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NBCU, Reveille, 25/7 Productions, and 3Ball Productions would like tothank the many people who gave their time and energy to this project:Stephen Andrade, Carole Angelo, Dana Arnett, Sebastian Attie, Nancy N.Bailey,TheBiggest Loser contestants,DaveBjerke,MariaBohe, Jill Bowles,Jen Busch, Jill Carmen, Scot Chastain, Ben Cohen, Jason Cooper, MarieCrousillat, Dan Curran, Dr. Michael Dansinger, Camilla Dhanak, DevinFranchino, Kat Elmore, John Farrell, Cheryl Forberg, Jeff Friedman, JeffGaspin, Christina Gaugler, Marc Graboff, Jenny Groom, Bob Harper, ChrisHarris,RobynHennessey, ShelliHill,Dr.RobertHuizenga, Jill Jarosz,HelenJorda, Adam Kaloustian, Edwin Karapetian, Alex Katz, Allison Kaz, LorettaKraft, Laura Kuhn, Beth Lamb, Todd Lubin, Roni Lubliner, Alan Lundgren,Carole MacDonal, Rebecca Marks, Jillian Michaels, Gregg Michaelson, JohnMiller,SarahNapier,YelenaNesbit,JulieNugent,TraePatton,ElliePrezant,EdPrince, Scott Radloff, LeeRiersonRierson,KarenRinaldi,MelissaRoberson,Beth Roberts, Maria Rodale, Jessica Roth, Drew Rowley, Leslie Schwartz,RobinShallow,CarrieSimons,LeeStraus,KeliaTardiff,PaulTelegdy,DeborahThomas, Julie True, Josie Ventura, EmilyWeber, LizaWhitcraft, Julie Will,AudreyWood,YongYam,JeffZucker

ContentsINTRODUCTIONBYCHEFDEVINALEXANDER

NOTESTOTHECHEF,FROMTHECHEF

HowSweetItIsTheBiggestLoserPlanAPassionforFruitSweetSnacksEasyTreatsFrozenFavoritesBakeSaleStaplesHealthyHolidaysSweetSipsSinlessSauces,Dips,andToppings

ACKNOWLEDGMENTS

INDEX

“IIntroduction

’velostmorethan55pounds,and16yearslater,Istilleatchocolateeveryday.”That’s the first thing I say at pretty much every cooking demonstration,

lecture,andkeynotespeechIgivearoundthecountry.Andit’strue.Youtoocaneatchocolate(oranotherdessert)daily,ifyouwantto. . .aslongasyoudoittherightway.

I’vebeenworkingwithTheBiggestLoserformorethanfouryearsnowinavariety of capacities, but one of my favorite roles has been meeting thecontestants and showing them how they can indulge in healthyways—givingthem the freedom to eat the foods they loveand satisfy their cravingswithoutsacrificingtheirweightlossgoals.

Forme, thekeytomaintainingasubstantialweight losshasbeenregularlyallowingmyselfhealthyindulgencessothatIneverfeeldeprived.Manytimes,peoplewhoaretryingtoloseormaintainaweightlossthinktheycan’tevereatsweetsagain.Andwhileit’struethattheunhealthiestfoodsshouldprobablystayoff-limitsthevastmajorityofthetime,youcansatisfyyoursweetcravingsinamultitudeofwayswithoutbreakingyourcaloriebudget.

I should know. For years I’ve been creating recipes for friends, family,clients,andcookbooks(nottomentionforme!)thatarebigonflavorandlowincalories.When you start flipping through the pages of this book and see thephotographs of Strawberry Daiquiri Cream Pie (page 55), Blueberry CreamCheese “Strudel” (page 143), and Chocolate Hazelnut Ricotta Calzones (page148),you’relikelytothink,There’snowayIcaneat thatandbehealthy!Butonceyoutakealookatthenutritionaldata,you’llrealizethatyoucanhaveyourcakeandloseweight,too.

Mostdessertcookbooksareorganizedbyingredient(suchas“chocolate”)ortype of item (such as “cakes”), but we wanted to create a format that makessenseforthewayyouandyourfamilylive.That’swhyyou’llfindchaptersonsnacks,drinks,frozentreats,holidaybaking,andevenawholechapterdevotedtoon-the-go treats thatareeasy towhipup forbakesales,PTAmeetings,andkids’classroomparties.TheonlyexceptiontothisruleisChapter3,“APassionfor Fruit.”We wanted to start off the cookbook with an array of fruit-basedtreatsbecausefruitissuchanimportantpartofTheBiggestLoserplan,andwe

recommend it as the first choice any time a sweet craving strikes. But withdelicious recipes like Naked Apple Tart (page 44), Meringue-Topped PinkGrapefruit (page 51), and Peach Blackberry Betty (page 59) fruit practicallyfeelslikeanindulgence!

Thesedaysthereareanabundanceof“healthy”treatsandsnacksavailableatgrocery stores, bakeries, and specialty food markets. But while they may beconvenient, many of these lower-fat, lower-calorie foods rely on artificialingredients tomake them taste good.All of the recipes in this book aremadewith only natural ingredients, allowing you to create all-natural goodies thatyou’llbeproudtosharewithfriendsandfamilyandhappytofeedtoyourkids.

Ibelievethatinordertoliveahealthylife,youhavetobefriendfood—it’snottheenemy!—andallowyourselftoenjoythethingsyoulove,inmoderation.Aslongasyoucookandbakeathome,youhavecontrolovereverycaloriethatgoesontoyourplate(andintoyourmouth).Youcancreatetheflavorsyouloveandstillloseweight—I’mlivingproofofthat.

It’s trulyanhonor tobeapartofTheBiggestLoser community,and Iamlookingforwardtohearingfromeachandeveryoneofyou—aboutyourweight-losssuccessestothekindsofrecipesyouwanttoseeinthenextbook!

Dessertanyone?

ChefDevinAlexander

WNotestotheChef,fromtheChef

hile the recipes in this book are definitely easy enough for even novicecookstowhipup,itneverhurtstohaveafewextratipsupyoursleeveas

wellasanunderstandingofthe“why”behindtheinstructions.Also,becausethisbook incorporates ingredients thatyoumaynotbe familiarwith—andbecauselower-fatbakedgoodsdohavesomesimpleyetimportant“rules”forsuccess—I’vecompiledafewbasicguidelines that Ihopewillassistyou increating theperfect healthy and decadent treats. I’d recommend perusing them before youstartmakinganyoftheserecipes.

TestingDonenessofBakedGoodsYou’ll notice that when it’s time to test the doneness of baked goods with atoothpick,I instruct“afewcrumbsareokay.”Youprobablyalreadyknowthatwhenmakingbakedgoodsmadewithbutterand/oroil,youwantatoothpicktocome out clean and dry. But very low-fat and fat-free baked goods will beslightly sticky and crumby in the center when fully cooked. In a few recipes(such as the Strawberry-Filled Brownie Bites, page 156), I do use a smallamountofoilinthebatter,sothetoothpickshouldcomeoutcleaner.Butinallother recipes, make sure you remove the baked goods from the oven at thatstage.Ifyoucookthemuntilthetoothpickiscompletelydry,theywillovercook.

ProcessingFloursMany of the recipes in this book call for whole grain oat flour, whole wheatpastryflour,oracombinationofthetwo.Unliketheenrichedwhiteall-purposeflourthatmostAmericansareusedtobakingwith,oatflourandwheatflourcansometimeshaveagrittytexture(dependingonthebrandyouuse),whichiswhyIofteninstructyoutoprocessthefloursinafoodprocessorbeforeusingthem.Thoughit takesalittleextratime,processingthefloursis importantbecauseitproducesafinertexture,whichwillhelpyieldabetterfinishedproduct.

Fresh-SqueezedJuiceIstronglyadviseagainstusingbottledlemonorlimejuice(whichcontaincitric

acid and often other preservatives) in any of these recipes. I know it can betemptingtotakeashortcutandusethebottledstuff,butthetinyamountoftimeyoumight save just plain isn’tworth it. I swear! Freshly squeezed lemon andlime juice imparts aunique,bright flavor that can’tbematchedby thebottledstuff. Sowhen life gives you lemons, please takemy advice andmake fresh-squeezedlemonade!

YogurtCheeseOneofmyfavoriterecipesinthebook,MiniKeyLimeCheesecakePies(page139),callsforfat-freeYogurtCheese(page218).Yogurtcheeseisplainyogurtthat has been strained (in this case, through a clean dish towel) of any excessliquid, leaving you with a thick, creamy cheese, much like cream cheese. Iactually prefer it to fat-free cream cheese because it’s all-natural and doesn’thaveanaftertaste.Makingyogurtcheesemightseemlikeabitoftroubletogothroughatfirst,buttheendresultisdefinitelyworthit.Noonewhohastastedmy cheesecake pies has ever suspected they’re made with yogurt—everyonethinksit’sfull-fatcreamcheese.Plusmakingyogurtcheeseisagreatprojecttodowithyourkids!

BakingPansDidyouknowthatthecolorofyourbakingpanscanaffectthebakingtimeanddonenessofyourbakedgoods?Recipesbakedindarkmetalpanstendtocookalotquicker thanwhen they’rebaked in lighterpans.Thinkabout it:Whenyoustandonwhitepavementinthesummer,yourfeetgethot.Butwhenyoustandon a surface of black pavement, the heat is unbearable. The darker colorconcentrates theheat fromthesun thewaydarkerpansconcentrateheat in theoven. In general, I prefer panswith a coating that is light ormedium gray tothose thataredarkgrayorblack. Indarkerpans, theedgescookmorequicklyandthuscangettoughastheinsidecooksthrough.Ifyouonlyhavedarkerpans,it’sbesttolowertheoventemperature25degreestoaccommodatethem.

Fun-ShapedDishesandMinisYoumay have heardme say this before, but I just can’t emphasize it enough(especially when it comes to eating healthy): We eat with our eyes first. Ifsomething looks yummy and appetizing, even if it’s just a simple fruit saladservedinamartiniglass,it’smoreofa“treat”becauseitlooksspecial.Sowhen

I’mmakingdesserts,I liketokeepthingsinterestingbyusingfun-shapedpansordishes.Ilovemakingcupcakesincutesiliconecupcakemolds(Tovolohasalot of cool holiday-themed shapes andFred&Friends also offers an adorableselection of fun molds) or making custards in pretty, fluted individual glassdishes. Making things “mini” also ensures better portion control—you’reprobablylesslikelytoeattwo“mini”piesthanyouaretonibbleatanentirepieor go back for just “onemore little sliver.” I urge you to get creative in yourkitchenwithminimuffintins,tartandcakepans,siliconebakingmolds,festivebakeware,andpopsiclemoldstocreatehealthydessert-makingfunforyouandyourfamily.

LiningwithParchmentPaperBy lining your dish with parchment paper, you ensure that ingredients won’tstick to thedish—pluscleanupwillbeeasier.When lining tomakesomethingdelicate like a cake, youwant to actually trace the pan on the parchment andmakesureitfitssnuglywithnowrinkles.Whenbakingsomethinglessprecise,likeChocolate-GlazedSoftPretzelBites(page82),youjustwanttocutapieceofparchmentpaperslightlynarrowerthanthedishandsetitinside(ifitgoesupthesidesabitontwoends,that’sokay).Youdon’t,however,wanttocutsuchalargepieceofparchmentthatitgoesabovetheedgesofthedishorelseitcouldpotentially burn in the oven. And please don’t use waxed paper in place ofparchmentpaper—Iknow it’s less expensive, and though it isgreat for someuses,itdoesn’talwaysworkasasubstituteforparchmentpaper.

FoilorSiliconeCupcakeLinersManyof the recipes in thisbookcall for foilor siliconecupcake liners to linemuffinpans.That’sbecauselow-fatmuffinsandcupcakeshavesolittlefatthatmuchofthemuffinwillsticktopaperliners.Becarefulwhenseparatingastackoffoilcups,astherearetypicallypaperlinersinbetweeneachcupthatshouldbediscarded.Ifyoucan’tfindfoilorsiliconecups,agoodnonstickpanlightlycoatedwithcookingspraywillallowyoutoskipthelinersaltogether.

OvenTemperatureDidyouknowthatmosthomeovensarepurposelycalibratedtobe25degreeslower than the actual temperature dial? I’ve learned this from multiple ovenrepair people and appliance company representatives.Theydo it because over

time, ovens tend to become hotter. This may not matter much when you’recookingyourdinner.Butbakedgoodsaremuchmoresensitivetofluctuationsintemperature.Soifyoufeellikeyourovenrunscoldorhot,I’dsuggestusinganoven thermometer on one of your oven racks to see if it matches yourtemperaturedial.

Also,thoughmanypeoplemakeitahabitofliningthebottomoftheirovenwith aluminum foil, this actually interferes with your oven temperature. Thereflectionof thefoilcreatesaconcentrationofheatonthebottomof theoven,preventingtheheatfromsurroundingyourfoodevenly.Ifyou’rereallyworriedaboutspillage,it’sbesttouseasiliconeovenlineronthebottomofyouroven.

IceCreamMakerThere aremany commercial ice creammakers available these days at varyingprices. Ifyou’reahuge icecreamloverandwantyourhealthy icecreamsandyogurts quickly, I’d definitely invest in a compressor model. If you’re anoccasional icecreameateror ifyouhavechildrenwhowillenjoycrankingtheicecreamthemselves,youcangetaniceandrocksaltmachine.Lastly,therearealso the popular freezer bowl models, which are metal bowls that contain aspecial liquid freezingsolution.Thebowlneeds tobe frozenbeforeyoumaketheicecream,soplanaccordingly.

Whatever model you choose, just make sure you read the manufacturer’sinstructionscarefully,andyou’llbeonyourwaytomakingdeliciouslow-faticecreamsandsorbetslikenoneavailableonthemarkettoday!

EggWhitesvs.EggSubstitutevs.LiquidEggWhitesYou’ll note that some recipes call for egg whites, while others call for eggsubstitute. If you’re familiar with egg substitute and liquid eggwhites, you’llnoticethattheyarenotasthickaseggwhitesthatyouextractfromawholeegg.Thus they are not necessarily swappable in recipes. You sometimes need the“body” of the actual white to give body to your baked goods. If there is toomuch liquid,bakedgoodscanget toughorovercookon theoutsidebefore theinside is cooked through. So please follow the exact instructions for eggswheneverpossible.

