Welcome back to school! Whether you’re just settling in to your dorm or high-five-ing your way through the halls of your sorority house, a new school year is a ripe time for new resolutions.

Looking to shed some pounds, or perhaps ward off the Freshman 15? Don’t worry – you can still indulge in college favorites if you swap some grease and extra calories for the healthy alternatives found here.

This Week’s Recipe: Low-Cal Spaghetti

The star:  Spaghetti Squash

Pasta isn’t necessarily unhealthy if you make it with whole-wheat ingredients and minimally processed sauce. The key to a balanced diet is to eat everything in moderation, but if your weakness is a big bowl of home-cooked penne, you can whip up this college-friendly (can you say, microwaveable?) alternative to swap out excess carbs for vegetables. Spaghetti squash is in season from early fall through winter, and just four ounces yields 37 calories. When picking one out, go for the unblemished squashes (which are high in fiber and vitamin C!) that have a density and substantial weight for their size.

The Ingredients:

One spaghetti squash, halved with seeds removed
Two cups marinara sauce
Parmesan cheese, to taste
Two tablespoons fat-free ricotta cheese
1/4 cup water

Instructions:

1. Place the halves of squash in a large bowl with water and cover with plastic wrap. Microwave on high for ten minutes, then let stand for five.

2. Unwrap the squash and comb through the insides with a fork–you’ll get spaghetti-like strands. Place in two bowls.

3. Microwave the marinara sauce in a small bowl, covered with plastic wrap, on high for 2 mins and 30 seconds. Pour over the squash.

4. Garnish with ricotta and Parmesan cheese. Serves two…. or one person now and late night later.

This week’s ingredient: Kale!

If you’re sick of spinach and balk at Brussels sprouts, kale may just be the leafy-green vegetable for you! It’s a sweeter vegetable that is jam-packed with nutrients for very few calories. Among it’s all-star roster of vitamins are A, K, and C (just 2oz will give you more than your recommended daily value) as well as manganese, calcium, fiber, and iron. And at 70 calories per serving, you can’t miss.

Easy Meals

1. Liven up your omelet by adding chopped kale (available in the frozen foods aisle for convenience) and some goat cheese to two eggs, and serve with salsa.
2. Coat some kale leaves with extra virgin olive oil, set on a baking tray and bake at 375 for 10 minutes for crispy, crunchy kale chips.
3. Wrap some deli meat (turkey is my fave!) around your kale chips for extra protein.

The Recipe: Sweet and Savory Kale

This baby has it all: fruits, vegetables, nuts, and even a dash of sweet maple syrup! If you’re not sure what your taste buds are craving, whip up this healthy side dish to satisfy every sensory desire.

Ingredients:
2 tablespoons olive oil
1 small onion, diced
1 tablespoon minced garlic
1 tablespoon Dijon mustard
4 teaspoons all-natural maple syrup
1 tablespoon cider vinegar
1 1/2 cups water with chicken bouillon
4 cups stemmed, torn and rinsed kale
1/4 cup dried cranberries
1/4 cup sliced almonds

Instructions:

1. Heat olive oil in a large pot over medium heat. Stir in the onion and garlic; cook and stir until the onion softens and turns translucent, about 5 minutes.
2. Mix mustard, sugar, vinegar, and bouillon water in a small bowl, then add to pot and bring to a boil over high heat.
3. Stir in the kale, cover, and cook 5 minutes until wilted.
4. Stir in the dried cranberries, and continue boiling, uncovered, until the liquid has reduced by about half, and the cranberries have softened, about 15 minutes.
5. Season to taste with salt and pepper. Sprinkle with sliced almonds before serving.

Nutritional info: Calories: 125 | Total Fat: 7g | Cholesterol: 1mg

Everyone (namely Britney Spears) loves a good Starbucks Frapp now and then, but what we don’t love is the added poundage that tasty treat leaves on our thighs. Those guys over at the Bux have been catching a lot of flack for their many drinks that have more sugar and calories than a liter of Coke, not to mention those fatty pastries, so they’ve decided to make some “healthy” changes.

This month Starbucks launched a new line of treats that they claim is healthier. They’ve eliminated all artificial flavors, dyes, high-fructose corn syrup and artificial preservatives from the ingredients list wherever possible. Now the bakers use more wholesome ingredients like whole grains, Oregon blueberries and Michigan cherries to revamp the nutritional value for their muffins and baked goods. Some new food items include a blueberry oat bar filled with two types of organic blueberries, a new banana walnut bread made with real bananas (as opposed to that nasty artificial flavor), and a lower-calorie Marshmallow Dream bar. Mmmm.

