Airdate: June 5, 2012
Dr Oz's Calorie-Cutting Challenge
- Dr. Oz puts viewers recipes to the challenge to see what can cut the most calories
- Top chef's share their secrets for cutting calories and staying skinny
- Samantha Heller reveals the truth behind frozen yogurt
- Top kitchen gadgets to help you cut calories at home and lose weight
- Dr. Oz Bonus Tip: Breakfast smoothie to support weight loss
Dr. Oz put out a nation-wide call to
viewers to share their best healthy and calorie cutting recipes. On
this episode, the home chef's are invited on The Dr. Oz Show to cook
their masterpieces and see who met the challenge by cutting the most
calories. Three celebrity chefs judge the foods by taste and Dr. Oz
gives the award to the meal that cuts the most calories.
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Dr Oz's Calorie-Cutting Challenge
Dr Oz issued a nation-wide search for
the best healthy recipes and viewers from around the country put
their creativity to work. Three celebrity chef's will judge the meals
based on health, taste, and how many calories were cut.
Ming
Tsai, is a cookbook
author and the host of Simply
Ming; Gail
Simmons, culinary expert and host of Top
Chef: Just Desserts; and
Chef John Besh,
owns 10 award-winning restaurants and is the author
of several cookbooks.
Dr. Oz
Calorie Cutting Challenge #1: Lynette's Manicotti Makeover
Lynette said she started by
substituting traditional white pasta with whole grain lasagne
noodles. She uses the same traditional cheeses but just uses less of
them. Mix together the cheeses, vegetables and herbs and put them
into a plastic bag to pipe the mixture onto lasagne noodles. Simple.
The Numbers:
Traditional
manicotti has on average 904 calories.
Lynette's
manicotti cut those calories down to 404.
The Chef's Score:
Chef Tsai says Lynette's Manicotti is
creative and delicious. He gives is an 8.
Ms. Simmons says Lynette used all the
flavors we love about fresh Italian cooking and gave the dish a 9.
Chef Besh says it comes down to the
dish doesn't taste like it's a healthy makeover, it tastes great. He
gave it an 8.
Total score 25.
Dr. Oz
Calorie Cutting Challenge #2: Monique's Chicken Fried “Steak”
Remake
Moniquie, from North Carolina, says she
started with chicken and baked it instead of frying. Whole wheat
panko and flaxseed make up the breading and garnered a hug from Dr.
Oz.
The Numbers:
Traditional
chicken fried steak has, on average, 1,101 calories.
Monique’s
Chicken Fried “Steak” Remake has only 487 calories.
The Chef's Score:
Chef
Tsai said he was impressed with her technique and was not missing
that it's not fried. He gave Monique a 7.
Ms.
Simmons says the “Steak” was moist and loves Monique's creative
breading alternative using flax which made her happy. She gave the
dish an 8.
Chef
Besh said she knows her way to a southern man's soul with her smart
and creative recipe that he awarded a 9.
Total
score 24 points.
Dr. Oz
Calorie Cutting Challenge #3: Trish's Lean Bean Enchilada Supreme
Trish,
from California, has a catchy title for healthy meal remake: Lean
Bean Enchilada Supreme. She diteched the tortillas in favor of
cabbage and filled them with black bean, quinoa, fire-roasted
tomatoes, and 1% cottage cheese for a creamy texture.
The Numbers:
Traditional
enchilada's can average about 609 calories.
Trish's
healthier version of enchiladas have only 345 calories.
The Chef's Score:
Chef
Tsai called her Dr. Trish said said worried he would miss the
tortillas but didn't. He loved the dish and gave her a 9.
Ms.
Simmons said the spicy heat of the dish was fantastic, she gave it a
9.
Chef
Besh said he enjoyed the delicious, bold flavor and gave it the
highest score of 10.
Total score 28 points.
Dr. Oz gave the calorie-cutting trophy,
a golden oven mitt, to Trish for earning the highest score for her
low-calorie Lean
Bean Enchilada Supreme.
Dr. Oz Chef's Secrets to Staying
Skinny
The chefs stay on stage for this next
segment to revel their secrets to staying skinny even while
constantly being surrounded by food.