SweetShoppingWhen Iwasasked tocreateanall-naturaldessertbook thatdidn’t containanyprocessed sugars or flours or other processed ingredients, I knew that the taskwouldrequiremorethanalittleingenuity.Ialsoknewthatmakingdessertsthattastegreatwouldrequiresomeuniqueingredientsthatmaybeabitchallengingtofindbutthataremostcertainlyworththeefforttohuntdown.

Tomake things a little easier for you, I’ve created this shopping guide. Ihopeithelpsyoudiscoverhowtofindneworlesser-knowningredientsthatwillmakeyouhealthierandhappier.

100%FruitSpreadsandPreservesWho knew these could be used for so much more than just PB&J or yourmorningtoast?Besuretodouble-checklabelsandbuyspreadsorpreservesthatsay“100%fruit.”Youdon’twanttobuyfruitspreadsthatarefilledwithaddedsugars or sweeteners (like high-fructose corn syrup). Also, carefully pour outany excess liquid floating around at the top of the jar, which would addunwantedmoisturetoyourbakedgoods.

AgaveNectarAlso sometimes referred to as “agave syrup,” this sweetener is produced fromtheMexicanagaveplant.Toputitsimply,juiceisextractedfromthisplant,thenconcentratedintoasyrupyliquidaboutthethicknessofhoney.Thevariationincolors(fromlighttodark)dependsonthedegreethejuiceisprocessed.You’llfindagavesoldinclear,light,blue,amber,dark,andrawvarieties.Youcanalsofindflavoredagaves,suchasamaretto,Irishcream,andvanilla.

Clear and light agaves have a prettymild, neutral flavor and are great fordelicate baked goods (please note, “light” refers only to the color, not thecalories).Lightagavetendstobelessexpensivethanclear,thoughmostbrandsare pretty similar in flavor, so I usually opt for light. Blue and amber agaveshaveamorediscernablecaramelflavor,sothey’refinefordessertswhereotherstrong flavorsarepresent (suchasbananaormocha).Darkagavenectarhasamuchstrongercaramelflavor,soIdon’trecommendusingit for therecipes inthisbook.

Raw agave comes in different varieties. For a food to be truly considered

“raw,” it shouldn’tbeheatedabove118°F,but regulations for raw foodaren’tverystrict.Makesuretodosomeresearchbeforebuyingrawagave,whichcanbeexpensive.Youwanttobesureyou’regettingaqualityproduct.

Unlikehoney(which isprobably themostpopularnaturalsugaralternativeandhasastrong,distinctflavor),I’vefoundagavetohaveamoresubtleflavor,muchlikegranulatedsugar.Lookforitingrocerystores,naturalfoodstores,andonline(itcanevenbepurchasedinbulkfrommanyonlineretailers,ifyouwanttosavemoney).Pleasenote that throughout thisbook, I specifywhich typeofagavetousewhenitmatters.Ifnocolorisspecified,thenclear,light,amber,orblueagavewouldbefine.

AlmondMilkAlmondmilk ismade fromground almonds that are soaked andblendedwithwater and then drained.Unsweetened almondmilk has only about 40 caloriesper cup! Unlike fat-free dairy milk (which has about 90 calories per cup),almondmilkischolesterolfreeandlactosefree.Manycommercialalmondmilksare available in plain and (sweetened and unsweetened) vanilla and chocolateflavors. I’ve found that not all almondmilks are created equal—somebrandsdefinitelytastebetterthanothers,soifyoutryoneanddon’tlikeit,tryanotherbrand.Also,note thatalthoughalmondmilk is low incalories, itdoescontainsomefat(about3gramspercup).

CacaoNibsAllchocolateismadefromthecacao(cocoa)bean.Cacaobeansintheirnatural,unprocessedstatearerichinnutrientsandbeneficialtohealth.Cacaonibsareashealthyas“chocolate”getsbecausetheyhavenoaddedsugarsandarerawandunprocessed.Theycanbefoundatmostnaturalfoodstores.

CocoaPowderWhenbuyingcocoapowder,makesureyouchooseonethatcontains“cocoa”asthesingleingredient.Notallcocoapowderstastethesame,soifyoutryoneanddon’tlovetheresultsitproducesinyourbakedgoods,tryadifferentone.Costisn’t necessarily a factor—there are many inexpensive cocoas that taste verygood.

Coconut(Palm)Sugar

Coconut(Palm)SugarYou’ll find that a lot of recipes in thisbookcall for coconut sugar.Though itdoesn’t taste likewhite granulated sugar, itworks verywell tomake dessertstastelikethosemadefromsugar.Youmayalsoseeitlabeledas“palmsugar”or“coconut palm sugar”; that’s because it’s harvested from the sap of coconutpalms.It’scompletelynaturalandhasaverylowglycemicindex(itwon’tcauseyourbloodsugartospike).Admittedly,itcanbeabitexpensiveandchallengingtofind,butit isgainingpopularityandbecomingmorecommon.Irecommendlookingforitinthebulkbinsatyourlocalnaturalorhealthfoodstoreoreveninthe natural food aisle ofmajor grocery chains. It’s also available for purchaseonline.

Pleasenotethatbecausecoconut(palm)sugarissonewtothemarket,thereare discrepancies in exactly howmany calories it contains. I based all of thecaloriecountsinthisbookontheestimationof15caloriesperteaspoon.

Also note that while The Biggest Loser food plan suggests you consumesugaronly inverysmallquantities, ifyoucannot locatecoconut (palm)sugar,youcansubstituteanequalamountofunpackedbrownsugarforsimilarresults.

DarkChocolateIt’snosecretthatIlovechocolate,andIsimplycouldn’twriteanentiredessertbookwithout including somechocolate.Like redwine, small amountsofdarkchocolate have been linked to health benefits (like improving cardiovascularhealth) because they contain flavanoids, which are powerful antioxidants. Inorder to get these benefits, youmust consume chocolate that is 70 percent ormorepurecocoa,somakesuretocheckthelabelonyourchocolatechunksorchocolatebarbeforeyoubuy.

DriedFruitYouwouldthinksomethingasseeminglyhealthyasdriedfruitwouldn’trequirefurtherexplanation,butdidyouknowthatmanycommercialdriedfruitscontainadded sugars, preservatives, andoils?Read labels carefully tomake sureyourdried fruit is 100 percent fruit, with no added sugars or oils, and wheneverpossible, choose “unsulfured” fruit. Sulfur dioxide is a preservative used toextend the shelf life of dried fruit. Studies have suggested that, over time,consuming largeamountsof sulfitesandotherpreservativescanbeharmful toyourhealth.

DryRoastedNutsWe all know that nuts are good for us but that they need to be eaten inmoderationbecausetheyarehighinfatandcalories.Irecommendthatyoubuyandusedryroastednuts.“Dryroasted”meansthenutshavebeenroastedwithoutanyaddedoilsorfats.Ifyoucanaffordtohavealittleextrasaltinyourdiet,Irecommendyoulookfordryroastedandlightlysaltednuts,sincetheytasteevenbetterinsomerecipeswherethesweet-saltybalancereallymakesadifference.

EdibleGlitterI love using edible glitter to add festive color and sparkle to baked goods,without any of the calories that traditional colored sprinkles or colored sugarscontain.Mostedibleglitterisamixtureofgumarabic(thehardenedsapoftheAcacia senegal tree) andwater.Always check the ingredient list and nutritionlabel of a product to make sure it doesn’t contain sugar. A popular (andinexpensive)productIliketouseiscalledWilton’scakesparkles.Youcanfindthem atmany craft stores in the cake decorating aisle. You can also look foredible glitter in cake-decorating stores, in specialty food stores, or at onlineretailers.

Fat-FreeEvaporatedMilkIdecidedtoincludeabriefnoteonthisingredientbecauseIwanttobesurenoone mistakes evaporated milk for sweetened condensed milk, which is verydifferent. Evaporated milk is fresh milk with about 60 percent of the waterremoved,butithasnosugaraddedtoit.Botharecanned,sotheywilllikelybeinthesameaisleofyourgrocerystore;besurenottoconfusethetwo.

Fat-Free,FruitJuice-SweetenedYogurtObviouslyyogurtisgreatjustforeatingonitsown,butIoftenuseit inbakedgoods,too.Whilethereareplentyofnaturallysweetenedplainyogurtsavailableatthesupermarket,therewasonlyonebrandoffruit-juicesweetened,flavored,fat-freeyogurtIcouldfindacrossmostofthecountry:CascadeFresh.Luckily,it’ssoldin49outof50states(sorry,Delaware),andcomesinlotsofdeliciousflavors like Green Apple Pie, Cherry Vanilla, and Apricot Mango (and, ofcourse,vanillaisavailableaswell).Ifyoudon’tseeCascadeFreshatyourlocalgrocery store, ask your dairy department if they can get it for you, since it’s

likelydistributedinyourstatealready.Orcheckyourlocalnaturalfoodstore.Ifyoureallycan’tfindit,youcansubstituteanybrandoffat-freeyogurtfor

equally delicious results. Just bear in mind that The Biggest Loser food planrecommendsusingproductsmadewithunprocessedsugars.

FinelyShreddedReduced-FatUnsweetenedCoconutThisisagreatnaturalalternativetothesweetenedflakedcoconutmostofusareusedto(whichoftencontainscornsyrup)andstilladdsthatcrave-ablecoconutflavortorecipes.Anybrandyoucanfindisfine,thoughLet’sDo...Organicisagreatonethatseemstobethemostpopularatmylocalnaturalfoodstores.

GelatinSomebrandsofgelatincontainmorecaloriesthanothers.Averypopularbrand,Knox,is25caloriesper0.25-ouncepacket,thoughI’veseenothersthatareupto30caloriesforthesameamountofgelatin.Inrecipeswheregelatinisn’tamainingredient, that smallvariablewon’tmakemuchofadifference.But ifyou’remaking something like the Sparkling Black Cherry Squares (page 87), andyou’re reallywatching your caloric intake, youmightwant to choose a brandthat’slowerincalories.

GrahamCrackersThereareafewvarietiesofall-naturalwholewheatgrahamcrackerstochoosefromoutthere.Whenselectingabrand,youdefinitelywanttowatchoutforno-no ingredients like hydrogenated oils and sugars (sometimes listed as “cornsyrup”or“canejuice”).Instead,lookforingredientslikewholewheatflour(notenrichedwholewheat flour) and natural (nonsugar) sweeteners such as honeyandmolasses.IparticularlylikeNewMorningOrganicHoneyGrahams,whichIpurchaseatalocalnaturalfoodstore.

HazelnutButterThroughout the development phase of this book, I experimented with recipesthatuseddifferentnutbutters.They impartgreat flavor in a lotofdishes, andthoughtheyarehighinfat, theyalsocontainahighconcentrationofnutrients.

All-naturalnutbuttersareprettyeasytofindthesedays.Ipreferhazelnutbuttermade from nuts that are first dryroasted (meaning, they are roasted with noaddedoil or fats). It has a stronger,moredecadent flavor thanhazelnut buttermade from rawnuts. If you can’t find that, justmake sure thehazelnut butteryouuse(oranynutbutterforthatmatter)doesn’tcontainaddedoils,sugars,ortoomuchsodium.

InstantEspressoPowderCoffeeandespressoaregreat flavorson theirown,but Iespecially loveusingespressotoenhancetherichnessofchocolatedesserts.Spikingchocolatebakedgoods and custardswith a little instant espresso powder is a greatway to adddepthof flavorwithoutaddingmanycalories.Justbesure tostoreanyunusedespressoinyourfreezer—itwilllastmuchlongerandstayfresherthatway.

Omega-3EggsTheseeggshavethreetosixtimestheamountofomega-3foundinregulareggs(this is because they come fromchickens that eat diets rich in omega-3).Youactuallyhavetoeattheyolksintheseeggstogettheomega-3benefits.Needlesstosay,theytendtobesubstantiallymoreexpensivethanmosttraditionaleggs,whichiswhyIspecificallylistthemonlyinrecipesthatusetheentireegg(whiteandyolk).

PomegranateMolassesThis may sound like an exotic ingredient, but it’s actually just unsweetenedpomegranate juice that has been reduced down to a thick, dark syrup. It’s aningredientpopularinMiddleEasterncookingforbothsweetandsavorydishes.It has a very concentrated pomegranate flavor and can be purchased atmanyspecialtyfoodsstores,naturalfoodstores,andmanyliquorretailers.

ShortGrainBrownRiceBowlsIf you think you don’t like brown rice, maybe it’s because you haven’t triedshortgrainbrownrice.IthasagreattextureandnuttyflavorthatIlove.Itdoestakealittleextratimetocookonthestove,buttherearelotsofdeliciousready-made, all-natural shortgrain brown rices out there, such as fully cookedmicrowaveable brown rice bowls and frozen brown rice. One of my favorite

brandsisGoGoRicebowlsbecausetheyhavenoadditiveswhatsoever,they’reshelf-stable,andthey’rereadyin1½minutes!

SteviaThis all-natural sugar substitutehas zerocalories and is30 times sweeter thansugar. Stevia doesn’t adversely affect blood glucose levels, so it’s great fordiabetics and anyonewatching their sugar intake. It comes in different forms,suchaspowder,tablets,andliquiddropsaswellasdifferentflavors,fromIrishCremetoEnglishToffee.Acoupleof themorepopularbrandsareTruviaandSweetLeaf.Whilesteviaisgreatformanyapplications,Iprefernottobakewithit.Iuseagaveorcoconutsugartoachievemoredecadentresults.

Stevia-SweetenedSodaDiet, zero-calorie sodahasbeenaround foryears, but it’s typicallymadewithaspartame,sucralose,orotherchemical-basedsweeteners.Nowtherearenaturalalternativesavailablemadewithstevia(seeabove).Checkout thenaturalfoodaisleofyourgrocerystoreandhealthfoodstorestofindyourfavoritetraditionalsodaflavormadewithstevia.

SugarConesThoughIdon’trecommendusingtheseoften,Iliketokeeptheminmypantrywhen I’m in the mood for something sweet and crunchy, like my Conenolis(page76).Lookforconesthataremadewithwheatflour,suchasLet’sDo...Organic’sOrganicSugarCones,whichIfindatmylocalhealthfoodstore.

