While there's a lot of talk about food safety in the news, it usually refers to the food before you get it home from the store. What about your summer backyard cooking? There's a lot of food handling going on between the fridge and the picnic table! Here are some of my favorite tips for keeping your outdoor BBQ safe (and avoiding food-borne illness) as well as delicious!

Watch the segment from TODAY

PREPARING FOOD:

1. Keep it clean. Wash you hands before and after handling raw foods - with soap and water. Out at the grill? Keep some hand sanitizer handy.

2. Keep raw and cooked ingredients separate. Don't cross contaminate. Use paper plates and plastic knives when cutting up raw meat and poultry, and throw away after using.

3. Don't use the marinade from raw foods on the cooked product. Before you marinate, put some of the marinade in a separate container for use on the cooked food. Never re-use the marinade from the raw foods.

COOKING AND SERVING FOOD:

1. Start with a clean grill. Get a stiff grill brush and make sure your grill is scoured clean, with no charred black bits. Not only will your food taste better, it will avoid any harmful HCAs (heterocyclic amines) formed from the burnt bits of meat/fat from your last grilling.

2. Cook to the proper temperature to kill bacteria. The visual of "push" test for doneness doesn't work. You need to cook foods to 160 degrees, the temperature at which bacteria are killed. Even pre-cooked foods, like hot dogs, need to reach 160 degrees for optimal safety. Like Goldilocks and the 3 Bears, you don't want it too rare or too burnt. Avoid burnt meat, which forms HCAs (see above) and the related PCAs - both identified as cancer-promoting agents.

3. Buy an instant meat thermometer. That's the only way to test the temperature of your foods.

4. Keeps hot foods hot and cold foods cold. Salads, particularly with dressings, need to be kept cold. The easiest way is to take 2 glass bowls, one larger than the other. Fill the larger one with ice, and put the smaller bowl containing the salad in the ice bowl. Bacteria grow extremely well between 40 and 160 degrees. Refrigerate hot foods after 2 hours at room temperature (one hour if the outside temperature is over 80).

5. Keep it covered.  Keep your platters and bowls covered, as you don't want bug dive-bombing into your foods, and running the risk of insect-born contaminants.

TRANSPORTING FOODS:

1. Buy some gel packs. The re-usable gel packs are great to put around your cold foods, when on the road. Use a Styrofoam tub, or an insulated pack to transport.

2. Cook your hot foods "on site". If you'll be on the road for awhile, consider cooking your hot dish at your host's house. Keep it cold, as above, and pop it in the oven at your destination. Otherwise, use an insulated pack for your hot dish - and the "2 hour" rule still applies. The clock is ticking from the time the dish is at room temperature - 2 hours at room temp, up to 80 degrees - and just an hour at 80 degrees or higher.

I'm sure many of you think about this topic, and have a bunch of other good ideas... can you post some? When it comes to food safety, we need all the help we can get!

Food does a lot of things—but does it make you feel romantic? That's the idea behind aphrodisiac foods. Now, whether that means a true biological effect, or just a feel-good food is pretty much open for discussion. Not that it really matters! While most foods are related to special taste, texture, and appearance, there are some that have a biological connection. Do you have foods that put you in the mood for love?

When it comes to biology, one of the most popular aphrodisiac foods are oysters. Oysters are rich in zinc, and zinc is important for testosterone production, so that's the biological connection. It's pretty debatable whether that extra zinc is making a difference, or it's just the belief that oysters are an arousing food.

Chocolate is one of the foods cross-over aphrodisiac foods. Chocolate contains a chemical (phenylethylamine) that is a stimulant perhaps related to stimulation and arousal. Chocolate also has a smooth and creamy texture that is quite appealing.

How about the term "honeymoon"? Did you know that comes from the idea that honey is one of the original aphrodisiac foods, as its texture is very smooth, silky, and sticky. In ancient times, honey was thought to be a sign of good luck for the happy newlyweds.

Asparagus have been thought of as an aphrodisiac food since the 1800s, although an explanation is hard to find.

Other well known aphrodisiac foods include: bananas, avocados, figs, and artichokes.

Do you think there's anything to this "food group"? Leave a comment with your thoughts.

