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June 11, 2014

Factor-In / Factor-Out 

We've scoured supermarkets and restaurants to find healthy food swaps for fattening favorites. Now you can satisfy your cravings without sabotaging your waistline. 

Tasty Squares That Won't Round Out Your Middle

If you think oatmeal squares are a healthy snack, guess again. Oatmeal’s aura of healthiness disguises the fact that most squares are packed with ingredients that aren’t very healthy at all. Case in point: Quaker Oatmeal to Go Brown Sugar Cinnamon Squares. Sure, they’re good-tasting and provide some fiber and protein, but along with that you also get 43 grams of carbs - mostly from sugar!  But don’t cross oatmeal squares off your list just yet because we’ve found a square that’s tasty, nutritious, and amazingly heart-healthy. Corazonas Chocolate Coconut Macaroon Oatmeal Squares are incredibly chewy and decadent, and what’s truly unique is that each square is infused with cholesterol-lowering plant sterols – the same as you’d get eating 61 tomatoes!  As if that’s not enough, every square also packs 5 grams of fiber and 6 grams of protein, too. Kudos, Corazonas for making great-tasting squares that are waist-friendly, heart-healthy … and definitely F-Factor approved! 
Factor In

Corazonas Chocolate Coconut Macaroon Oatmeal Squares 
Serving Size: 1 square
 190 Calories, 28 g carbs, 5 g fiber

6 g fat, 6 g protein

F-Factor Approved for Steps 2 and 3

Factor Out

Quaker Oatmeal to Go Brown Sugar Cinnamon Squares  
Serving Size: 1 square
220 Calories, 43 carbs, 5 g fiber
4 g fat, 4 g protein



This Week's Contest

Win a 3-month supply of Corazonas Oatmeal Squares - one case each of their newest flavors, Orange Cranberry and Chocolate Coconut Macaroon!

To enter just send us an email describing your most creative and original idea for a heart-healthy summer snack. Contest ends June 19. 
           ENTER NOW!
       Forward to a friend!
Congratulations to Stephanie S, last week's winner, who sent us her delicious recipe for Green Beans with Creamy Garlic Dressing!
Did you know? 

Toss the toothbrush, grab a glass of merlot!

According to a recent study published in the Journal of Agricultural and Food Chemistry, moderate red wine consumption may promote dental health thanks to natural antioxidants that help fight tooth decay. Researchers found that phenolic compounds in red grapes can help inhibit the growth of streptococcus, a form of bacteria that produces damaging plaque and acids that cause cavities.  While brushing and fluoride rinses kill bacteria to some degree, wine adheres to tooth enamel longer - which makes it more effective. 

Summer is here ...
are you still hiding under a cover-up? 

Sign up now and save 15% on any 
F-Factor summer slim-down package and 
receive our
Miracle Cleanse mini-program


Menu Review

Tavern on the Green
Central Park West & 67th Street - NYC

Legendary Tavern on the Green has re-opened under star chef Katy Sparks whose “urban-farmhouse” style of cooking is modern, delicious, healthy, and perfect for any occasion.

The menu is divided into three groups: The Grill, offering smoky dishes prepared over an open fire; The Plancha, a pan-frying method that lightly cooks dishes on a griddle; The Hearth, which serves up hearty fare that's been slow-cooked in a brick or stone-lined fireplace. Put them together and what you get is an amazing menu that's cock-full of flavorful variety, much of it F-Factor approved.

For starters, try any of the small plate fish options – each is really good.  The standout is Black Sea Bass, delicate fish that’s mildly sweet cooked in ginger, lime and seasoned with black sesame sea salt. If you are hungry the Spanish Mackerel is more substantial and very tasty, slightly tangy prepared with toasted fresh garlic and pickled red onions.

Main courses are sure to please.  Atlantic Hake is wonderfully fresh, baked with Montauk clams and simmered in semi-sweet spice saffron topped with ginger braised leeks. (Go lighter and ask for yours without the usual golden potato puree.)  The grilled free-range chicken is perfect – succulent and so flavorful, served with a hearty side of kabocha squash and smoked soy braised shiitakes. Two meat dishes are simply superb: Braised lamb shank is incredibly juicy and tender, and if you like New York strip steak go ahead and dig in - you’ll surely be happy.  Treat yourself to a side of roasted broccoli rabe or roasted carrots – or better yet, order both and share!