WholeGrainNaturallySweetenedCerealsTruth be told, finding whole grain cereals sweetened with anything butprocessedsugar isabitofachallenge.Thoughmanyclaimtobewholegrain,one quick glance at the nutritional panel reveals a lotmore sugar thanwholegrains. Luckily, I found a couple of brands that deliver on both nutrition andtaste.Kashi7WholeGrainNuggetsaregreatcrushedandmadeintoapiecrust,andBarbara’sBakeryhasanumberofwholegrain,fruitjuice-sweetenedcereals(I especially love theCinnamonCrunch andVanillaAlmond varieties). I alsousebrownricecerealformyCrispyPeanutButterSquares(page137).

WholeGrainOatFlour

WholeGrainOatFlourAllflourshavedifferentlevelsofstarchandgluten,sotheybakedifferentlyandwilllenddifferenttexturestofinisheddishes.Iloveusingwholegrainoatflourbecauseitcancreatedessertsthathaveaflavorandtextureverysimilartothosetraditionallymadewithall-purposeflour.Oatflour issimplymadefromfinelyground oats. In fact, you can even grind old-fashioned oats in your foodprocessor and make your own oat flour. It’s also available in many majorgrocery stores (just check the natural food aisle), your local health food store,andonline.

WholeWheatPastryFlourThisisdifferentfromwhitefloursbecausenotallofthebranandgermportionsofthewheatkernelareremovedduringmilling.Thisflourisproducedfromsoftwheat,andithasafinetextureandhighstarchcontent.It’smorenutritiousthanwhiteflour,butmuchdenser.WhenIusewholewheatpastryflour,I typicallyliketocombineitwithoatflourandprocessitinthefoodprocessortocreateafinertexture.Wholewheatpastryflourisavailableinmostmajorgrocerystores,healthfoodstores,andonline.

WholeWheatPizzaDoughIloveusingwholewheatpizzadoughtomakemorethanjustpizza—it’sgreatforhomemadepretzelsandbreadsandcanbeahealthier(andeasier)alternativeto phyllo dough. It’s also a great “shortcut” ingredient, since quality wholewheat doughs can be purchased atmany local grocery stores and/or pizzerias.Justmake sure you buy dough that’s free of “enriched” (processed) flour andlowinfat—somepizzadoughsaremadewith lotsofoil,whichyoudefinitelywanttoavoid.Yourdoughshouldhavenomorethan3gramsoffatper2-ounceserving.

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1HowSweetItIs

achseasononTheBiggestLoser,wewatchthecontestantssweattheirwaytoasleekerbodyandabrand-newleaseonlife.Undertheexpertguidance

ofateamofmedicalandnutritionalexperts,nottomentionthewatchfuleyesoftrainers Bob Harper and Jillian Michaels, the contestants say goodbye to theunhealthyhabitsof theirpast—overeating,not exercising, taking theeasywayout—andcreatearoadmapfortheirfuturethatincludesnourishingtheirbodieswith wholesome foods and becoming more physically fit than they everimaginedpossible.

But the dramatic, transformative changes we see unfold on our televisionscreensareonlyapartofthestory.Inorderforthecontestantstocontinuetheir

weight-loss journeys at home, they must learn how to develop healthy,sustainablehabitstheycanadoptforthelonghaul.Andthatincludescultivatingonekeyconcept:balance.

AfterleavingTheBiggestLoserRanch,castmemberslearnhowtoenjoythethings they love—in moderation. Some contestants, like Season 5’s BernieSalazar,choosetoenjoyfavoritefoodsinsmallerportions;others,likeSeason8WinnerDannyCahill,planforlimitedsplurges;stillothers,suchasSeason7’sTara Costa, limit access to treats such as ice cream to special occasions.Maintaining a healthy lifestyle isn’t about deprivation, just making smarterchoices.

Another strategy the Biggest Losers employ when it comes to findingbalanceislearninghowtotransformtheirfavorite“sinful”foodsintoguilt-freetreats.MostofthecontestantscometotheRanchwithaserioussweettooth,anddessertsandsweetsnacksaresomeof thehardest foods for themtopartwith.But they soon learn how to satisfy their cravingswith healthier, lower-calorieversions of their favorite guilty pleasures. And when they choose a healthyindulgence over a high-calorie treat, they don’t have to contend with theinevitableguiltthatfollows.

Inthisbook,you’llfindmorethan80recipesfordesserts,snacks,sweetsips,andmorethatallowyoutoindulgeintheflavorsyoulovewithoutunderminingyourweight-loss efforts.And evenbetter, thesedelicious recipeswere createdwithabsolutelynofakestuff—youwon’tfindanyartificialfoodinthesepages—just wholesome, natural ingredients that create the flavor you crave with afractionofthecaloriesyou’dprobablyexpect.

So how do you incorporate moderation and indulgence into a healthylifestyle?WecaughtupwithsomeBiggestLoseralumnitofindouthowsweettheirlivesaretodayandhowtheykeepitthatway.

CurtisStone’sSweetTipsCelebrity Chef Curtis Stone is no stranger to The Biggest Losercampus, making frequent guest appearances on the show andteachingthecontestantshowtocookhealthyfoodsthatarebigonflavorandlowincalories.

Here are some of Curtis’s top tips for healthy eating withoutsacrifice.

Toavoidsatisfyingyoursweetcravingswithunhealthyfoods,keep your kitchen stocked with fruit. When you don’t keepsnacksthatarepackedwithfatandsugarinthehouse,thenyoueliminatethetemptationtoabandonyoureatingplan.A healthy dessert can be something as simple as fresh,seedlesswatermelonpulppureed inablenderandfrozen inice-pop molds. You get all of the nutrients and flavor ofwatermeloninafrozendessert.Smoothiesarealwaysahit, andyoucanget really creativewith them. Try blending a banana with a small dollop ofunsweetened all-natural creamy peanut butter, some fatfreemilk or yogurt, and plenty of ice. You can even add a littleproteinpowderforabalancedin-between-mealsnack.Spices add a punch of flavor to almost any dish, includingdesserts.Ifyou’rebakingwithfruitornuts,don’tbeafraidtoexperiment with cinnamon, allspice, cloves, and star anise.Theycreateevenmoreflavorwithoutaddingfatorsugar.

ASHLEYJOHNSTONSeason9Runner-Up

StartingWeight:374FinaleWeight:191Today’sWeight:mid-180sAshleymaynothavewonthecompetition,butshedidsetanewBiggestLoserrecordby losing49percent of her bodyweight by theSeason9 finale—morethananyfemalecontestantinhistory!

Ashleysaysthestrugglewithherweighttookonmomentumwhenshewasateenager,andshewentontogainmorethan100pounds.“Ifeltstuckinabodythatdidnotallowmetolivelife,tobemyself,todressinthekindofclothesIlike,”sheremembers.

Whenshelostherfathertocancer,shehitrockbottom.“Whenhewassick,Iranfromit,”sheadmits.“Icouldn’tbearoundit.AndI just letmyweightgetoutofcontrol.”

AlongtimefanofTheBiggestLoser,Ashleyknewtheshowcouldhelphermakethechangessheneededtogethealthy.“IfiguredifIcouldexposemyselfin front of America, there would be no turning back for me,” she says. Sheconvinced hermother, Sherry—whowas also strugglingwith herweight afterthelossofherhusband—totryoutfor theshowwithher.Theybothmadethecut.

Today, she says she’s more confident than ever. “I’ve never lost weightbefore,onlygained.Tobeabletogetridofoldclothesbecausethey’retoolargeis an amazing feeling. I definitely feel more confident, secure, and sexy.Myhealthissomuchbetter,andmygoalsseemachievableandreachable.”

Ashley says that she maintains balance in her life by working out with atrainer several days aweek and training for her first half-triathlon. She’s alsolearningtocook.Shestillenjoyshersociallifebutputsmoreplanningintoherevenings, sometimes eating a healthymeal at home before going out, so thatshe’snottemptedtooverindulge.Shesaysshestillenjoysaglassortwoofwineonceaweek,butnoteveryothernight.

“Isitheretodayhavingaccomplishedsomuch.Thatiswhatmydadwantedfromme.That’sallhereallywantedwasformetobehealthyandhappy.AndI’vedoneit.”

MICHAELVENTRELLASeason9Winner

StartingWeight:526FinaleWeight:262Today’sWeight:252Michael has come a longway since hispre-Biggest Loser days,whenhewashappier asleep than awake. “It was so sad,” he now admits. “I got to a pointwheremydreamsweresomuchbetterthanmyreality.Ididn’twanttowakeupinthemorningbecauseIwasmiserable.”

Tipping the scales at 526 pounds—the show’s heaviest contestant ever—Michaelknewthatattheyoungageof31,hislifewasinthebalance.Hesaysatthetimehethought,“I’mnotmarried,Idon’thavekids.I’mnotevenclosetoit.TheonlythingI’mclosetoisprobablydying.”

But less than 5months later, the formerChicagoDJ broke another recordwhenitwasrevealedthathehadlost264pounds(beatingSeason8contestantDannyCahill’srecordof239pounds)andtookhomethe$250,000grandprize!

Today,Michael is stillworking out every day to reach a healthierweight.“Figuringouttherightamountofeatingandexercisingtokeeplosingandgettomyidealweightisanongoingprocess,”hesays.

One thing is for sure: His eating habits have undergone a radicaltransformation,andhe’slearnedhowtoembracetheconceptofmoderation.“Iused to have an enormous sweet tooth.Nowmy cravings are less intense. I’llstillenjoyadesserteverynowandagain,butIliketoeatitwithsmallspoonsoIgetmorebitesoutofitandcansavorit.”

Michael says if he could go back and say something to his former

overweight, sedentary, lost self—and anyone struggling with weight loss—itwould be that there’s hope. “Wake up,” he says. “This is real. All it takes isreallyhardwork.It’ssoworthit.Openyourselfuptotheprocess.”

ERIKCHOPINSeason3Winner

StartingWeight:407poundsFinaleWeight:193Today’sWeight:245As Bob Harper put it, Erik’s transformation at his Season 3 finale was“absolutely jaw-dropping.” But almost three years later, Bob showed up atErik’shousetoconfrontamanwhohadregainedmorethan175pounds.

“WhenIreturnedfromtheRanch,”saysErik,“Ilookedgreatontheoutside,but internallyIwasstillstruggling.Iwasn’tsure thateverythingI learnedwassticking. Imaintained theweight loss for about a year and a half.Therewerethingsinmylifethatwerekeepingmeaccountable.ButthenIwentbacktomyregular job, and I startedputting theweightbackonand soonwasbackup to368pounds.”

Fearingdisapproval fromhis former trainer,ErikwasreassuredbyBob.“Iunderstandthis,”saysBob.“Iunderstandhowharditis.It’smyjob.Iseepeopleeverysingleday,andit’sastruggle.IjustwantedtocomeandseeErikandsay,‘It’sgoingtobeokay.’”

Erikadmits that theweight just creptbackonasheallowedhimself togo

overhiscaloriebudgetmoreandmore.Partofhisstruggle,henowrealizes,isthathetriedtomaintaintoostrictofalifestylewhenhefirstreturnedhomefromtheRanch.ButBobencouragedhimtofindbalance.“You’vegottofindawaythatyoucandothistodaytolivetherestofyourlife,”Bobtoldhim.“Youcan’tdotheextreme.You’vedonetheextreme.”

Erikbeganworkingoutataboxinggymandslowlybeganlosingagain.Healsowent toTheBiggestLoserResort at FitnessRidge for severalweeks andsayshe“got intoagroove”there.“Beingat theresortrearrangedmythinking.Eatinghealthydoesn’thavetoseemlikedeprivation,”headmits.

Erik knows his story is different than some of the other contestants, andthat’s okay. It’s his story.And now that he’s finally found some balance, hisstoryisheadedtowardahappyending.

HOLLIESELFSeason4

StartingWeight:255FinaleWeight:150Today’sWeight:160HollieSelfwasoneofthosecontestantswhowasalwaysmoreinterestedinwhatwent on behind the camera than in front. In fact, today she works for theproductioncompanythatproducesTheBiggestLoser!

Threeyearsafterher timeon the show, she’s learneda thingor twoaboutmaintenance.“Ithinkthatallofthecontestantsexpectthatafterthefinale,life’s

goingtobeeasy,”sheexplains.“Andit’snot.It’sbeenafewyearsoflearningand trying to figure out how to make this work, how to make permanentchanges.

“Weknowhowtogainweight,”shesays.“Weknowhowtoloseweight,butmaintaining?That’sawholedifferentanimal.That’sawholenewsetof skillsyouhavetolearn,andthat’swhatI’vebeendoingthelastthreeyears.”

Hermust-havetool?“Youhavetokeepafoodjournal,”sheadvises.“Whenthingsgoalittleawry,it’sbecauseI’mnotwritingitdown.”Plusshehasfoundthatthere’snogettingaroundworkingoutseveraldaysaweek.“Idon’texerciseeveryday,butIdoexerciseatleast5daysaweek.That’snonnegotiableformenow.”

Shemixesthingsupbytakingdifferentclassesatthegym,andshetrainsfortriathlons and the occasionalmarathon. Shewas particularly thrilled to run inlastyear’sNewYorkCityMarathon.“CrossingthatfinishlinecamerightaftermyBiggestLoserfinaleintermsofexcitement.”

Holliesays long-termweight loss“isaboutfindingbalance.Youwilleatacheeseburger again.Therewill be a day you can’tmake it to the gym.That’sokay.Youcaneatoutonce inawhileandhaveacocktaileverysooften.Butyouhavetogetbackontrackthenextday.”

Does she offer advicewhen she’s interviewing each season’s new crop ofBiggestLosercontestants?“Ileaveituptothem,”shesays.“It’stheirjourney,andI’mverycommittedtoeachpersonhavinghisorherownexperience.”

MATTHOOVERSeason2Winner

StartingWeight:339FinaleWeight:182Today’sWeight:245

SUZYPRESTONSeason2Finalist

StartingWeight:227FinaleWeight:132Today’sWeight:175Matt’swholeworldchangedafterhistimeonTheBiggestLoser.Notonlywashe theSeason 2winner, but he alsomet his futurewife on theRanch, fellowcontestant Suzy Preston. Sparks began to fly when Matt, who arrived at theRanchamessymopofhair,invitedSuzy,ahairdresser,tocutitalloff.MattandSuzybothrememberittodayasaspecialmomentthatbondedthetwoofthem.