Dr. Oz Chef Skinny Secret #1: Sambal
Oelek
Chef Ming says his secret to stay
skinny is eating sambal oelek, a south east Asian chili paste that is
packed with flavor. Adding this paste to foods provides flavor
without sodium.
Dr. Oz Chef Skinny Secret #2: Brown
Seaweed Salad
Chef Ming says to
rev up the fat burning look toward a brown seaweed salad made with
wakame seaweed. Seaweed is packed with nutrients, antioxidants and
iodine too.
Dr. Oz Chef Skinny Secret #3: Nutty,
Fruity Popcorn
Ms. Simmons says she likes to snack to
stay skinny with the right foods that satisfy without a lot of
calories. When she wants to snuggle up with a movie and popcorn, Ms.
Simmons likes to pop her corn the old fashioned way with a
heavy-bottomed pan. She uses 2 tablespoons of oil per ½ cup of
kernels. She pops the corn then adds 2 tablespoons of chopped walnuts
and dried bananas. Simple and nutritious.
Dr. Oz Chef Skinny Secret #4: Spiral
Vegetable Slicer
Available at home stores, Ms. Simmons
says her favorite kitchen gadget is a spiral vegetable slicer, cost
about $30. The slicer provides consistent cutting for salads and
sautes. She says it slices vegetables up beautifully so you can add a
satisfying crunch to any meal.
Dr. Oz Chef Skinny Secret #5: Skinny
BBQ Sauce
Chef Besh says his skinny BBQ sauce is
his secret to keeping the calories and weight at bay. Stay away from
overly sweet and overly salty BBQ sauces. Mix together 2 tablespoons
of agave nectar with 2 tablespoons of rice wine vinegar for a skinny
BBQ sauce. Rub the sauce on meats before grilling or drizzle on after
grilling.
Dr. Oz Chef Skinny Secret #6: Choose
Fats Wisely
Choosing fats wisely brings big flavor
to foods allowing you to rely on the flavors and not the calories.
Chef Besh says to embrace embrace fats that taste good so you can use
less. He recommends using avocado oil and hazelnut oil both have a
strong flavor that tastes great. Mix a little lime or a touch of
lemon to avocado oil and pour over greens for a wonderful salad.
Dr. Oz Uncovers the Truth About
Frozen Yogurt
The classic diet trap is to switch from
ice cream to what most think is a healthier option. Could that frozen
yogurt be making you fat? It's the diet craze sweeping the nation, a
creamy, cool dessert people think is good for you. People think they
are eating frozen yogurt for all the right reasons but, is it the
best choice? Dr. Oz says he is reveling the truth that may change the
way you think.
Samantha
Heller, Clinical Nutrition Coordinator with CT Griffen Hospital,
says frozen yogurt has seen a surge in popularity because people
think it's healthy. The truth will surprise you.
[Both Dr. Oz and Ms. Heller are making
it sound like frozen yogurt is a new phenomenon. Way back when I was
in high school (and that's been a whole lot of years) frozen yogurt
was hugely popular too with the same conversation spinning around on
whether it really is a healthier option.
Dr. Oz Frozen Yogurt Truth #1: The
Calorie Count Could Be Misleading
The science behind determining calories
for servings of frozen yogurt may be misleading. There's a lot of air
in the yogurt, container sizes vary for the same size, and the amount
up into a container can vary widely. Overfilling the yogurt cup can
add up to hundreds of extra calories. The solution is to ask for the
yogurt to be filled only to the brim of the cup. Ms. Heller says the
mantra is “fill it to the brim to keep you thin.” Eating with the
sample size spoon will slow down your eating allowing you to be more
satisfied with less yogurt.
Dr. Oz Frozen Yogurt Truth #2:
Frozen Yogurt is Loaded with Sugar
A small serving of frozen yogurt, about
½ cup or 4 ounces, has about 20 grams of sugar equal to 5 teaspoons
of sugar. Would you put 5 teaspoons of sugar in your coffee or tea?
Ms. Heller explained that the American Heart Association says women
should limit their sugar intake to 5-6 teaspoons for an entire day.
Dr. Oz showed three other foods that
people would put into a “healthy” category but that have less
sugar than frozen yogurt. A chocolate covered doughnut is certainly
not considered healthy but it has only 17g of sugar. Four chocolate
chip cookies have 18g of sugar and a cupcake has 19g of sugar.