Football fan or not, the Super Bowl is a major event for millions of people. Did you know that the Super Bowl is the second biggest eating event of the year behind Thanksgiving? Think about some smart indulgences—the topic of my Today Show segment in a fun nutrition game with Hoda Kotb and Kathie Lee Gifford. Why not take the quiz, and test your nutrition knowledge in preparation for game day. (Scroll to the bottom of this post for the answers!)

Watch the segment from TODAY

Question 1: Which appetizer has fewer calories?

A: 4 Hot Wings
B: 1 cup raw veggies and 1/4 cup ranch dressing

Question 2: Rank these nibbles from lowest to highest calories

A: 20 Roasted and Salted Whole Almonds
B: 22 POP Chips (potato "chips" - low oil, popped by heat and pressure - not baked or fried!)
C: 2 ounces Snyder's Honey Mustard and Onion Pretzel Pieces
D: 16 tortilla chips (regular size) and 1/2 cup salsa

Question 3: Which beverage has fewer calories?

A: 12 ounce can of cola
B: 12 ounce bottle of Sam Adams beer

Question 4: Rank the main dishes from lowest to highest calories

A: 6 inch sub sandwich
B: Cheeseburger (4 ounce) with lettuce and tomato
C: 2 slices of pepperoni pizza
D: 12 ounce bowl of chili

Looking for more? Here are two "bonus" questions!

Bonus 1: How many calories in a small plate of nachos (no meat)?

A: 220
B: 330
C: 450

Bonus 2: How many calories in a handful of M&Ms(1/4 cup)?

A: 95
B: 175
C: 330

When we ring in the New Year, it’s a thought on the minds of millions of people. THIS will be the year for me to lose weight! Sound familiar? So, if you’ve made this resolution before, and struggled, read on. To ring in 2009, I’ve got some fresh ideas for you to make this a successful year to lose weight, and keep it off for the long term.

Watch the segment from TODAY

When it comes to losing weight, the New Year is a time to get a fresh start, a “do-over” for our past dieting mistakes. To make this year different, you’ve first got to learn from your past mistakes, and not beat yourself up about them. Here’s how: you’ve got to ditch the “magical thinking” that somehow you’ll lose weight, and you’ll figure out a plan as you go along. Remember, it didn’t take a month to gain your weight, and it won’t take a month to lose it! In fact, it takes about 3 weeks to make a new habit, so you will be slugging it out a bit, at first. It does get a lot easier!

“Losing weight” is only a vague term, unless you begin some specific actions to do so. “Eating better” and “Being more active” don’t mean much unless you have thought out the ways you’ll make this happen.

Here are my top four reality-based strategies to jump-start your New Year’s weight loss effort. I’d also love to hear some of your favorite ways to start off a new healthier lifestyle in January!

1. Set specific goals: Things like eating 5 fruits and veggies a day, or walking for 30 minutes daily, or limiting your snacking to one between-meal snack each day, are the kinds of specific goals you need to be a better eater and to be more physically active. These actions lead to weight loss.

2. Include activities you enjoy: While trimming calories is always key to weight loss, physical activity makes this effort easier, and helps keep the weight off for the long term. But only if you keep up with the activity! That’s where most people struggle. Choose an activity you enjoy – and want to do, rather than need to do. Try activities like ballroom or salsa dancing, or rent a DVD of an activity you’d like to learn more about. Try a book on tape or some favorite music while you walk.

3. Don’t do it alone: Many of us feel isolated when trying to lose weight. Find a “diet buddy” to support you through the good and challenging times. A partner for a mall-walk, or to try a new yoga class, or a restaurant buddy, to enjoy a social meal, splitting entrees and a dessert. It’s the best when you just need a little support when you’re feeling down, and might trigger some emotional eating. A friendly voice who understands can often sqwelch that impulse.

4.Drop the "All or Nothing" Approach: When it comes to losing weight, many of us are “black and white” thinkers - “on” a diet or “off” a diet, with nothing in between. That comes from unrealistic expectations; when the bar is set too high, we just can’t maintain that effort, and we feel that we’ve failed, and give up. It’s normal to get off track, and when that happens, just pick up the next day. Plus, structure in a plan a great, leaving a little of what I call “wiggle room” to avoid deprivation. Rigidity in a plan is an indication of a lack of control; if the plan is altered, it falls apart. When it comes to a weight loss plan – it’s really a lifestyle plan. Small changes over time pay off!