Matt is now amotivational speaker and life coach, and Suzy continues toworkasahairdresser.Theylivewiththeirtwosons,RexandJax,inSeattle.

“When we became parents, our number-one goal was to have them notstrugglelikewehavewithourweights,”saysMatt.“Sowe’rereallyfocusedoneatinghealthyandbeingactiveas a family. It’snot like ‘Daddy’s exercising.’Wedothingstogetherasafamily.MysonRexhasdonetwo5-Ks.”

Suzy,whoadmitssheisstillbattlingbabyweight,istrainingforatriathlontokeepherfocused.ButthekindofworkoutstheyusedtoputinontheRanch?Noway.Thesedays,it’sallaboutcreatingasustainablelifestyle.“Idon’thave

timetoworkout8hoursaday,”saysMatt.“Ihavetwolittleboysandmywifeand a career. In the real world, you have to learn how to adapt and create asustainable,healthylifestyle.”

TARACOSTASeason7Finalist

StartingWeight:294FinaleWeight:139Today’sWeight:160TaraCostasaysshe’sdiscoveredawholenewsideofherselfsinceshelefttheranch.Livingasa fast-pacedcitygirl, sheadmits,“Thesmallest thingused toprovokeme.”Butnow,shesays,“I’velearnedhowtostopandbreathe.”Asshebecamehealthier andhappier in her own life, she’s developed a new senseofpatience and a desire to help other people. Today, she’s pursuing a master’sdegree in community health administration as well as a certification in lifecoaching.

“I definitely think patience is a learned thing,” she reflects. “And now,becauseIknowwhatitfeelsliketobeoverweight,Idon’twantanyoneelsetofeellikeIfelt.”

TarawonarecordeightchallengesduringSeason7andwasknownasoneof the fiercest competitors in the house. The resolve she demonstrated oncampushascontinuedinherlifeathome.TararantheNewYorkCityMarathonin 2009 and now participates in health fairs and community races across the

country.Shecontinues toeatawholesomediet fullof fresh fruit,veggies,and lean

protein.“Butit’sunrealistictothinkyou’renevergoingtoeatatreatagain,”sheadmits.Shesayssherecentlywentintoanicecreamshoptogetaconeandwasrecognized by the server. “People are alwayswatchingwhat you eat. But thedifference is I’m only having one cone, it’s not an everyday thing, and I’menjoyingit.Everythinginmoderation.”

ForTara,lifetodayissweet.“Everythingisdifferent—fromthewayIlookatmyselfinthemirrortothewayIfeelaboutmyselftothechoicesImakeonadailybasis. I finallyrealized that Ihaveachoice tomakeeveryday.Before, Iwasinarut.Ijustthought,‘Well,thisisthewayit’sgoingtobe.’NowIrealizeIhaveachoice.”

BERNIESALAZARSeason5At-HomeWinner

StartingWeight:283FinaleWeight:153Today’sWeight:170BernieSalazarsayshedoesn’thaveasweettooth,hehasamouthfullofsweetteeth. Infact,hemaybetheonlycontestant inBiggestLoserhistorytohaveacupcake named after him. “If you’re inChicago, go to Sensational Bites,” hesays. “There’s a cupcake in there I used to eat somuch that now it’s gotmyname,Bernie’sBostonCreamPiecupcake.Tell‘emtocutitinhalfforyouso

youcanhavehalfthereandthentaketheresthomeandshareit.”That’sthebigdifferenceinBernie’slife.Henolongereatsthewholething

andnolongereatsiteveryday.“Istayveryconsciousaboutmysweets.Iusedtobeasneakysnacker,butIrefusetodothatanymore.Iallowmyselfatreateverynowandagain,but Imakeaneventof it. If I’mgoing tohavesomething, it’sgoingtobereallygood.I’mjustgoingtohaveone,andI’mgoingtosavorit.Idon’twolfitdown.Ireallyenjoythetasteandfeelsatisfiedafterjustone.”

Anotherbigdifference inBernie’s life?He’snowamarriedman—andhiswife,Jennifer,isthecousinofhisformerteammate,BrittanyAberle.“Now,I’mtechnically Brittany’s cousin!” he laughs. Brittany and Jennifer had actuallyapplied for the show together, but it was Brittany who went on to be a castmemberwithBernie.ButJennifer“kickedbuttathome,”saysBernie,andlosttheweightonherownwhilehercousinwasat theRanch.Bernie saysheandJennifermetatapartyafter theshowwasdonefilming.“Icompletelylostmyheart,”heremembers.“AndIwaswillingtoloseit!”

Berniewas a teacher before going onTheBiggest Loser, and education isstillhispassion,buthisfocusisnowonhealthandwellness.HerunswellnessworkshopsforkidsandtravelstoschoolstopromoteMonstercize,hischildren’sbook about exercise. “I really believe in this and have lots of faith in themessage.IwanttomakethehealthofAmerica’skidsapriority.”

DANEVANSSeason5

StartingWeight:310

FinaleWeight:174Today’sWeight:190America watched Dan Evans grow up on The Biggest Loser. He arrived oncampuswithhismom, Jackie, and leftwith a tattoo (courtesyof a trip toLasVegaswithteammatesMarkKrugerandRogerShultz)andthebeginningsofasinging career. Today, his life is barreling along on all fronts. He staysphysicallyactiveandperformswithhisbandaroundthecountry.

“Most people go back home to their old environment,” he says. “Mychallenge was new. I’m living the life that I always dreamed of but neveractually experienced,which is living on a tour bus, playing in different citieseverynight.Ineededtofigureouthowtoliveareasonable,healthylifesothatwhenpeoplesay,‘You’reDanfromTheBiggestLoser,’theycanstillsay,‘Youlookgreat,andwe’reproudofyou.’”

Hefiguredouthowtostayhealthyontheroadbyrealizingtherearealwayshealthy options available if he maps out a plan in advance. “I had to startplanning.Icanbeontheroadandmakeahealthyturkeysandwich.Icanbuyabagoflettuceandwhipupsomesalads,andit’sjustasquickandeasy.Idon’thavetoresorttoadrive-thru.”

Balanceandmoderationareakeypartofhisstrategyforlivinghealthyformanyyearstocome.“Thisisforever,”saysDan.“Thisistherestofmylife.”

DANNYCAHILLSeason8winner

StartingWeight:430FinaleWeight:191Today’sWeight:205Don’t let the numbers fool you.DannyCahillmayweigh a fewmore poundstodaythanhedidatthefinale,butthroughongoinghardworkoutsandstrengthtraining, he has packed onmuscle,which takes up less space than fat, and iswearingasmallerpantsizethanhedidatthefinale.“IfeellikeI’m20,”saysthe40-year-old.“I’minbettershapenowthanever,andI’mmoretoned.”

He’smanaginghisweight in the realworldby followingwhathecalls the80-20rule.“EightypercentofthetimeIeathealthy,and20percentofthetimeIeatwhatIwant.LikeMexicanfood—Istilleatitoccasionally,butIdon’teatallthecheeseandchipsanymore.Idon’tpigout.Ieatmyfillandreallykillitinthegymthenextdayorthedaybefore,becauseIplanmytreats.”

Dannyfacedoneofhisbiggestchallengesafterhavingskinremovalsurgeryseveralmonthsago.“Icouldn’tworkoutforacoupleofmonthsafter.Igainedbackalittleweightbutitreallyshowedmethatexercisehastobeapartofmydaily routine. Iworkouteveryday for30 to40minutes,and Imake itahardworkout.”

HerantheBostonMarathonlastyearandistrainingfortheNewYorkCityMarathonnextyear.“IranmyfirstBiggestLosermarathonin7hours.IrantheBostonMarathonin5,andIwanttodoNewYorkin4.”

Danny says that these days, the word quit is not part of his vocabulary.“Don’teverquitgoingaftersomethingyoureallywant.Lookatme.Iwas400poundsandthoughtmylifehadpassedmeby.Ididn’tknowIcoulddothis.Myconfidencelevelisatanall-timehigh.”

TRACEYYUKICHSeason8

StartingWeight:250FinaleWeight:132Today’sWeight:136Tracey Yukich was at the center of one of the most dramatic Biggest Losermoments ever. In the first episode’s challenge, a mile run down the beach,Traceycollapsedandhadtobeflowntoahospitalviahelicopter.Aftera two-weekstay,shereturnedtotheRanchreadytofightforherplacethere.“IknewIneeded the opportunity. I was in a rut in my life, and I needed to focus onmyself,”saysthemotheroffour.

Today, she’s taking care of herself in a bigway. She teaches classes at alocal gym, including spinning—something she learned to love from BiggestLosertrainerBobHarper.

Shealsoenjoyedworkingwiththeshow’snutritionist,CherylForberg,andis taking steps to earn her nutrition degree. “Cheryl really inspiredme,” saysTracey.“Shesatdownwithme,andwewentoverallthenutritionprinciplesandcalories in the foods Iwaseating. I think it’s really empowering tobeable tohelppeoplelikethat.”

Tracey says she thinks it’s especially important for women—who are sooften caregivers for others—to take care of themselves. “Wives and motherstend to forget themselves.We are the center of our families and we manageeverything, butwe never take the time tomanage ourselves.You have to putyourselfatthetopofyourlist.”

She runsaprettyhealthy shipathome forherkids. “Mykitchen is fullof

fresh fruit, somy kids always have choices for snacks. Peoplemay complainaboutthecostoffreshfood,butIfindIspendfarlessonwholefoodthanIdidonthatpackagedstuffIusedtobuy.”Shestilllovesherchocolate,soshekeepsindividual servings of dark chocolate chips in baggies for anoccasional sweetsnack.

Today, life forTracey isbetter thanever. “Thisprocesswasabout findingmyselfagainandlivingalifethatIlove,”shesays.“Ifyou’retiredofwatchingthesamethinginyourlife,changethechannel.”

CHERYLGEORGESeason9

StartingWeight:227FinaleWeight:151Today’sWeight:168CherylGeorgearrivedattheRanchwithhersonDaris,whowentontobecomea Season 9 finalist. This Oklahoma wife and mother says that today she’shappilysettledbackintoahealthierversionofheroldlife.Gonearethedaysofgoingout to lunch almost daily and chowingdownon fried catfish, slaw, andhushpuppiesoragianttacosaladwithcheeseandsourcream.

Now,shesays,sheplanswhatshe’sgoingtoeateachday.“Ipayalotmore

attentiontoit.Ipackupsaladsfullofcucumbers,greenpeppers,andtomatoeswithchicken.Forsnacks,Ibringclementinesandalmonds.”

Cherylwasaself-describedchocoholicintheolddays.Andtoday,shestillallowsherself adaily treat.Butnow it’s justoneminiaturepieceof chocolateinstead of one king-size candy bar.And if she feels like some ice cream, shedoesn’tdepriveherself.But insteadofabigbowlful, shemeasuresout½cup.“It’sallaboutportionsizes,”shesays.

She’sprettyconsistentaboutgettinginherworkoutbeforeshegoestowork,sometimeswithavideotapeathome.“I’mlearningthatifIdon’tgetitinbeforeIgotowork,chancesarehigherthatIwon’tgettoitlaterintheday.I’monmyfeetalldayatwork,soIneedtogetthatworkoutinfirst.”

Asforthescale,Cherylsaysshelikestoweighherselfeverymorningtostayontopofthings.“Ifeellikeadifferentperson,”shesays.“I’mproudofwhatIsee.ThisissomethingIwantedtodofor30years,losetheweight,andI’vedoneit.”

Sheandherhusbandnowchoosemoreactivewaystospendtheirfreetime—likegoingbowlingorrunningina5-K—insteadofsittingaroundathomeandwatchingTV.

“IcandoanythingIsetmymindto,”saysCheryl,whoturned52inOctober.“Idon’twanttosetlimitsanymore.PeopletellmeIlook10yearsyounger!Therealme is comingback towhat Iwas as a teenager. Iwas always funbefore.NowI’mfunagain!”

W

2TheBiggestLoserPlan

hen the contestants arrive at The Biggest Loser Ranch full of nerves,they’realways relieved to learn that they’regoing tobeencouraged—of

all things—to eat!Deprivation has no place inTheBiggest Loser eating plan.Fromdayone, nutritionistCherylForberg and trainersBobHarper and JillianMichaels drill into the contestants that they need to eat quality caloriesthroughout theday inorder tokeep theirmetabolismsburningand theirbloodsugarlevelstableandtobefueledforintenseworkouts.

Season 10’s Aaron Thompkins says he was shocked to learn that he wassupposedtoeatevery4hours.BeforehecametoTheBiggestLoser,Aaronwasabigconsumeroflow-qualitycalories.Infact,hisfavoritesandwich—whichhe

ateafewtimesaweek—wascalledtheTerminator.Itfeaturedprimerib,cheese,andfrenchfriespiledhighonaroll.He’dwolfdownoneandbeuncomfortablystuffedforhours.ButattheRanch,hequicklyrealizedhowgooditfelttosatisfyhishungerwithnutrient-dense,fresh,wholefoodsintheformofseveralmealsandsnacksthroughouttheday.

After they leave the Ranch,many contestants realize that evenwhen theyoccasionallygooverboardwith theireating, theydon’t feelgood thenextday.“When you eat a bigger, richermeal,” saysDannyCahill, Season 8’swinner,“youfeelabitlethargic.Yourbodyjustfeelssomuchbetterwhenyou’reeatingclean,healthyfoods.”

Solet’sstartwiththefirstlessonthecontestantslearninTheBiggestLoserkitchen,wherecaloriescount:Whatexactlyisacalorie?

FuelingYourBodywithQualityCaloriesAcalorie isameasurementofhowmuchenergythefoodyoueatprovidesforyour body.You need energy to fuel physical activity aswell as allmetabolicprocesses,frommaintainingyourheartbeattohealingabrokenboneorbuildingleanmusclemass.Only four components of the food you eat supply calories:proteinandcarbohydrates (4caloriespergram),alcohol (7caloriespergram),andfat(9caloriespergram).Vitamins,minerals,fiber,andwaterdonotsupplycalories.

Keep in mind that the quality of your calories is just as important as thequantity of your calories. Some calories will fuel your workouts, keep youfeeling full and satisfied, help boost your body’s immune system, and protectyou from disease. Other calories (often referred to as “empty calories") don’treallyprovideanybenefits—infact,theycanmakeyoufeeltired,sluggish,andhungrier thanyouwerebeforeyouate.TheBiggestLoser planwill showyouhow to fuel your body with quality calories. When you give your body thenutrients and energy it needs, you will not only lose weight, you’ll also feelbetterthanever.