They’ve even added a few new salads, one of which, the Farmer’s Market Salad, is made with blue cheese, almonds, cranberries, and apples. There are also two additions to the breakfast menu, including an egg-white sandwich as well as a healthy and well-balanced strawberry-banana Vivanno smoothie.

Sounds delightfully healthy, right?

Well, don’t be totally deceived. While the new ingredients are more natural than their predecessors, upon some investigation into the real nutrition facts, I found that the banana walnut bread only contains 30% of those “real” bananas. The “lower calorie” Marshmallow Dream Bar still has 210 calories, and isn’t all that big in size. And the new Gluten-free Valencia Orange Cake has 290 calories, not to mention the Chocolate Chunk Cookie clocking in at a hefty 380!

Does that sound much healthier to you?

I see that Starbucks is attempting to make a change here, but I still agree with the statement made by the Center for Consumer Freedom declaring that “An apple fritter is an apple fritter, not health food, and no matter what Starbucks’ marketing whiz kids say, it will still have 420 calories and 20 grams of fat.”

Do not be swayed by smart marketing, ladies. This new Starbucks menu may look better on the surface, but underneath all those punchy advertisements is a whole lot of hidden fat and calories.

I think I’ll just stick with my Skinny Latte and call it a day. A truly low-calorie day.

Have you tried any of these new foods? Taste any different, for better or for worse? Tell us all about it!

There ARE ways to partake in all the festivities while being health conscious, and it only takes a little thought.

High Calorie Drinks vs. Low Calorie Drinks
There are some cocktails that you just have to stay away from if you’re dieting or trying to maintain your weight. Anything with the word “daiquiri” in it is guaranteed to be packed with calories, and this goes for pina coladas (387 calories for just 6 ounces) and thick fruity margaritas (almost 400 calories for 8 ounces), as well. Those slushy coffee-liquor drinks that resemble Starbucks frappucinos (hello, Britney Spears’s fat phase) should be totally off limits, as only 3 ounces of coffee liquor clocks in at 348 calories.

Instead, stick to champagne (the lowest calorie choice, and even more fun when you add some OJ for a morning mimosa), low-calorie beer (I’m loving the 98-calorie Michelob Ultra right now), or a small glass of sparkling wine. Bloody Mary’s are fun too, if you’re starting the beach drinking early (or taking an airplane to your fabulous vacation destination). And remember: the higher the alcohol content, the higher the calorie-count.

The Sugar Problem
Substituting artificial sweeteners, lemon juice, or diet soda for regular sugar can cut your cocktail calories in half. Heat up your barbecues with mojitos made with diet fresca (a grapefruit flavored soda with zero calories) instead of club soda, and substitute Splenda for white sugar. If you refuse to give up on your frozen margaritas, try mixing tequila with low-calorie crystal light lemonade (it comes in flavors like peach, lemon and raspberry) and then adding Sprite zero so you don’t miss out on the bubbly. With this pared-down margarita, you can feel better about enjoying those nachos. Maybe.

Water is Your Friend
We can all agree that it’s almost impossible to attend a cocktail party and pass on the wine. Luckily, wine spritzers have become really popular and couldn’t be easier to make. Mix four ounces of a white wine (dry wines usually have lower calorie counts) with four ounces of a sparkling water (or club soda if Pellegrino’s not your thing). The benefit off adding a little H20 to your drink is twofold — in addition to helping you stay slim, it will keep you hydrated so that your beach day isn’t ruined by a whopping hangover.

I often turn to Fitness Magazine for great recipes, and this month they have a great Sangria Suggestion:

1 bottle dry red wine
1 cup light orange juice
¼ cup brandy or cognac
¼ cup orange liqueur
2 tablespoons sugar
2 medium oranges, sliced
2 cups club soda, chilled
Crushed ice and/or orange peel curls (optional)

Mix wine, OJ, brandy, orange liqueur, sugar, and orange slices in a large pitcher. Chill for at least two hours, and add club soda before serving. Serve over crushed ice and a few orange peel curls. Only 100 calories per serving, makes 12 servings in all.

I love vitaminwater.  It’s yummy, and the fact that it’s loaded with vitamins makes me feel like I’m doing something good for my body whenever I drink it.  However, what I don’t love so much is that the sugar in it that makes it taste so good also makes it a little high in calories.  This is why I usually try to drink it only when I’m working out, but, to be perfectly honest, that isn’t too often.