Happy New Year to all!

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Holiday foods are everywhere, and my new Today show segment is going to highlight some surprising facts you'll want to know about your food favorites. Hoda Kotb and Kathy Lee Gifford play a "nutrition game" to test their nutritional knowledge about holiday foods. Test your holiday calorie IQ by playing along!

Watch the segment from TODAY

Here are the questions from the segment:

Question 1: Which Hanukkah treat has the most calories?

A: Jelly donut
B: Potato latke

Question 2: Which holiday beverage has the most calories?

A: Champagne
B: Rum Punch
C: Egg Nog
D: Mulled Cider

Question 3: Which one of these holiday main courses has the most calories?

A: Baked Ham
B: Roast Goose
C: Prime Rib Roast
D: Tofurkey/Turducken

Question 4: Which of these holiday desserts have the most calories?

A: Fruit Cake
B: 4 small Christmas cookies

The holiday season is here, which means many of us will indulge in our favorite holiday foods. Unfortunately, that also means many of us will be forced to make resolutions to drop some unwanted pounds in the New Year. What about you?

So, what exactly does it take to drop a dress size? Well, one dress size is about seven pounds for those in a size 12 and under. It's about 10 pounds for those above it. That said, it's easier to lose weight faster when you've got more total weight to lose. So, a gal who seeks to lose 30 pounds total will lose 10 pounds faster than one who wants to also lose 10 pounds, but only needs to lose about 15.

Watch the segment from TODAY You've got to trim about 500 calories a day to lose a pound a week. This should come from both increased activity and better eating. Walking a mile (about 2,500 steps) burns about 100 to 150 calories. Exercise helps take the pressure off of your eating habits because it's not just about cutting back on food—it's about increasing your caloric output. That is what weight management is all about: calories in and calories out. You can't fool Mother Nature.

Here are my strategies for dropping a dress size before the holidays, so you can enjoy a happy (and healthy!) New Year.

1. Mentally prepare yourself: Avoid the dreaded holiday weight gain and change your lifestyle now. A habit takes about two to three weeks to make a daily part of your life, so if you become a mindful eater now, it will carry over to the holidays. You'll be cutting calories no matter where you are.

2. Eat less often and stop grazing: Limit yourself to three meals and one snack per day. In order to keep those normal hunger/fullness signals in place, you shouldn’t go longer than four hours without eating. Too many people are grazing, and the "snacks" become mini-meals. It's too hard to keep track of calories when you're eating every two hours or so. The problem here is that healthy foods still have calories.

3. Limit processed foods: They are loaded with hidden calories, fat and salt. Avoid processed "convenience" foods, like items in a box or can, that add extras like fatty sauces, salt and extra fat. Choose foods that are in nature's recognized form, like fresh or frozen fruits/veggies (no sauces), or a rotisserie chicken (without the skin). Extra salt makes you feel bloated—and is not real weight—but it is mental baggage. It's a big chunk of foods to limit (think processed deli meats, canned soups), but there are many options, from frozen dinners to fresh packaged items, that are both calorie-controlled and low in salt. Look for them.

4. Bulk up on calorie "diluters": Select foods with high fiber, high water, and high air content. These "dilute" the calories in foods—they are less dense, meaning fewer calories with the same volume of food. It's a no brainer! Eat fruits and veggies (high fiber, high water), and use your blender with ice and air to stretch your beverage calories.

5. Become a calorie counter: That's the easiest way to limit your portion size. We all just eyeball servings (and studies show we're always wrong), and underestimate calories by up to 50 percent. Get a calorie book or go online, but know the calories for your portions. Smaller portions of high fat foods (like nuts) are workable with this mindset.

6. Cut out liquid calories: Liquid calories are not perceived by the body as well as those in solid food. So, 300 extra calories in a drink are not "counted" by your body as having had some fuel. Skip 100-percent juices, juice drinks, smoothies and whole milk. When it comes to alcohol calories, limit yourself to one. Use low-calorie mixers—like seltzer, water or diet soda. Make a wine spritzer and cut those wine calories in half. (That also allows you to have a two-for-one.)