The Biggest Loser plan helps you determine the exact daily calorie intakeyourequiretomeetyourindividualweight-lossgoals.Ifyouweigh150poundsormore,thesimplecaloriebudgetformulabelow,createdbyTheBiggestLoserexperts,will help you calculate howmany calories youneed eachday. If youweighlessthan150pounds,talktoyourdoctoraboutacaloriebudgetbasedonyourindividualweight-lossneeds.

JimGermanakos,Season4At-HomeWinnerMyfatheronce said, “Theonlyway toget it done . . . is toget it started.”Anything ispossible ifyouget it started.Setattainablegoalsand justget itdone.Don’tletanythingoranybodystandbetweenyouandwhat’sgoingtomakeyouhappy.Youonlyliveonce.Makeitthebestlifepossible.

CalorieBudgetCalculation

Yourpresentweightx7=Yourdailycalorieneedsforweightloss

As you lose weight, you’ll need to continually reassess and reduce yourcalorie budget in order to keep losing weight and break through plateaus. Ifyou’veeverwatchedtheshow,youknowthatTheBiggestLosercontestantslosealotofweightduringtheirfirstfewweeksattheRanch.Butafterthey’vebeenthereforawhileandhavelessweighttolose, theyhavetoconstantlyincreasetheintensityoftheirworkoutsandbevigilantabouttrackingeverycalorietheyconsumetokeeplosing.

MattHoover,Season2WinnerRemember,ifyouliketoeatalotoffood,youcaneatmorehealthyfoodthanjunkfoodforthesamenumberofcalories.

Ageisanotherfactorinweightloss.Ourmusclesburnalotofcalorieseachday—about 10 times asmany as our fat tissue does.Butmuscles shrinkwithage,whichmeanswehaveanatural tendencytoburnfewercaloriesaswegetolder.Soasourmusclemassdecreases,ourbodyfatincreases.Whileyoumayloseweightmoreslowlyasyougetolder,don’tletthatholdyoubackfromyourgoals.Season7’sEstellaHayeshasdiscoveredtoherdelightthatshehasgainedmusclesincehertimeontheRanch.“I’mapostmenopausalwoman,”shesays.“ButI’vegained15poundsofleanbodymass.Don’tletthemtellyouthatolderwomencan’tbuildmuscle!”

AllocatingYourCalories

Nowthatyou’vedeterminedyourdailycaloriebudget,thenextstepistofigureout how many calories to allocate for each meal and snack. On The BiggestLoserplan,you’lleat3mealsand2snacksaday.

Divide your total daily calorie budget by four to determine how manycaloriesyoushouldspendoneachmealandsnack.Theexamplebelowusesasamplecaloriebudgetof1,800—yoursmaybemoreorless,dependingonyourgoalandstartingweight.

Totaldailycaloriebudget:1,8001,800÷4=450

So for each meal—breakfast, lunch, and dinner—this person has a 450-caloriebudget.

Nowdividetheremainingone-fourthofyourtotaldailycaloriebudget—inthiscase,450—bytwo.

450÷2=225

So,foreachoftwodailysnacks,thispersonhasa225-caloriebudget.

This equation is just a starting point. Use it to help you determine adistributionofcaloriesthroughoutthedaythatkeepsyousatisfied.Ifyougotothegyminthemorning,forexample,andrequireabiggerbreakfasttofuelyourworkout,feelfreetoshiftyourcalorieintaketowardthestartofyourday.Youcanmoveyourcaloriedistributionaroundtosuityourneedsandschedule.

Ifyouprefertoeatseveralsmallmealsthroughouttheday,youcandothat,too.Six300-caloriemealsthroughoutthedayiscertainlyanoptionforsomeoneon an 1,800-calorie budget. Season 9’s Cheryl George says she keeps mostmealsto400caloriesandunderandsnacksto150calories.“That’swhatworksforme,sothat’showIeat.”

In order to accurately gauge the calorie content of yourmeals and snacks,you’llneedtofamiliarizeyourselfwithservingsizes.It’simportanttoweighandmeasure food so thatyouknowexactlyhowmanycaloriesyou’re consuming.It’susefultohavethefollowingtools(manyofwhichyoumayalreadyown)tohelpyoumeasureyourportionsizes:

Liquidmeasuringcup(2-cupcapacity)Setofdrymeasuringcups(includes1-cup,½-cup,1/3-cup,and¼-cupsizes)Measuringspoons(1tablespoon,1teaspoon,½teaspoon,and¼teaspoon)Foodscale(suchasTheBiggestLoserFoodScale,availableatonlineretailers)Calculator

Besure thatyourfoodscalemeasuresgrams.(Agramisverysmall,about½8 of an ounce.) Most of your weight measurements will be in ounces, butcertainfoods,suchasnuts,areveryconcentratedincalories,soyoumayneedtomeasure your portion size in grams. There is a wide range of food scalesavailablethesedays.

Acalculatorwillbeindispensablefortallyingyourcaloriesattheendoftheday.Itcanalsocomeinhandywhentheportionsizeofafoodyouwanttoeatdiffersfromthesuggestedservinglistedonitspackaging.Youmayhavetodoalittlemathtofigureouthowmanycaloriesyou’reactuallyconsuming.

When you’re making your meals at home, be sure to weigh andmeasureyourfoodaftercooking.Afood’sweightcanchangedramaticallywhencooked.For example, 4 ounces of boneless skinless chicken breast has around 130calorieswhenraw.Whenit’scooked,it’llweighcloserto3ouncesbutwillhavenearly the same caloric content. The same holds true for vegetables and othercookedfoods.Drycerealsorgrains,ontheotherhand,candoubleoreventripleinvolumeafterbeingcookedwithwater.Rememberthatanounceofweightisnotthesameasafluidounce.Youcannotconvertthetwowithoutknowingthedensityoftheingredientyouaremeasuring.

After precisely measuring your foods for a week or so, you’ll be able tomakefairlyaccurateestimatesonyourown.Overtime,you’llknowwhatright-sizeportions look like,whetheryou’recookingameal inyourownkitchenordecidinghowmuchofyourentréetoeatinarestaurant(andhowmuchofitto

wrapupand takehome).But in thebeginning, the toolsmentionedabovecanhelpyougetitjustright.Youcanreferencetheconversiontableonpage20foralistofcommonmeasurementsandconversions.

CONVERSIONTABLEFORMEASURINGPORTIONSIZES

Teaspoons Tablespoons Cups Pints,quarts,gallons

Fluidounces Milliliters

¼teaspoon 1ml½teaspoon 2ml1teaspoon 1/3tablespoon 5ml

3teaspoons 1tablespoon 1/16cup ½oz 15ml

6teaspoons 2tablespoons 1/8cup 1oz 30ml12

teaspoons 4tablespoons ¼cup 2oz 60ml

16teaspoons

51/3tablespoons 1/3cup 2½oz 75ml

24teaspoons 8tablespoons ½cup 4oz 125ml

32teaspoons

102/3tablespoons 2/3cup 5oz 150ml

36teaspoons 12tablespoons 3/4cup 6oz 175ml

48teaspoons 16tablespoons 1cup ½pint 8oz 237ml

2cups 1pint 16oz 473ml3cups 24oz 710ml4cups 1quart 32oz 946ml8cups ½gallon 64oz16cups 1gallon 128oz

TheBiggestLoserPlanTheBiggestLoser nutritionpyramid ismadeupof fruits andvegetables at itsbase,proteinfoodsonthesecondtier,andwholegrainsonthethirdtier.Thetoptierisa200-caloriebudgetforhealthyfatsand“extras.”

OnTheBiggest Loser 4-3-2-1 plan, youwill eat a dailyminimumof fourservingsof fruitsandvegetables;up to threeservingsofhealthyprotein;up totwoservingsofwholegrains;anduptooneservingof“extras.”

45PercentofYourDailyCalories:Vegetables,Fruits,andWholeGrains

At the base of the pyramid, fruits and vegetables supply most of your dailynutrientsintheformofvitamins,minerals,andfiberandcontainrelativelylownumbersofcalories.Aimforaminimumof4cupsdailyofavarietyof fruitsandnonstarchyvegetables.Youcaneatmore thanfourservingsadayofmostfruitsandvegetablesifyouwish,thoughthemajorityofyourchoicesshouldbevegetables,whichtypicallycontainfewercaloriesthanfruit.

THE4-3-2-1BIGGESTLOSERPYRAMID

Vegetables:Servingsize=1cupor8ouncesTipsforEatingVegetables:

Whencookingvegetables,avoidaddedfat;steam,grill,orstir-fryveggiesinanonstickpanwithaspray(notasplash)ofhealthyoil.Trytoeatatleastonevegetableraweachday.Tryanewvegetableeach

weeksothatyoudon’tgetboredwiththesameveggies.Eatavegetablesaladforlunchordinnermostdaysoftheweek.Keepprecutvegetablessuchasbellpeppers,celery,broccoli,andjicamainyourfridgeforeasysnackingathomeortotaketoworkorschool.Starchiervegetablessuchaspumpkin,wintersquash,andsweetpotatoesarehigherincaloriesandcarbs,solimitthemtooneortwoservingsperweek.Freshvegetablesarebest,butyoucanchoosefrozen,aswell.Ifyouoptforcanned,besuretorinsecontentsbeforeeatingtowashawayaddedsalt.

KoliPalu,Season9WhenI’m traveling, Ialwayspackasnackofanappleororangeandsomealmonds.AndImakesureIhaveplentyofwater,notsoda.

Fruit:Servingsize=1cup,1mediumpiece,or8ounces

TipsforEatingFruit:

Enjoyatleastonewholefruiteachday.Apples,oranges,pears,bananas,andgrapesarealleasilyportableandcanbeeatenforsnacksonthego.Darkgreen,lightgreen,orange,purple,red,andyellow:Savorfruitsfromdifferentcolorgroups.Thisensuresyou’regettingavarietyofnutrients.Eatfruitforsweetsnacksanddessert.Withjustalittle“fixingup,”freshandfrozenfruitcanbedessertstars.TrytheNakedAppleTart(page44),Hot-to-TrotHoneyLimeMelonBowl(page105),orBanana“IceCream”(page112)foreasyfruittreats.Optforfreshfruitoverdriedfruits,whicharemoreconcentratedin

caloriesandsugarandlessfilling.Choosewholefruitratherthanfruitjuices.Fruitjuicecontainslessfiber,soit’snotasfillingaswholefruit,andit’smoreconcentratedinsugars,soitwillcauseaspikeinyourbloodsugar.Whenyoudochoosejuice,keepinmindthataservingsizeis4ounces(½cup).Freshfruitispreferable,butfrozenfruitisfineaslongasit’snotpackagedwithaddedsugarorsyrup.Ifyouchoosecannedfruit,besureit’spackedinwater.UsefruitasabaseforrefreshingsmoothiesandshakesliketheMonkeyShake(page208)ortheCan-DoCranberryOrangeSmoothie(page211).

WholeGrains:Servingsize=1cupofcookedgrainsor2slicesofbreadChoosewholegrain foods inmoderation andbe sure to read labels and selectthose with high fiber content. On The Biggest Loser plan, you will eat twoservingsofwholegrainsdaily.

Whengrainsarerefined,importantnutrientsareremoved.Allthat’susuallyleft is starch,which is loadedwithcarbohydratecaloriesand little else.Wholegrains undergo minimal processing and thus retain most of their nutritionalvalue. The whole grain family includes barley, corn, oats, quinoa, rice, andwheat.Theseareallgreatsourcesofprotein,Bvitamins,antioxidants,andfiber.

TipsforEatingWholeGrains:

Whenchoosingbreadproducts,readthelabelcarefully.Ifitsays“enriched,”theproductprobablycontainswhiteflour—meaningit’slowinfiberandnutrition.Choosebreadswithatleast2gramsoffiberperserving,butaimfor5grams.Whenyoureadtheingredientlist,lookfor“wholewheat”or“wholegrain”amongthefirstfewingredients.“Wheatflour”isn’tnecessarilywholewheat.Mostpackagedbreakfastcerealsarehighlyprocessedandloadedwithaddedsugar.Choosecerealswithfewerthan5gramsofsugarandatleast5gramsoffiberperserving.Whiteflour,whitesugar,whitebread,andpackagedbakedgoodsaffectyourbloodsugarandinsulintooquickly—youdon’twantanexcessofeitherinyourbloodstream.Andunliketheirwholegraincounterparts,thesefoodsalsolackantioxidantsandfiber.Choosewholegrainsthat

willkeepyoufeelingfullerlonger.

30PercentofYourDailyCalories:Protein

Proteinisamacronutrientfoundinmeat,fish,eggs,poultry,anddairyproducts,andinsmalleramounts inbeans,nuts,andwholegrains.Protein is required tobuild and repair muscle, skin, hair, blood vessels, and other bodily tissues.Generallyspeaking,anyfoodcontainingatleast9gramsofproteinperservingisahigh-proteinfood.

Leanproteinscontainvaluablenutrientsthatcanhelpyouachieveahealthyweight.Besuretoincludeproteinwitheachmealandeachsnacksoyourbodycanbenefit from it all day long.Whenyouhaven’t eaten enoughprotein, youmightfindyourselfrunninglowonenergyorsufferingfrommusclefatigue.Tryto eat a little bit of protein or drink a protein shakewithin 30minutes after aworkouttohelpyourmusclesrepair.Inadditiontohelpingbuildmuscle,proteinalsopromotes thefeelingofsatiety,orfullness, thuscurbingyourappetiteandkeeping you from consuming extra calories. When combined with acarbohydrate (suchasapieceof fruit),proteinhelps slow the releaseofbloodsugar,sustainingyourenergyforlongerperiodsoftime.

Choose a variety of proteins tomake up your three daily servings. Try tolimitconsumptionofleanredmeattotwiceaweek,andavoidprocessedmeatssuchasbologna,hotdogs,andsausage,whicharetypicallyhighinsodiumandcontain nitrates. Fish is an excellent source of protein, omega-3 fatty acids,vitaminE,andselenium.

To figure out howmany grams of protein should constitute each of yourthreedailyservings,usetheformulabelow,whichusesan1,800-caloriebudgetasanexample.