That’s why I was super excited when I heard about vitaminwater’s newest creation, vitaminwater10, which has only 10 calories per serving -  that’s only 25 calories per 20-ounce bottle! Being able to enjoy my beloved vitaminwater without having to worry too much about the calories? Sounds perfect.

But could it be too good to be true? Would 10 calories also mean that nasty “diet” after-taste that comes from scary artificial sweeteners? I checked out the VitaminWater10 event in NYC to find out:

The new “water” comes in 4 of the original vitaminwater flavors: energy (tropical citrus), multi-v (lemonade), essential (orange), and xxx (triple antioxidants: acai-blueberry-pomegranate).  I tried all of them, and I’m happy to announce that my worries were unnecessary: the stuff tastes GREAT, just like regular vitaminwater!  This comes from the fact that vitaminwater10 is sweetened by a variety of fruit and vegetable derived sweeteners, which are balanced perfectly in order to make it both low-calorie AND taste delicious.

Seriously, this stuff is good. Most people just sampled each flavor, but I literally drank 4 full bottles. Good thing there were bathrooms nearby…

I can’t wait for them to come out with more flavors, but for now I’m officially a loyal convert to vitaminwater10. Maybe even loyal enough to get to the gym a little more to have an excuse to drink it. Maybe…

Bonus: if you live in NYC, you can head down to the “vitaminwater10 dest10ation store” located at 626 Broadway (between Houston & Bleeker) from April 3rd to the 12th to try the stuff for yourself (for free)!  If you don’t live in New York, a lot of stores are already carrying vitaminwater10, so be sure you grab some to try.  I’m sure you’ll fall in love with it too, like I did!

But listen up: the calories in some of your favorite cocktails are plentiful!

Each Cosmo you down has over 250 calories, while a Long Island Iced Tea contains around 700 calories!  And you know you never drink just one. But don’t worry, ladies; you don’t have to cut out your alcohol-related fun. There’s plenty of low-calorie options for you out there and being the generout bar-and-tight-jean-loving girls that we are, we’re going to share them with you.

1.  Mojito – They’re cool and refreshing on hot summer days, and a much better choice than frozen margaritas  (which can be around 400 calories).  They also happen to be mostly booze, so you aren’t wasting calories on mixers (and, bonus, a little goes a long way).

2.  Slender Wine – This new wine is going to be in this year’s Academy Awards goodie bags, and has no calories and no added sugar.  It comes in red, white, and blush varieties, and for only about $10 a pop, you can afford to try all three!

3.  Budweiser Select or MGD 64 -  If you’re a beer girl, then try one of these low-cal and low-carb beers that both claim to have the same taste as their full-calorie counterparts. We haven’t tried em yet, but they’ve got to be better than heavy and calorie-laden Beast, right?

4.   Sour Apple Martini – Cosmopolitans and chocolate martinis, while delicious, are high in calories, but not all martinis are that bad.  A sour apple or even a regular martini has less than 200 calories.

5.  Diet soda cocktails – Switching to a diet mixer in any of your favorite cocktails (Rum and Diet Coke, or Gin and Diet Tonic) will save you TONS of calories, and won’t affect the taste too much.

Need a little motivation? Well, if you improve the way you eat, you can cut calories, shed pounds, and create a whole new relationship with food for 2009 and beyond. Here is a great place to start:

- Make Little Changes: Instead of having your normal omelette every morning, switch to egg whites; they are the most nutritious and healthy parts of eggs. Individuals do not realize that an entire whole egg contains 210 milligrams of Cholesterol, 7 grams of fat, and 90 calories. Egg whites have only 17 calories and ZERO milligrams of Cholesterol. See the difference? Other healthy swaps include wheat bread instead of white, lower calorie dressings instead of the full fat ones, and less or no cheese on sandwiches and salads.

- Drink the Right Liquids: Switching to water or seltzer versus regular Coke can elimiate calories and sugar intake, which ultimately turns to fat – something we’re all trying to avoid!

- Snacking: If you’re going to snack, make conscious choices and do it in a healthy way. Opt for handfuls of almonds or sliced vegetables versus chips and French fries, which are full of fats and lacking in the nutrition department. Fruits, vegetables and proteins (peanut butter, beans) will fill you up longer and keep you healthier.

- Limit Sweets: We all love chocolate cake, but all chocolate cake loves to do is add cellulite and extra pounds to your thighs. If you want something sweet, have a cup of frozen yogurt or Italian ice; it’s lower in calories and will satisfy that sweet tooth.