Oh yes, desserts are plenty decadent at the new Tavern and they are big enough to share with the table. Outlandish, but still worth a go is the fluffy bittersweet chocolate mousse made with Mast Brothers Brooklyn Blend chocolate, Chantilly cream, and spiced chocolate brioche croutons, all drizzled with bay leaf chocolate sauce. Stick to three bites and indulge!

Smoked Montauk Bluefish Pate with Juniper Salt Toasts (no Juniper Salt Toasts)
Faroe Island Salmon with Avocado, Cilantro and Blistered Serrano Chili Peppers (no avocado)
Spanish Mackerel with Toasted Garlic and Pickled Red Onion
Black Sea Bass with Ginger, Lime and Black Sesame Sea Salt

Wood Roasted Japanese Eggplant, Pomegranate and Torn Fresh Herbs (no Sheep’s Milk Yogurt)
Atlantic Hake Baked with Montauk Clams and Saffron and Ginger Braised Leeks (no Golden Potato Puree)
Braised Lamb Shank with Creamed Chards, Pickled Golden Raisins, Roasted Cauliflower and a Fresh Mint Gremolata (no Creamed Chards)
½ Free Range Chicken in a Marjoram-Cumin Marinade, Kabocha Squash and Smoked Soy Braised Shiitakes
Prime New York Strip Steak with Braised Leeks and Patatas Bravas, Aioli (no Patatas Bravas oil)
Broccoli Rabe with lemon, Anchovy and Roasted Garlic
Roasted Carrots with Orange Zest, Sumac and Thyme


Wine, spirits, coffee, tea, non-caloric soda
Bittersweet Chocolate Mousse – Mast Brothers Brooklyn Blend, Chantilly Cream, Spiced Chocolate Brioche Croutons, Bay Leaf Chocolate Sauce

F-Factor Recipe 
We are constantly coming up with new healthy and delicious recipes in our test kitchen to share with you. Request your favorite dish for a recipe makeover and it just may be our next feature!
F-Factor Cobb Salad

Just because something is called a “salad” doesn’t make it good for you. For example, a Cobb Salad at one popular family-style chain packs in over 1000 calories and 85 grams of fat! My recipe for the classic Cobb swaps out full-fat ingredients for a salad both your taste-buds and waistline can enjoy.

Steps 2, 3

3 tablespoons white-wine vinegar
2 tablespoons finely minced shallot
1 tablespoon Dijon mustard
¼ teaspoon salt
1 teaspoon pepper
¼ cup nonfat Greek yogurt
1 tablespoon water
4 slices turkey bacon
8 cups (about 2 heads) romaine lettuce, thinly sliced
2 cups (about 1 pound) poached or grilled chicken breast, diced
2 cups cherry tomatoes, halved
2 hard-boiled eggs, peeled and quartered, yolks removed
1 large cucumber, seeded and sliced
1 firm, ripe avocado, pitted, peeled and thinly sliced
2 ounces low-fat bleu cheese, crumbled

  1. Whisk together the vinegar, shallots, mustard, and pepper. Blend with the yogurt and add a tablespoon of water, and whisk until smooth. Set aside.
  2. Cook the turkey bacon according to package directions, stirring frequently until crisp. Remove from heat and let cool, then chop into 3/4 –inch pieces. Set aside.
  3. Arrange lettuce on a large platter. Scatter bacon on top of lettuce, followed by chicken, tomatoes, eggs, cucumber, avocado, and lo-fat bleu cheese. Drizzle with dressing or serve on the side.
Tips: To poach the chicken, place the boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.

Serves 8

The Miracle Carb Diet Nutritional Content for Journaling:
Per Serving: 0 g carbohydrate, 7 g fiber

Actual Nutritional Content:
Per Serving: 263 calories, 14 g carbohydrate, 7 g fiber, 17 g protein, 14 g total fat, 3 g sat. fat, 288 mg sodium

For more great recipes check out Tanya's latest book, The Miracle Carb Diet: Make Calories & Fat Disappear - with Fiber! 

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Tanya Zuckerbrot, MS, RD, CEO
F-Factor Nutrition
115 East 57th Street - Suite 1007
New York, NY 10022

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