1,800×0.30=540caloriesfromprotein

Thenconvertthecaloriestograms.

540÷4caloriespergram=135gramsofprotein

Youcanthenallocateproteingoalsforeachmealandsnack,basedonyourtotaldailyproteinintake.Usingtheexampleabove,dailyproteinservingsmightlooklikethis:

Breakfast:33gramsSnack1:17grams

Lunch:34gramsSnack2:17gramsDinner:34grams

AnimalProtein:Servingsize=1cupor8ouncesMeatChooseleancutsofmeat,suchasporktenderloinandbeefround,chuck,sirloin,ortenderloin.USDAChoiceorUSDASelectgradesofbeefusuallyhavelowerfatcontent.Avoidmeatthatisheavilymarbledandremoveanyvisiblefat.Trytofindgroundmeatthatisatleast95percentlean.

NicoleMichalik,Season4Share,share,share!WhenIgoouttodinnerwithmyfriends,wegetadessertto share. We each get about three forkfuls, and it’s more than enough tosatisfyourafterdinnersweettooth.Mostofthetime,youthinkyouwantmoredessertthanyoureallyneedtobesatisfied.

PoultryThe leanest poultry is the skinless white meat from the breast of chicken orturkey.Whenpurchasinggroundchickenorturkey,askforthewhitemeat.

SeafoodSeafood is an excellent sourceof protein, omega-3 fatty acids, vitaminE, and

selenium.Whenyou’rebuyingseafood,goforoptionsthatarerichinomega-3fatty acids, such as herring, mackerel, salmon, sardines (water packed), trout,andtuna.

Dairy:Servingsize=1cupor8ouncesTop choices include fat-free (skim)milk, 1 percent (low-fat)milk, buttermilk,plain fat-free or low-fat yogurt, fat-free or low-fat yogurtwith fruit (no sugaradded),fat-freeorlow-fatcottagecheese,andfat-freeorlow-fatricottacheese.Light soymilks and soyyogurts are also fine,but ifyoueat soybecauseof adairyintoleranceorallergy,besuretoselectsoyproductsthatarefortifiedwithcalcium.Eggwhitesareanotherexcellentsourceoffat-freeprotein.

If you’re not eating three servings of dairy per day, The Biggest Losernutritionteamrecommendsthatyouconsidertakingacalciumsupplement.

VegetarianProtein:Servingsize=1cupor8ouncesGoodsourcesofvegetarianproteinincludebeans,nutsandseeds,andtraditionalsoyfoods,suchastofuandedamame.Manyofthesefoodsarealsoloadedwithfiber.

25PercentofYourDailyCalories:GoodFats

Healthy fats play a role in weight loss because they help you feel full andsatisfied.But remember:Evengood fats are a concentrated sourceof calories,andassuch,youneedtomonitoryourservingsizescarefully.Manyofyourfatcalorieswillbehiddeninyourcarbohydrateandproteinfoodchoices.Youwillhaveasmallbudgetof leftovercalories tospendonhealthyfatand“extras"—likedessertsandsweetsnacks.

Fatsshouldmakeupnomorethan25percentofyourtotaldailycalories,andsaturatedfatsshouldaccountfornomorethan10percentofyourdailycaloriebudget. Here’s how to calculate your daily fat intake, again based on theexampleofan1,800-caloriebudget.

Multiply your total daily calorie budget by 0.25 to see howmany caloriescancomefromfat.

1,800x0.25=450

Soupto450ofthisperson’sdailycaloriesmaycomefromfat.Onegramoffatcontains9calories.Sosimplydividethenumberofcalories

fromfatthatyou’reallottedeachday(inthiscase,450)bynine.

450÷9=50

A person with an 1,800-calorie budget would consume no more than 50gramsoffatdaily.

TipsforEatingHealthyFats:

Chooseoliveoil,canolaoil,flaxseedoil,orwalnutoilforsalads,cooking,andbaking.Whenaddingfattoasandwich,tryusingreduced-fatmayonnaiseoralittlemashed-upavocado.Snackonnutsandseedsinmoderation.Nutbutters,trailmix,andrawnutspackapowerfulenergypunchandsupplyagooddoseofunsaturatedfat.Keepportionsizesmoderate;forexample,14walnuthalvesmakea1-ounceserving.Chooseunsaturatedfats.Manyunsaturatedfats,classifiedasmonounsaturatedorpolyunsaturated,canloweryourLDLcholesterol(bad)andraiseyourHDL(good)cholesterol.Avoidtransfat,whichisanartificialfatfoundinhardmargarinesandvegetableshortenings,packagedbakedgoods,andfoodsfriedinhydrogenatedfat.Carefullyreadlabelsofpackagedfoods.Ifyouseethe

wordshydrogenatedorpartiallyhydrogenated,putthepackagebackontheshelf.

DecodingFoodPackagingKeeping a food journalwill require you to become an expert at reading foodlabels and Nutrition Facts panels. When you’re shopping for healthy foods,labels can help you choose between similar products based on calorie andnutrient(suchasfat,protein,orfiber)content.

The label on the opposite page is an example of what you’ll find on thepackagingofanyitematyourlocalsupermarket.Itcontainsalotofinformation,buthereisalistofwhatyoumostneedtoevaluatehowtomakehealthychoices.

Serving size: Everything else on the label (calories, grams of fat, etc.) isbasedonthismeasurement.Justbecauseafoodlabelsuggestsacertainportiondoesn’tmeanthatit’stherightservingsizeforyou.Lookatthecalorieandfatcontentthatcorrespondstotheservingsize.Ifyouneedto,cuttheservingsizeinhalf.

Calories:Thislistscaloriesperserving.Besurethatthenumberofcaloriesyourecordinyourfoodjournalreflectsthenumberofcaloriesyou’veeaten.Ifthelabelindicatesthataservingis1cupandyouate2cups,youneedtodoublethecaloriesyourecordinyourjournaltomatchyourdoubleserving.

Total fat: The number of fat grams in a product reflects the sumof threekinds of fat: saturated fat, polyunsaturated fat, and monounsaturated fat. Payspecialattentiontothenumbersofcalorieson“light,”reduced-fat,low-fat,andfat-freeproducts.When the fat is removed frommany recipes, saltor sugar issometimesadded toenhance the flavor.Thiscan result ina fat-freeor low-fatproductthatactuallycontainsmorecaloriesthantheregularversion.

Saturatedfat:Lessthanone-thirdofyourdailyfatgramsshouldcomefromsaturated fats,whicharederivedmainly fromanimalproductsandare solidatroom temperature (such as butter and shortening). Some plant oils, such ascoconut oil and palm oil, also contain saturated fats. The saturated fat fromanimalfoodsistheprimarysourceofcholesterol.

Sodium:Formostpeople,thedailyrecommendedsodiumintakeisnomorethan 2,400 milligrams. Some of the foods you eat each day will have more,others less.Aim for an average of nomore than 240milligramsof sodium ineachmealorsnack.

Totalcarbohydrate:Thisnumberiscalculatedbyaddinggramsofcomplexcarbohydratesplusgramsoffiberplusgramsofsugars.Ifthetotalcarbohydratenumber ismore than double the amount of sugars, thatmeans there aremore“goodcarbs”than“badcarbs”inthefood.

Dietaryfiber:Fiberisfoundinplantfoodsbutnotinanimalfoods.Unlessyou’reonafiberrestricteddiet,aimforatleast25to35gramsoffiberperday.

Sugars:Thesugarsinafoodcanbenaturallyoccurringoradded.Checktheingredientlisttofindout,andavoideatingfoodsthatcontainprocessedsugars,such as high-fructose corn syrup. The total grams of carbohydrates in a foodservingshouldbemorethantwicethenumberofgramsofsugar.

Protein: If a food has more than 9 grams of protein per serving, it’sconsidered a high-protein food. It’s important to eat foods that are high inproteinwhenyou’re trying to loseweight becauseprotein is a great sourceofenergyandhelpsyoufeelfull.

Ingredient list: A product’s ingredients are listed in order of decreasingweight.Ifthefirstfewingredientslistedincludeanyformofsugar(canesugar,cornsyrup,sucrose,andsoon)orfatsandoils,thefoodisprobablynotagoodchoice forweight loss.Also, look for productswith a short list of ingredientsyourecognize.Alonglistofstrange-soundingingredientsisalwaysaredflag.Leave thoseproductson the shelf at thegrocery store—don’tput themon theshelfofyourpantry.

StructuringYourDayAs you already know, on The Biggest Loser plan, you’ll eat three meals(breakfast,lunch,anddinner)andtwosnacksaday.Parcelingoutyourcaloriesthroughoutthedaymeansyou’llstayfullandwon’tgoonsugarorcarbbingesto satisfy your growling stomach. It also means you won’t go to bed feelingstuffedandsickfromtoomanybad,emptycalories.“Itwasamazing,beinginthekitchenwithBobandJillianourfirstdayandlearningthateatingisokay,”saysSeason10contestantAdamHurtado. “I foundout it’s notgood to starvemyselfatbreakfast.It’sonlygoingtoleaduptoabigbingelaterintheday,andthat’ssomethingIhadbeendoingbeforeIgottotheRanch.”

Eatingmore-frequentmealsandsnackswill:

KeepyoufromfeelingdeprivedHelpcontrolbloodsugarandinsulinlevels(insulinisafat-forminghormone)LeadtolowerbodyfatKeepyouenergizedforexerciseandactivityReducestresshormonesinthebodythatcancontributetofataccumulationEstablisharegularpatternofeatingthathelpspreventimpulseeating

“Atfirst,Ireallyhadtoworktogetallmymealsin,”recallsSeason8winner

DannyCahill.“Iwasn’tusedtoeatinghealthy.Iquicklyrealizedthatnutrient-densefoodsweremoresatisfyingthanallthefatIwasgettingfromfastfood.Itkeptupmyenergylevel,andIfeltfueledforworkouts.”

Contestantsareoftensurprisedtolearnthattheirpasthabitofskippingmealscontributedtotheirweightgain.Theproblemwithskippingmealsisthatbythetimethenextmealtimerollsaround,you’refamishedandmorelikelytochoosethewrongfoods,especiallythosehighinfat.Fathasmorethantwiceasmanycaloriesasproteinandcarbohydrate. It satisfieshungerveryquickly,andyourbodyseemstoknowthis.Sothelongeryougowithoutfood,themorelikelyyouaretocraveahigh-fattreat.

Theotherproblemwithskippingmealsisthatwhenyouwaittoolongtoeat,youlosesightofyourbody’snaturalhungercues.Youdon’treallyknowwhenyou’rehungryanymore(orwhenyou’refull).Mostovereatersdon’tstopeatingwhenthey’refull—theystopwhenthey’restuffed!

Fromstarvingtostuffed,thehungerscaleontheoppositepagedefinesyourbody’shungersignalsandhowtointerpretthem.

TheBiggestLoserHungerScale

1. Famished or starving: You feel weak and/or lightheaded.Thisisabigno-no.

2. Very hungry: You can’t think of anything else but eating.You’recrankyandirritableandcan’tconcentrate.

3. Hungry:Yourstomach’sgrowlingandfeelsempty.4. A little bit hungry: You’re just starting to think about your

nextmeal.5. Satisfied:You’recomfortable,notreallythinkingaboutfood.

Youfeelalertandhaveagoodenergylevel.6. Fullysatisfied:You’vehadenoughtoeat,maybealittletoo

much.Maybe you took a few extra bites for taste only, nothunger.

7. Very full: Now you need to unzip your jeans. You’reuncomfortable, bloated, tired. Maybe you don’t feel great.Where’sthecouch...?Youshouldneverfeellikethisafterameal.

HungerScaleFlashCard

HungerScaleFlashCard1-3:Eat!Eat!5:Stop,especiallyifyou’retryingtoloseweight.6:Definitelystop.7:Youmayhavewaited too long.Bettergo find thecouchand

startovertomorrow.Ifyourhungerisanywherefromlevel1through3,youshouldeat.Ifyou’reatlevel4,drinkaglassofwater,chewapieceofsugar-freegum, or do something else to distract yourself from thinking aboutfood.When you’re trying to lose weight, you should try to stop eatingwhenyoureachlevel5,butdefinitelynolaterthanlevel6.Ifyougetto level 7, you’veeaten toomuch.Anythingabove that isway toomuchandwillsabotageyourweight-lossefforts.Ifyou’renotinthehabitofeatingregularmealsandsnacks,creatingafoodschedulethatyouuseinconjunctionwithadailyfoodjournalcan help you stay on track. SuccessfulBiggest Losers learn overtimethatcarefullyplanningandrecordingtheirmealsandsnacksisoneofthemostimportantcomponentsofsuccessfulweightlossandmaintenance.

ShaySorrells,Season8IfoundthatifIstartmydaywithahealthybreakfast,Itendtoeathealthyfortherestoftheday.Sostarthealthy!

PlanningRegularMealsandSnacks

Trainer Jillian Michaels has a saying that usually catches on among eachseason’scontestants:“Ifyoufailtoplan,youplantofail.”Planningiscrucialtojust about every aspect of weight loss, from planning meals and snacks toplanningexerciseandadequatesleep.Partofplanningincludesmakingsureyouhave your food journalwith you at all times to record everymeal and snack.Tara Costa of Season 7 says planning is the one crucial thing all formercontestantshavetodo.“Ifyoustopplanningyourmeals, theweightcansneakbackon.Irecentlytookavacation,andIpackedacoolerofhealthysnacksforthedrive,”shesaid,knowingthatthereststopsshe’dfaceonherroadtripwouldofferlimitedoptions.

BreakfastWhenitcomestobreakfast,rulenumberoneis:Eatiteveryday,noskipping.Ifyou’renotusedtoeatingsomethingwithinanhourofwakingup,you’llhavetoteach your body to re-cue its hunger signals. Try starting small and eatingsomething simple, such as a bowl of fruit or a slice ofwhole grain toastwithsome almondbutter.Try to include fiber andprotein in your breakfast,whichwill keep you feeling full all morning. Lots of contestants learn that a quickbreakfastofGreekyogurt,fruit,andwholegraincerealisagoodfirstmealfortheday,anditonlytakeminutestoprepare.