- Eat Your Vegetables! I may sound like your mother, but it’s true. Vegetables are the backbone of a healthy diet.

- Get it Frozen: Fresh produce is pricey, but that is no excuse to avoid it. Frozen fruits are great to pop into a bowl of cereal and frozen vegetables are fantastic to steam for a healthy side dish (or snack!) for every meal.

- Eat Your (Good) Carbs: Carbohydrates fuel our body, but the fine line between the good and bad carbs is a bit fuzzy. Don’t avoid carbs, just choose the right carbs to give you all the health benefits instead of the added weight around your midsection.

If you stick with these healthy eating habits, you’ll look better, feel better and live better. Happy 2009!

Fortunately, thanks to some recipes from Hungry Girl (nutritionist Lisa Lillen), I’ve compiled a few seriously good low-cal cocktails and other yummy drinks that won’t make you feel deprived, but won’t wreak havoc on your diet.

“Magical Low-Calorie Margarita”

Ingredients:

6 ounces diet lemon-lime soda

1 1/2 ounces of tequila

1 packet (two 5-cal) servings of sugar-free powdered lemonade drink mix (use half if you want your drink less sweet!)

2 tablespoons lime juice

5-8 ice cubes or 1 cup of crushed ice

Optional: lime wedge (for a cute garnish!)

Directions:

Stir all ingredients together, except for the ice. For a frozen drink, place mixture in a blender with the ice and blend until smooth. Or, you can just pour the mixture over ice and sip away!

Makes 1 serving

Per Serving: 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, 0g protein

(Typical Margarita = 740 calories… ouch)

“Pina Colada Freeze”

Ingredients:

1 1/2 ounces coconut rum

1 1/2 ounces sugar-free coconut syrup

1/4 cup fat-free vanilla ice cream

1 tablespoon canned crushed pineapple in juice

1 no-calorie sweetener pack

5 to 8 ice cubes or 1 cup crushed ice

Directions:

Place all ingredients in a blender. Blend on high speed for about 30 seconds (until the mixture is completely blended). Pour out and enjoy!

Makes 1 serving

Per serving: 156 calories, less than 0.5g fat, 41mg sodium, 18g carbs, 0.5 g fiber, 12g sugars, 2g protein

(Typical Pina Colada = 650 calories)

“Kickin’ Cranberry Cosmo”

Ingredients:

5 ounces Diet Ocean Spray Cranberry Spray juice drink

1 1/2 ounces vodka

1 teaspoon lime juice

5-8 ice cubes

Optional: splash of diet lemon-lime soda, lime wedge (for garnish)

Directions:

Combine vodka, cranberry juice drink, and lime juice. Stir thoroughly. Combine mixture with ice, put it in a shaker (or a glass with a lid), cover tightly, and shake well. Strain drink into a large martini glass. If you’d like, top with a splash of soda and garnish with lime wedge.

Makes 1 serving

Per serving: 100 calories, 0g fat, 32 mg sodium, 2g carbs, 0g fiber, 1g sugars, 0g protein

(Typical Cosmo = 150 calories)

And here are a couple fun non-alcoholic ones (you can also subtract the alcohol from any of the above recipes, too)

“Freakishly Good Frozen Hot Chocolate”

Ingredients:

One 25-calorie packet of diet hot cocoa mix

3 ounces of hot water

1/4 cup light vanilla soymilk

1/2 ounce sugar-free calorie-free syrup (white chocolate or vanilla… you can get the vanilla at a local Starbucks, btw)

1 teaspoon sugar-free chocolate syrup

2 no-calorie sweetener packets

2 tablespoons Fat Free Reddi-Whip

5-8 ice cubes or 1 cup crushed ice

Directions:

Place hot cocoa mix, chocolate syrup, and sweetener in a glass, and stir in 3 ounces of hot water. Next, add soymilk and sugar-free syrup and stir again. Place mix in the fridge or freezer for a few minutes or until cool. Pour mix into a blender and add ice. Blend on highest speed for about 45 seconds or until well-blended. Pour into a tall mug. Finish off with whipped topping.

Makes 1 serving

Per serving: 58 calories, 0.5g fat, 184mg sodium, 10g carbs, 1g fiber, 5g sugars, 3g protein

(This recipe was inspired by the AMAZING frozen hot chocolate at NYC’s Serendipity3, which has 850 calories!)