The solution, says Ms. Heller, is to go
for plain flavored yogurt or even chocolate flavored but stay away
from the rest. Flavored frozen yogurt tends to have more sugar and
more calories than plain or chocolate.
Dr. Oz Frozen Yogurt Truth #3:
Topple Your Diet with Toppings
The bad news, says Ms. Heller, is that
sprinkles have calories and they have trans fats too. Cheesecake
bites can have as much as 52 calories for 2 teaspoons. Gummie bears,
68 calories, cookie pieces 47 calories, toffee bits have as much as
52 calories. At the yogurt shop, toppings are jammed into the
container adding up to much more than 2 teaspoons.
Ms. Heller recommends to ask for the
toppings to be applied with a teaspoon and keep it to only two,
that's the limit.
Dr. Oz Frozen Yogurt Truth #4: It's
Not a Good Source of Probiotics
Probiotics are great for gut health and
can boost the immunity, says Ms. Heller. Regular yogurt has about 100
million active cultures. Frozen yogurt has only about 10 million, a
10-fold decrease. Ms. Heller says you can make your own frozen yogurt
by freezing Greek yogurt in a popsicle mold. Add your own fruit to
the yogurt then you can roll the frozen yogurt pop in chopped nuts.
Probiotics in supplement form can provide billions of active
cultures, significantly more than yogurt.
Dr. Frozen Yogurt Truth #5: Has
Less Fat Than Ice Cream
Frozen
yogurt has less fat than ice cream but watch the serving size and
watch the toppings so that yogurt won't have more calories than ice
cream. Ice cream typically has 10-12% fat while frozen yogurt has
2-4% fat.
Dr. Oz Kitchen Gadgets for Weight
Loss
To win at losing weight, Dr. Oz says we
all need some help in the kitchen with the right tools to keep
portion size, calories and fat in check.
Jennifer
Jolly, Technology Lifestyle Editor with Tecca.com, says chefs
will say salt and fat are necessary for flavor but that's not true.
The right gadgets can help cut calories and keep the flavor.
The
Mastrad Multi-Level
Steam Cooker is a one pot wonder for the waist line, says Ms.
Jolly. It's a steam cooker for the microwave that allows you to cook
a full meal in one pot in only 6 minutes with veggies on the bottom
and protein on the top. Ms. Jolly made a garlic chicken breast with
green beans in the Mastrad
Multi-Level Steam Cooker. She says food can be stored in the
container, a great way to
Help de-bloat at
breakfast with a gadget called the Bagel
Wizz. Bagels have as much as 300 calories, Ms. Jolly calls them
calorie bombs. Use the Bagel
Wizz to scoop out the extra dough in the middle of the bagel, it
takes about one minute. Then top the reduced calorie bagel with
almond butter or an egg.
Dr.
Oz Weight Loss Kitchen Gadget #3: Healthy
Steps Starch Server - $9
Help
prefect your portions
with the Healthy
Steps Starch Server.
It's a
spoon but not just any spoon. Ms. Jolly calls the Healthy
Steps Starch Server a whole lot of greatness for watching your
weight and controlling your portions. Take the guess work out of
serving up one portion of starch with the Healthy
Steps Starch Server.
Dr.
Oz Weight Loss Kitchen Gadget #4: Count
Me Healthy Bracelet - $88
The
Count Me Healthy
Bracelet is something you wear to help you track goals throughout
the day. It looks like a beautiful bracelet but it's also a journal.
There's a notch on the bracelet and you can move the beads from one
side to the other to track different goals an no one knows you're
tracking your health.
Dr. Oz Best Cooking Sprays to
Lose Weight
Dr.
Oz says he's tackling one of the biggest cooking offender when it
comes to losing weight: fat. Oil and butter go into the pan
before we start counting calories. Spray oils may play a big role in
keep the calories down, if they are used correctly.
Allison Fishman, Contributing Editor of
Cooking Light Magazine,
says FDA labeling allow spray oils to say zero calories for 1/3 of a
second worth of a spray. It just doesn't make sense that people will
only use 1/3 of a second of a spray.