LunchIt’seasytoeatfastfoodinthecar,buylunchfromavendingmachine,orgrabahandful of something from the fridge. But you’ll probably make better foodchoices—andenjoyyourmealmore—ifyoudoalittleprepworkaheadoftimeanduselunchasanopportunitytorechargeforthesecondhalfofyourday.Astrainer JillianMichaels points out, fueling your bodywith healthy food in themiddleofthedaywillkeepyourmetabolismonanevenkeel.

Makesureyourlunchincludesacombinationofleanprotein,complexcarbs,andhealthyfats.Youmighthaveasaladwithlotsofvegetablesandaservingofleanprotein, or a sandwichmadewithwholegrainbread.You’vegot a lot toaccomplishinyourafternoon,sofeedyourselfwisely!“Sometimesthesimplestthingsaredelicious,”saysSeason10’sLisaMosely,whohasdiscoveredanewlunch favorite: lean roasted turkey wrapped in fresh, crisp leaves of romaine

lettuce. “It’s quick and healthy, so there goes my excuse about not havingenoughtimetomakeahealthylunch,”thesinglemotheroftwoadmits.

SnacksSnacks should be eaten mid-morning and mid-afternoon, a few hours afteryou’ve eaten breakfast or lunch, when you’re beginning to feel your energywane. Try to eat something about every 3 to 4 hours, which will help keepcravings at bay, blood sugar stable, andyour energyup.Aim for a snack thatcombinesone servingof carbohydrates (suchasapieceofwhole fruit)withahalfservingofprotein(suchasalow-fatcheesestick).Proteinwillhelpyoufeelfull andsatisfied,andwhencombinedwithcarbs,a snackwillhelpkeepyourbloodsugarstable.

Whenyou’reawayfromhome,besuretoplanandpackyoursnacksfortheday.ManyBiggestLosersalsofindithelpfultokeeppreportionedsnacksinthefridgeinplasticbagsorreusablecontainers—they’rehandyforpreworkoutpick-meups and postgym refueling. “You have to keep your metabolism going,”advisesSeason10contestantAlfredoDintem.“Ihadneverthoughtofitlikethatbefore,butIdonow.”

Dinner

Takethetimetoslowdownandenjoyyourdinner.Writedownyourshoppinglist over the weekend and make a supermarket run to ensure you stock yourkitchen for the busy week ahead. Try to cook a few healthy meals on theweekendthatyoucanrefrigerateorfreezeinindividualportionsandheatupasneeded for a quick weeknight meal. Plan your weekly menu based on yourcaloriebudgetandweight-lossgoals.

Dinnerdoesn’thave tobeabig,heavymeal. In fact, formost contestants,dinner turnsout tobe the lightestmealofall.“Leanandgreenall theway” ishowSeason10’sAdaWongdescribesherdinnersat theRanch.“Imakeabigsaladwithmixedgreens,bellpeppers,mushrooms,tunaorturkey,andbalsamicvinegarorsalsaasdressing.”Mostcontestantsalsoavoideatinglotsofcarbsatnight.“Nomoresteakandpotatoesformeatnight,”saysJesseAtkins,alsoofSeason 10. “At the end of the day, a lot of food is just going to sit in yourstomachandenduponyourbuttoronyourthighs!”

LiquidCaloriesYourbeverageofchoiceshouldalwaysbewater.Ifyou’renotalreadydoingso,make sure to drink eight 8-ounce glasses of water a day to stay properlyhydrated. This is especially importantwhen you’re changing your food habitsand incorporatingmore fiber into your diet.Record yourwater intake in yourjournaleachdaytobesureyou’vemetyourquota.

Stayinghydratedimprovesallbodilyfunctionsatthecellularlevelandhelpsyourheartandkidneysworkmoreefficiently.Inaddition,watercarriesglucose,nutrients, anddietaryantioxidants toyour tissues, resulting inanenergyboostand other health benefits.Andwater actually helps regulate body temperature(especiallyimportantforpeoplewithpoorcirculation)andhelpsyoufeelfull.Infact, some studieshave shown that drinking a largeglassofwater30minutesbeforeamealcanhelpreducecalorieintakeduringthemeal.

CherylGeorge,Season9When you’re working out hard, you need to fuel your body. Give it thenutritionitneedstodowhatyouwantittodo.

Inadditiontowater,coffee,tea,low-fatorskimmilk,andproteinshakesareother acceptable beverages on The Biggest Loser plan. Try to limit caffeineconsumption to aminimum, however, and if you’re drinking coffee or tea, itshould never include syrup,whipped cream, or chocolate!Choose low-caloriebeveragessuchasunsweetenedgreenteaandrecordtheminyourjournal.

BiggestLosernutritionistCherylForberg,RD,isstillamazedbyhowmanycontestant hopefuls come to her with a daily six-pack soda habit, taking inalmostasmanycaloriesastheyneedinadayjustswiggingthestuff.Ifyou’recravingasweetdrink,tryoneoftheSweetSipsinChapter9insteadofchoosinghigh-calorie,high-sugarsodas.

AnothersourceofliquidcaloriesformanyBiggestLosersbeforetheyarriveattheRanchisalcohol.Beer,wine,andcocktailcaloriesaddupquickly,andthemore alcoholic beverages you drink, themore likely you are to have loweredinhibitions—anddrinkandeatevenmore.ChefDevinAlexandersaysshelovestohaveagoodcocktail everynowand then, so shemakes themas low-cal aspossibleandaddsfruittothemixtoboostthequalityofthecaloriesandcreatesomething truly special.HerFrozenBlueberryMargarita (page198) is sure tomakeanimpressionatanyspecialoccasion,fromcocktailpartiestopicnics.

GetMovingAs you know by now, weight loss is all about calories in and calories out.Calculatingacaloriebudget,planningyourmealsandsnacks,andtrackingwhatyoueat inafoodjournalareallgreatways tomakesureyouare takingin therightnumberandrightkindofcalories.Butwhataboutthat“caloriesout”partoftheequation?

ThecontestantsattheRanchputinlong,hardworkoutseveryday.Butyoudon’thavetoworkoutforhourswithBobandJilliantoseeresults.Ifyou’renotalready active, start incorporating more activity into your day. Walk or bikeinstead of driving; take the stairs instead of the elevator; treat your dog to an

extra-long walk. It doesn’t matter how small you start—you just have to getmoving.

AndreaHough,Season9NowImaketimeforworkouts,gettingupearlyandhittingthegymfirst.Youonly have so much time in your day to do things and you have to makeworkingoutapriority.YoumayhavetosacrificesomeTVtimetodoit.

“Youdon’tneeda lotofmoney togethealthy,”saysSeason10contestantSophiaFranklin,whoplansonbringingbackahealthylifestyletoherMarylandcommunity.“Youdon’tneedagymtowalkoutdoors.Andeveryonehasafloorwheretheycandocrunchesorpushups.”

Ifyoualreadyexercisemoderately,considerincreasingtheduration(amountof time) you exercise and the intensity (how hard you exercise) to see moreresults.Ifyoutypicallywalkorrunonatreadmillfor30minutes,tryaddinganincline,holding somehandweights, or increasingyour timeby10minutes. Ifyou take a beginner’s yoga class once aweek, askyourself if you’re ready tomovetotheintermediatelevel,ortaketheclasstwiceweek.Themoreyouputintoyourfitnessregimen,themoreyouwillgetoutofit.

Here are some tools to help you getmoving, nomatter what your fitnesslevelistoday.

MakeaPlan

Studiesshowthatpeoplewhoplanaheadfortheirworkoutsaregenerallymoresuccessfulthanthosewhowingit.Decidewhenyouwanttoworkoutandputitinyourdayplanner.Logthattimeasyours.Afteryou’veexercised,recordyouraccomplishmentsinthisjournal.

Setanalarmasaremindertoworkout.Orscheduleareminderonyourcomputerifthat’swhereyouspendmostofyourday.Packyourgymbagthenightbeforesothatyoucangrabitandgointhemorning.

Thewonderfulthingisyou’lldiscoverthatafterawhile,younolongerhavetohitthesnoozebarrepeatedlytogetyourselfonyourfeet.SunShineHamptonofSeason9wasamazedtofindthataftershereturnedhomefromtheRanch,shewaswakingupbeforeheralarmclockwentoff,readytogooutforherwalkandseewhatthedayheldforher.

BuildaTeam

AttheRanch,contestantsaredividedintoteamstoprovidesupportandguidanceforoneanother.You’llneedthatencouragement,too!

Planwalkingactivitieswithyourkidsorencourageafriendtobecomeanexercisebuddy.Lookforworkoutpartnersonlinethroughsiteslikebiggestloserclub.comorthroughyourlocalcolleges,churches,andcommunitycenters.

ManycontestantscometotheRanchhavingneverexperiencedthebenefitsof a robust support system at home and quickly discover how helpful it is tohaveateamtocheerthemon.EveninherearlydaysattheRanch,saidSeason10 contestant JessicaDelfs, she found the support offered from her castmatesinvaluable.

“You’re not a pawn in a game,” she says. “You learn how to talk aboutthings,discoverthatsomeoneelsemighthaveaverysimilarstorytoyou.Whenyoushareyourstruggles,youmightfindcommongroundwithsomeone.Ithelpsyoutostartlosingweightandgetonwithyourlife.”

BiggestLoserTrainerTip:BobHarper

Takelittlesteps;dothingsyoucaneasilymanage.Thiswillgiveyouasenseofaccomplishmentthatwillmakeyoucomebackformore.

BeConsistent

Expertssuggestthatittakes21daysofconsistentbehaviortoformahabit—sodon’tgetdiscouragedafteronlyacoupleofdays.Findsmallwaystostayactive,andbeforeyouknowit,yourbodywillstarttocraveexercise.

GetFITTE

FITTEisaquick,handyacronymtohelpyourememberalltheelementsofanexerciseroutineyouneedtoimproveyourfitness.It’sagoodway,especiallyforbeginners,tostartthinkingaboutworkingout.Asyoubegintomakeexerciseapartofyourlifestyle,you’llwanttovaryorincreasesomeorallelementsoftheFITTEprinciple:

Frequency:HowoftenyouworkoutIntensity:Howhardyouworkout(measuringwithaheartratemonitororusingrateofperceivedexertion)Time:ThedurationofyourworkoutType:Thekindofexerciseyou’redoingEnjoyment:Howmuchpleasureyougetoutoftheactivity

FrequencyThe American Council on Exercise recommends 20 to 30 minutes ofcardiovascular exercise 3 to 5 days aweek (depending on intensity; a shorterworkoutdurationcallsformoreintensity)andstrengthtrainingat least twiceaweek. You can combine cardio and strength on some days or keep themseparate.

Intensity:Load,Speed,andEffortTherearemanywaystoincreaseordecreaseintensity.

Load:Thisistheamountofresistanceyouuseinyourworkout.Forstrengthtraining,youcanuseyourownbodyweightasresistanceorincreasetheload(andintensity)byaddingweights.Speed:Duringyourcardioworkouts,youcanampupintensitybysimplygoingfaster.Itwillhelpyouburnmorecaloriesandstrengthenyourheart.Youcanvaryspeedinthestrengthexercises,too.When

exercisingwithdumbbells,keepyourspeedundercontroltoensurethatyouneverswingtheweights.Effort:Howhardareyouworking?Onewaytomeasureintensityisbyusingtherateofperceivedexertion(RPE)scale,aneasy-tofollowself-measurement.Usetheratingscaleonthispagetogaugehowyourbodyfeelswhenyou’reworkingout.RPErangesfrom6(noexertionatall)to20(maximalexertion).

RATEOFPERCEIVEDEXERTIONSCALE

CalculatingYourTargetHeartRateThe rateofperceivedexertionscale relates toyourexerciseheart rateaswell.We all have a resting heart rate (our pulse rate when we are immobile), amaximumheartrate(thehighestrateweshouldreachinaworkout),andatargetheartratezone(formaximumfatburning).Yourtargetheartrate—theratethat

youshouldaimtoachieveinyourworkouts—canbeeasilycalculated,onceyouknowyourmaximumheart rate.Tofindyourmaximumheart rate, follow thissimpleformula:

220-yourage=Maximumheartrate

So,fora35-year-old,themaximumheartrateis185(220-35=185).Now,tofindyourtargetheartratezone,you’regoingtousethenumberyou

justcalculatedforyourmaximumheartrate:

Low-rangetargetheartrate=Maximumheartrate×0.80

High-rangetargetheartrate=Maximumheartrate×0.85

So,forthesame35-year-old...

Thetargetheartrate(lowrange)wouldbe148(185×80%=148).Thetargetheartrate(highrange)wouldbe157(185×85%=157).

Thisperson should aim tokeephisorherheart ratebetween148and157whenexercising.

Studies have shown a correlation between rate of perceived exertion andheartrate,withheartrateequalingabout10timestheRPEyou’vereached.Forexample,ifyou’reworkingoutatan11onthescale,yourheartrateshouldbeapproximately110.For the35-year-old, for example, thiswouldnot be in thetarget heart rate zone. He or she would need to increase the intensity and bemore in the 14-to-16 range to achieve the 148-to 157 target heart rate zone.LookingattheRPEscale,thismakessense,asthatrangerepresents“somewhathard”to“hard.”

PhillipParham,Season6IcandothingsnowIcouldn’tdobefore,andIrelishmyvictories.Itrynottothinktoomuchaboutmysetbacks.Iencourageyoutolistentoyourself-talk.Youcanbeyourgreatestadvocateoryourworstenemy.

TimeTime (or duration) is how long you actually exercise.We’re all challenged tofindtimetoexercise,butit’simportanttosticktoyourexercisescheduleandputin asmanyminutes or hours as you can dedicate if youwant to achieve yourweight-lossgoals.

TypeThe typeof exerciseyouchoosewillhaveagreat impactonwhetheryoucanmaintain a fitness program. If you prefer, fulfill your 30 minutes of aerobicexercise with cycling rather than walking. Studies show that you’ll be morelikely to stick to an exercise program if you like what you’re doing. Otheroptions are swimming, jumping rope, and aerobics classes. If you don’t enjoyliftingdumbbells,tryusingtubing,elasticbands,medicineballs,weightedwaterballs,orstabilityballs(gotobiggestloser.comforproducts).

EnjoymentIt’s important tocreateanexercise routine thatyouactuallyenjoydoing—thatway, you’re much more likely to stick with it. Season 9 champion MichaelVentrellaused tohateexercisingbutsaysheactually looks forward to it thesedays.“I’vebecomeamuchmoreactiveperson.I’llhopontheelliptical inmyhousefor2hours.I’lltakemymountainbikeandride20to30milesonabikepath.Itfeelslikesecondnaturetomenow.”