“Mint Mocha Freeze”

1 ounce sugar-free calorie-free peppermint syrup

1 tablespoon sugar-free chocolate syrup

2 teaspoons Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 ounce of warm water

1 teaspoon instant coffee

5-8 ice cubes or 1 cup crushed ice

2 tablespoons Fat Free Reddi-wip

6 ounces water

Directions:

Place all of the ingredients in a blender, except for the Reddi-wip. Add 6 ounces of water. Blend on high speed for 30-45 seconds, or until completely blended. Pour into a tall glass and top with Reddi-wip.

Makes 1 serving

Per serving: 55 calories, less than 0.5g fat, 37mg sodium, 13g carbs, 0g fiber, 4g sugars, 0g protein

(Starbucks Mocha Mint Frap = 470 calories)

“Creamy Orange Dreamfloat”

Ingredients:

1/2 cup Cool Whip Free, frozen (good swap for ice cream!)

1 can diet orange soda (or you can substitute with diet root beer, too)

1 flexy straw

Directions:

Pour soda into glass. Top off with 1/2 scoop of the Cool Whip. Insert straw and enjoy!

Makes 1 serving

Per serving: 60 calories, 1g fat, 150 mg sodium, 12g carbs, 0g fiber, 4g sugars, 0g protein

I know some of the sugar-free ingredients may be out of the way to get, but they are well worth it because many are toppers and mix-ins! For example, sugar free chocolate syrup tastes delicious on your favorite fruit, lowfat ice-cream, or frozen yogurt. We all deserve a treat once in awhile, but definitely not one that we would regret!

[Picture from Hungry Girl and recipes from book Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World]

Well, she didn’t. I never got to taste this mythical culinary delight. However, I often wondered if my grandma, who was a bright and feisty little thing, if she was tricking them into remembering it more fondly than they would have if she’d kept making it.

I’ve never been able to track down my grandma’s recipe, but I was able to find something comparable–and I gotta tell you, for cake, it’s amazingly low-fat. It’s also amazingly delicious.

So, have at ye, apple cake lovers! Make my grandma proud! (Eat, eat, you’re all skin and bones!)

Not Quite My Grandma’s Apple Cake

(serves 10)

Stuff That Goes In It

2 1/2 cups of chopped, cored apples

2/3 cups of packed brown sugar

1 cup of flour

1 cup of whole wheat flour

1/4 cup of margarine

1 1/2 cups of buttermilk

1 tablespoon of cinnamon

1 teaspoon of baking soda

1 teaspoon of baking powder

1/2 teaspoon of salt

This Is How We Do It, Baby

(1) Mix the sugar, margarine, and buttermilk with an electric mixer in a big ol’ bowl.

(2) Add the baking soda, baking powder, cinnamon, apples, salt, and both kinds of flours to the mix. Stir that shiz like mad till blended.

(3) Spray non-stick stuff into a square 8-inch baking pan.

(4) Spread the mixture into the pan and even it out.

(5) Put the pan in the oven and bake it at 350 degrees for 40-45 minutes (or until you stick in a toothpick at the center and it’s clean when you pull it out).

(6) Enjoy!! (And no regrets–yay low-fat!)

[Image courtesy of www.delsole.co.uk]

But the second time, after eating an entire medium cup filled with the “original” flavor (don’t call it vanilla, they get oddly pissed) and a few scoops of fruit, I thought, it kinda tastes like cold yogurt. Cold yogurt…but better!

Since then, I’ve been a regular customer at this low fat, low calorie chain. So regular, in fact, that I actually felt sad when the New York Times recently confirmed my suspicious that things which seem too good to be true — are.

Seems that even though Pinkberry totes itself as all natural, it really, really isn’t.

“The list [of ingrediants] includes at least five additives defined by the United Nations Food and Agriculture Organization as emulsifiers (propylene glycol esters, lactoglycerides, sodium acid pyrophosphate, mono- and diglycerides); four acidifiers (magnesium oxide, calcium fumarate, citric acid, sodium citrate); tocopherol, a natural preservative; and two ingredients — starch and maltodextrin — that were characterized as fillers by Dr. Gary A. Reineccius, a professor in the department of food science and nutrition at the University of Minnesota and an expert in food additives.”

Damn you, Pinkberry! Damn you for letting me think I was eating a natural, low calorie snack when what I was really doing was stuffing myself with low calorie chemicals that will most likely cause my liver to shrivel and heart to explode in like 8 years.

Why didn’t you just stay in LA?!