7. Increase your daily activity: This means move more in everything you do. There's nothing special to do or to buy. Stand instead of sit. Walk around instead of standing. Jog a bit—intermittently—when you're walking. For weight loss, pick up the pace and be active like this for 60 minutes daily; 30 minutes daily if you're just trying to not gain weight. (It’s okay to divide up the time.) While this is the last tip on the list, it's a must-do for weight loss. It's not an afterthought


Hopefully with these simple strategies you can drop a few preventative pounds before the holiday feasts begin! Do you have a tip of your own? Leave a comment!

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Who doesn't love a holiday where you get to dress up and get free candy? As a nutritionist, I think candy definitely has a place in the food supply - when looked at as a fun treat in controlled portions. In other words, a little goes a long way. There are some surprising "candy facts" that I'd like to share with you. That's the topic of my Today Show segment.

Watch the segment from TODAY Candy is made of one or two ingredients - either sugar alone or a mix of sugar and fat. That's it. So, how much caloric damage can candy do? Plenty, if you look at these numbers:

A small plastic pumpkin filled to the top contains about 5600 calories. That's equivalent to 3/4 cup of oil and 4 cups of sugar! It's the size a young elementary schooler might carry. Older kids go to the linen closet and look for one of Mom's pillow cases. That pillow case our children are lugging around - even filled up half way - contains a whopping 22,400 calories. That's about 3 cups of oil and 16 cups of sugar.

Now you understand why I am an advocate of downsizing candy bars, and firm portion control.

Here are a few of my top tips for a fun Halloween - that both you and your kids can enjoy, without a candy overload:

1. Think small, so you can eat the whole thing. A "fun size" candy bar is a good choice. Most weigh in at around 80-100 calories per piece. Set the limit at 2 (or 3, if they're bite size).

2. Read the labels. Don't assume a non-chocolate candy, like licorice, is a lower calorie choice than chocolate. In fact, a regular size pack of red licorice has the same calories as a full size pack of M&Ms (240 cal).

3. Buy candy that's fun to play with, but much less interesting to finish. Candy necklaces and bracelets, PEZ, ring pops, or lollypop whistles are all things that kids start eating and then turn into more of a playtoy.

4. Skip the sugar free candy, unless you are a diabetic and can't consume table sugar (sucrose). "Sugar Free" candy is not calorie free and has about the same calories are regular candy. It is just made with another kind of sugar (sugar alcohols, like sorbitol), which is digested differently by the body. The packages all say "not a low calorie food" but many people are not reading the package closely.

5. Try something new if you do not want to give out candy. Try small bottles of water (kids are always thirsty and sweating a lot under their costumes). Individual bags of pretzels or chips are also popular. A word of caution - most granola bars and processed "fruit" products are not nutritionally superior to candy.

What are some of your own Halloween favorites? Leave a comment below.

Happy Halloween to All!!

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Most of us think about pumpkins as Halloween decorations, with little thought to it as a food. So, I'd like to give you a little update on the health benefits of pumpkins. For you pumpkin-lovers out there, post a note about your favorite ways to prepare and eat this tasty vegetable.

The Health Benefits of Pumpkins

Pumpkins are part of the squash family. Nutrient rich and low in calories, a cup of pureed pumpkin has only 80 calories, and 7 grams of fiber (one third of your daily need!). As an "orange' vegetable, it's rich in Vitamin A, and contains abundant Vitamin C, potassium, and even 2 1/2 grams of protein. Most pumpkins are in the 5-20 pound range for home use, but can reach a prize-winning 200 pounds.

Fresh versus Canned

Okay - so it's healthy, but how the heck do you cook it? This is the question I'm most often asked when it comes to eating pumpkin. I'm the first to admit it takes time and effort (but no culinary skill! to get some "edible" pureed fresh pumpkin. While the taste of a fresh product might be worth the effort to some, most of us are pressed for time, especially in the kitchen. Here's a case where I find canned, pureed pumpkin to be a better choice. Affordable, and ready to use, this can replace fresh pumpkin in every recipe from pies, to soups, to side-dished, and baked goods. In fact, the only thing missing are the seeds!

Ready to tackle a fresh pumpkin? Love those freshly roasted pumpkin seeds? Read on....