The folks Cooking
Light Magazine researched
the spray oil serving size question and found that most people
use a 3-5 second spray which adds up to about a teaspoon of oil and
that certainly has calories.
Dr. Oz Best Cooking Spray for
Baking: Baker's
Joy
The best spray oil for baking as an
alternative to shortening, says Ms. Fishman, is Baker's
Joy that combines oil and flour together in one product to make
coating the pan, even a complicated pan like a bundt pan, easy.
The Numbers:
Shortening
used to coat a baking pan contributes about 254 calories and 26 grams
of fat.
Baker's
Joy contributes 50 caloreis and only 4.5 grams of fat.
Ms. Fishman shared a Buttermilk
Bundt Cake with Dr. Oz that was make with Baker's Joy. Dr. Oz
loved it! Click
here for Ms. Fishman's Buttermilk Bundt Cake recipe from
DoctorOz.com.
Dr. Oz Best Cooking Spray for
Cooking: Pam
Organic Canola Oil
Instead of using butter in the pan to
cook dinner, Ms. Fishman recommends Pam
Organic Canola Oil. Dr. Oz asked why she didn't recommend a
butter-flavored spray. Ms. Fishman says butter-flavored sprays are
typically made with artificial flavors and she says to stay away from
them.
The Numbers:
Butter can add as much as 204 calories
and 24 grams to food cooked in it.
Pam
Organic Canola Oil brings only 18 calories and 2 grams of fat.
Ms. Fishman made a Chicken
and Spinach Panini for Dr. Oz that he very much enjoyed. Click
here for Ms. Fishman's recipe for Chicken and Spinach Panini from
DoctorOz.com.
Deep
frying is not the best way to cook if you're looking to lose weight.
Swap the peanut oil and deep frying and use a neutral oil that
provides crispness. Ms. Fishman recommends Spectrum
High-Heat Organic Sunflower Oil.
The Numbers:
Peanut
oil, 1/3 cup, can add a whopping 636 calories and 72 grams of fat.
Spectrum
High-Heat Organic Sunflower Oil has a drastically reduced 20
calories and only 2 grams of fat.
Ms.
Fishman made Parmesan Zucchini Sticks using Spectrum
High-Heat Organic Sunflower Oil that Dr. Oz said tasted like they
were fried and not baked. Click
here for the Parmesan Zucchini Sticks recipe from DoctorOz.com.
Dr.
Oz Best Cooking Spray for Roasting:
Mister
Roasting
vegetables is a better option over frying them and often people use
olive oil. While a healthy oil, the calories from olive oil can be
reduced by using a mister. A mister, available at cooking stores,
allows you to use any oil in the container and it becomes a spray
oil.
The Numbers:
¼
cup of olive oil has 477 calories and 54 grams of fat.
A
spray application of olive oil in a mister can reduce that to 41
calories and only 5 grams of fat.
Ms.
Fishman shared Roasted Asparagus and Tomatoes. Click
here for the recipe for Roasted Asparagus and Tomatoes from
DoctorOz.com.
Dr. Oz Bonus Tips! Secret
Smoothie to Lose Weight
Dr.
Oz says his breakfast smoothie is his secret to losing weight. He
calls it his Pineapple Banana Protein Blaster.
Add
to and blend in a blener:
Freeze
a banana then break it into chunks
½
cup of 1% soy milk
1
tablespoon of soy protein powder to boost energy levels and
metabolism
1
can crushed pineapple to provide nutrients and bromelain that breaks
down protein, aids in digestion, and helps support sore muscles
through inflammation modulation.
½
cup pineapple passion sorbet, Dr. Oz's personal favorite sorbet, he
says to choose a sorbet without a lot of added sugar
This
recipe, says Dr. Oz will make 2 days worth of a protein-packed
breakfast smoothie.
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Place your vote for
this week's quiz
and return on Saturday
for the answer.
Thank you for making
Watching Dr Oz a success!
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where do I find the recipe for the bonus tip on breakfast smoothie to support weight loos?. it aired june 5 2012.
ReplyDeleteThe full post is up now. The Dr. Oz Show airs at 4pm in my time zone. It takes me a bit of time to write it all up and somewhere in there I get to take a dinner break and a bathroom break. You'll notice that have been posting sections as I complete them. Patience, eager one.
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