day without falling prey to emotional eating. As an added bonus, research suggests that regularly drinking green tea may give your metabolism a slight boost. Steep your tea with a thin slice of ginger root for an extra punch of flavor.

For more information on healthy eating, visit www.joybauer.com.

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