Cooking a Fresh Pumpkin

With a long, sharp knife, cut a small pumpkin in 4-6 pieces. Remove the seeds (save for later roasting) and stringy fibers. Place in a roasting pan, with an inch or two of water in the bottom. Cook at 350 for about 1.5- 2 hours, until soft (prick with a fork to test). Let it cool, and scoop out the flesh, then puree in a food processor, food mill, or mash by hand.

Roasting Pumpkin Seeds

Also known as pepitas, pumpkin seeds are totally edible including the shell, and can be a great fiber-rich snack. You can also season to your personal spice and salt preferences. Roasted pumpkin seeds, lightly salted (with flavorful sea salt - you can use less!), are one of my personal favorite snacks.

Rinse pumpkin seeds, and remove all the stiringy fibers. Spread on a baking sheet sprayed with non-stick spray, or lightly coat with vegetable oil. Toss with a small amount of sea salt, garlic or onion powder, or cayenne pepper, if desired, before roasting in a 200 degree oven for about 45 minutes to 1 hour. Stir often, and remove when seeds are dry and toasty crisp.

HAPPY EATING!!

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I love the taste and variety of foods we eat during the summer, and that's the topic of my latest Today Show segment. I'd like to share some of my favorite summer foods, what I like about them, and some "beneath the headline" information you might want to know.

Watch the segment from TODAY 1. WATERMELON

Why it's great: Watermelon is a fruit that even most of the self-described “fruit haters” will eat. Many think of it as the perfect summertime fruit, and it's in season right now. Packed with nutrients, and very low in calories, one cup has only 40 calories (yes, it is mostly water!). Watermelon is full of vitamin C (25% of daily requirement), B vitamins (25% of B1 and B6) and vitamin A (10% of daily), plus the minerals potassium and magnesium. Watermelon is rich in the “phytochemical” (value-added plant compounds found in fruits/veggies that are health promoting – they are not vitamins or minerals) called lycopene. Lycopene is found in pink/red fruits – most of us know it from tomatoes, but it’s abundant in deep red watermelon, too.

What to watch out for: Many people complain that when buying a whole watermelon you never know what you’re going to get. It’s not sweet or full of flavor, and they’re always disappointed. The best bet is staying away from the seedless variety. While it’s convenient and saves time for the person cutting up the melon, or using the flesh for a number of recipes, it has a lot less flavor. Seedless watermelons have been cultivated to have only some small white soft seeds, and no big black “pits” and are nearly twice the price (or more) of regular watermelons. They also lose a LOT of sweetness and flavor. I’m always telling people who complain that “watermelon doesn’t taste like it use to” to buy the watermelon with seeds for great nutrient density and flavor.


2. CORN

Why it's great: Is there anything better than sweet summer corn? Locally grown, when it’s richest in nutrients, it’s available in several varieties (all yellow, all white, mixed yellow and white). A whole corn on the cob is full of nutrients and fiber and, in contrast to diet-rumors, is low in calories. While corn is a starchy vegetable, it’s only about 100 calories in a whole ear. Plus, it’s got about 20% of your fiber for the day (5 grams) and is rich in the B vitamins folate (20%) and thiamine (vitamin B1). It’s also rich in the phytochemical group called “carotenoids” (found in yellow/orange veggies) – this one is called “beta-xanthine." Plus, it is “gluten-free” – not a wheat product, so everyone can enjoy.

What to watch out for: Corn is a carrier for butter and salt. So, a 100 calorie perfect veggie can turn into a 300 calorie artery-clogging, blood pressure-raising nightmare. Steaming for just 3-4 minutes brings out the natural sweetness and crunchiness of corn. Learn to enjoy nature’s perfect side-dish: the mixed kernels are often known as “butter and sugar” corn – no need to add anything else to it.

Corn on the cob is a major dental challenge for so many. Whether it’s braces, crowns, veneers, dentures, or just those annoying kernels stuck everywhere after eating, it’s a real deterrent for many. Don’t miss out – it’s worth cutting those kernels off the cob – with a knife, or a kitchen tool that does it in one motion. While corn is in season (and locally available and nutrient rich) it’s well worth using in a variety of dishes – and not only as a side dish – but in salads, and other ways.