F

3APassionforFruit

ruitisawonderfulthingfortheBiggestLosers.Oncethey’vegivenuptheintenseflavorsofsaltyfastfoodsandoverlysweetprocessedjunk,theyfall

inlovewiththelusciousflavoroffruit.Unadorned,fruitholdsplentyofappeal,andmanycontestantscountafruitastheirfavoritego-tosnack.Butwithjustalittleextraeffort,eventhemostbasicpieceoffruitcanbemadeintosomethingspecial.

Onewaytobringoutthenaturalsweetnessoffruitistobakeitintheoven.ChefDevinAlexander says that she couldn’t believehowdelicious and sweetgrapefruitbecamewhenshebakeditforherMeringue-ToppedPinkGrapefruit(page51).“Itisreallykiller,”shepromises.

JessicaDelfsofSeason10makesasimplebakedapplewhenshe’slookingforaneasydessert.“Iuseamelonballerandcoreoutthestemarea,makingalittlewell,” she says. “Then I crushup a coupleofwalnutsor almonds, addadashofcinnamonornutmegandjust1teaspoonofbrownsugar.Iaddthattothewelloftheappleanddrizzle1teaspoonofmaplesyrupoverthetop.Bakeitat400°Ffor15to20minutes.”Sometimessheaddsatinybitofapplejuiceatthebottomofthebakingdishtocreatesteamandhelptheapplesoften.Whoneedsapplepie?

Anotherwaytoincreasethesweetnessoffreshfruitistocutitupandletthejuicesseepoutforalittlewhile,whichmakesthefruitabitsofterandcreatesanaturalsyrup.RicharddeRoqueofSeason10sayshecutsupfruitintheeveningandletsitsitinthefridgeovernight.“IslicestrawberriesandsprinkleonsomeTruvia, then store them in a resealable container that I takewithme towork.WhenIgetacravingforasweetsnack,Ihavesomestrawberries,andithelpsmegetthroughtheday.”

Freezing fruit is another way to create different flavors and textures.Contestantsoftenstashfrozengrapesinzip-topbaggiesandpopafewintotheirmouths for a refreshing post-workout treat. Tara Costa of Season 7 says shehatestheprocessofchoppingupfreshfruit,soshestocksuponfrozenfavoritesfrom the grocery store, like bags of frozen mango chunks, blueberries,pineapple,strawberries,andmixedberries.Shecombinesallofthefrozenfruitinabigbowlandjustletsitdefrostinthefridge.It’sherfavoritepotlucksuppercontributiontotaketoafriend’sdinnerparty.“Ifyouwanttogetalittlecrazy,”shesays,“addsomefrozenyogurt, justonescoop.”Keepingfrozenberriesonhandisalsoagreatwaytosavemoneyandensurethatyoualwayshavefruitathome.Andthey’reperfectformakingsmoothies.

Whether you enjoy your fruit baked, chopped, fresh, or frozen, the fruit-forwarddessertsinthepagesthatfollowaresuretopleaseyourpalatewithoutpackingonextrapounds.

BiggestLoserTrainerTip:BobHarper

Everysingleseason,thesecontestantsinspireme.Ilookatallthesecontestantson our show throughout the years, and I justwant say to the people sitting athome,whatisreallystoppingyou?Whatareyouwaitingfor?

AMARETTOPEARSWITHTOASTEDALMONDSAgavenectarhasbecomeincreasinglypopularinrecentyearsasasubstituteforcornsyrupandotherrefinedsweeteners.Itslowerglycemicindexvaluemeansthat it doesn’t create spikes in blood sugar the way that white sugar does.Recently it’sbecomeavailable inanumberof flavoredvarieties. IparticularlylovetheIrishcrèmeandamarettoflavors,whichcanaddadashoflow-caland“virgin” flavor to dishes that would otherwise contain alcohol, such as thesenuttyAmarettoPears.

Butter-flavoredcookingspray2firmmediumpears(anyvariety)½tablespoonunsaltedbutter,melted1tablespoon+1teaspoonamaretto-flavoredagavenectar4lightlysalteddry-roastedalmonds,finelychopped

Preheat theoven to375°F.Linean8″x8″bakingdishwithparchmentpaper(seepagexiii).Lightlymist theparchmentwithcookingspray.Crinklea largepieceoffoiltoformalogabout6″long,2″wide,and1″high.Settheloginthecenterofthebakingdish(thiswillensurethepearslayflatsotheglazedoesn’tdripoffduringbaking).

Cut thepears inhalf lengthwise.Carefullyscoopout thecoresandremovethestems.Placethehalvesonthepreparedbakingdish,cutsidesup,sothetipsreston the prepared log. Drizzle the butter, then the agave evenly over the pearhalves.Sprinklethealmondsevenlyoverthepears.

Bakefor55to60minutes,oruntilverytenderandlightlybrownedaroundtheedges (you shouldbe able to cut thepearswith a forkwithoutmuchmuscle).Allow the pears to cool for 15minutes, or until they’re justwarmor at roomtemperature.Serve.

Makes4servings

Per serving: 89 calories, < 1 g protein, 18 g carbohydrates (14 gsugar),2gfat,<1gsaturatedfat,4mgcholesterol,2gfiber,2mgsodium

NAKEDAPPLETARTInculinaryschool,Iusedtomakeatartverysimilartothisone,onlyithadacrustwithenoughbutter to requireaweekofbutt-kickingwithJillian!Now, Ienjoyitnaked—withoutacrust,thatis.

Ipreferthelookofthis“tart”whenit’sbakedinaroundorovaldish.Youcanuseasimilar-sizesquareorrectangledish, ifnecessary.Notethat thetartcooks for quite a while, allowing the apples to transform into layers of soft,sweetdeliciousness.Thetopofthetartwillstarttolookburnt,butdon’tworry,it’snot!It’sjusttheresultofjuiceandcinnamoncaramelizingontotheapples—ohsosweet!

Butter-flavoredcookingspray2largecrispapples(suchasGoldenDeliciousorGrannySmith),peeled3/4cup100%applejuice(notfromconcentrate)2tablespoonscoconutsugar2teaspoonsunsaltedbutter,melted1teaspoongroundcinnamon

Preheat the oven to 425°F. Lightlymist a 10″ ceramic or glass tart dishwithcookingspray.

Cut the apples in half lengthwise and remove the cores. Slice each halflengthwise into very thin slices. Starting from the outer edges of the dish,arrangetheappleslices,layingthemhorizontally,intightlyoverlappingcirclesinthebottomofthedish,untilalloftheappleslicesareused(theywillmakearoseorflowerblossompattern).

In a small mixing bowl, whisk together the apple juice, sugar, butter, andcinnamon until well combined (the sugar and cinnamon will not dissolvecompletely).Pourhalfoftheapplejuicemixtureevenlyovertheapples.Reservetheremaininghalf.

Bakefor30minutes.Pourthereservedmixtureevenlyovertheapples.Bakefor25 to 30minutes longer, or until the apples are very tender and the glaze hascaramelizedon the topandaround theedgesof the tart (it should lookalmostburnt—darkbrown,butnotblackened).Coolfor5minutes,thendivideamong4servingplatesordishesandserve.

Makes4servings

Perserving:120calories, traceprotein,27gcarbohydrates (21gsugar),2gfat,1gsaturatedfat,5mgcholesterol,3gfiber,20mgsodium

GRILLEDPEACHANDHONEYPISTACHIOTOWERChefCameronPayneofTheBiggestLoserResortatFitnessRidge,whocreatedthis elegant recipe, suggests garnishing it with additional fresh mint leaves,lemonororangezest,orafewpistachios.Ifyouopt forthepistachios, justbecarefulnottooverdoit.Eachtablespoonaddsabout63caloriesand4gramsoffat.Becausemintleavesandzesthavevirtuallynocalories,feelfreetousethemasdesired.

ChefPaynekeepsaMicroplanezesteronhandforeasyzestingandsimplecleanup.Ifyoudon’thaveone,anyzesterwilldo.Justbesurethatyounevercutinto thepith (thewhitepart)of thepeel. If youdo, you’llgetabitterburstofflavor,notapleasantpunch.

1/3cuplow-fatricotta1tablespoonhoney1½tablespoonschoppedrawpistachios1/8teaspoonlemonzest+additionalforgarnish1/8teaspoonorangezest+additionalforgarnish1/8teaspoonfinelychoppedfreshmintleaves+additionalforgarnish1largeripepeach,cutinto6slices16navelorbloodorangesegments

Inasmallmixingbowl,mixthericotta,honey,½tablespoonofthepistachios,thelemonandorangezest,andmintuntilwellcombined.Setitaside.

Preheat the grill tomediumheat.Grill the peach slices untilwarmed through,turning once. In the center of a plate, layer a peach slice, then one orangesegment, then1 tablespoonof ricotta filling.Repeat2more timesso thatall3peachslicesaretopped,thendothesamewithasecondplate.Garnishtheplateswith the remaining orange sections, mint leaves, pistachios, and orange andlemonzest.

Makes2servings

Per serving: 186 calories, 7 g protein, 32 g carbohydrates (26 gsugar),5g fat,2gsaturated fat,10mgcholesterol,4g fiber,102mgsodium

FormorewaystoliveTheBiggestLoserlifestyle,gotobiggestloser.com.

HONEY-DRIZZLEDPEARFANWITHBLUE

CHEESEThismakesabeautifulfirstcoursetoabuffetoranelegantafter-dinnerdessertto impress friends (it shouldbeeatenwitha fork,notyourhands,as thepearslicesareverythin).Infact,it’sverymuchinlinewith“whattheFrenchwoulddo"—afarcryfromdietfood.Ifyou’reinahurry,justchopthepearsandthroweverythingtogetherinato-gocontainerforaquicksnack.

½mediumpear(anyvariety),coredandverythinlyslicedlengthwise½ouncecrumbledreduced-fatbluecheese(about2tablespoons)½teaspoonhoney

Arrange the pear slices on an appetizer plate so the slices are touching in thecenter and point outward (they can overlap slightly), creating a circular “fan”pattern.Sprinklethebluecheeseevenlyoverthepears.Drizzlethehoneyevenlyovertop.Serveimmediately.

Makes1serving

Per serving: 101 calories, 4 g protein, 16 g carbohydrates (11 gsugar),3gfat,2gsaturatedfat,8mgcholesterol,2gfiber,192mgsodium

BiggestLoserTrainerTip:JillianMichaels

Youowetheworldonethingandthatistobeuniquelyyourselfandtotakecareofyourself.That’s thebestgift thatyoucouldgiveanyone—tomakesurethatyourheartandyourheadaretogether.

MERINGUE-TOPPEDPINKGRAPEFRUITThisdeliciouscombinationof sweetandsourcanbemadewithanyvarietyofgrapefruit. I particularly love the pretty pink color peeking from the cloud ofmeringue.Ifthegrapefruithalvesseemwobblyasyouplacethemonthebakingdish,sliceoffaverythinportionfromthebottom(notthecutside)sotheysitflat—justbesuretomakethecutthinenoughthatyou’reonlycuttingpeel,notintothefruit.

2mediumpinkgrapefruit2cups“CuttheCrap”WhippedTopping(page217)

Preheattheovento350°F.Lineamediumbakingsheetwithparchmentpaper.

Cut both grapefruit in half crosswise and remove any visible seeds. Using agrapefruitknifeorsmallparingknife,cutinbetweenthemembranesofeachhalf(thiswillmaketheflesheasiertoeatonceit’stopped).Setthegrapefruithalveson the prepared baking sheet. Top each half evenlywith thewhipped topping(about½cuponeach).

Bakefor20to25minutes,oruntilthetoppingisgoldenbrownontopandthegrapefruitiswarmedthrough.

Makes4servings

Per serving: 89 calories, 1 g protein, 22 g carbohydrates (21 gsugar), tracefat, tracesaturatedfat,0mgcholesterol,1gfiber,10mgsodium

BEIN’BOLDBALSAMICBERRIESIloveservingtheseberriesinamartiniglasstogivethemanelegantair.Feelfreetoaddfreshmintor freshbasil to thetopjustbeforeservingforakickofcalorie-free flavor. I recommend using an aged vinegar for this recipe, ifpossible—theytendtobebetterqualityandwillgivethissweet,simpleendingarichertaste.

1tablespoonbalsamicvinegar2teaspoonshoney1cupquarteredstrawberries

Add the vinegar and honey to amedium resealable glass or plastic container.With amini-whisk,whisk untilwell combined.Add the strawberries and tossuntilthey’rewellcoated.Coverandrefrigeratefor30minutes.

Tosstheberriesagainandtransferthemtoamartiniglass(orothersmallservingbowl).Serveimmediately.

Makes1serving

Per serving: 106 calories, 1 g protein, 26 g carbohydrates (21 gsugar),<1g fat, tracesaturated fat,0mgcholesterol,3g fiber,7mgsodium

AndreaHough,Season9Here’smynewfavoritesnack:Cutanapple intoslices.Thenmakeadip with some nonfat Greek yogurt and add a few choppedwalnutsandsprinkleonalittlebitofnaturalsweetenerlikeTruvia.Ittasteslikeapplepie!

STRAWBERRYDAIQUIRICREAMPIEMakesureyourefrigeratethispieforthefull12hours,asindicated,toensureitsetscompletelyandwilleasilysliceintowedges.Becauseithastositovernight,thisisagreatdesserttomakeaheadoftimeforguests.Oneslicecontainsjust126calories,soifyou’dliketomakeitalittlemoreindulgent, feel freetousewholewheat grahamcrackers for the crust instead of the cereal. Just keep inmindthatevenmostnaturalwholewheatgrahamcrackerscontaincanesugar.

Butter-flavoredcookingspray3/4cupwholegrain,crunchy,high-fiber,low-sugarcereal(IusedKashi7WholeGrainNuggets)2tablespoons100%fruitstrawberryspread1¼cupsfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)1/3cupcoldwater3tablespoonsfreshlysqueezedlimejuice1packet(.25ounce)unflavoredgelatin2½cupstrimmedfreshstrawberries3tablespoonslightagavenectar2tablespoonsdarkorlightrum¼teaspoonsalt4strawberriescutinhalflengthwise“CuttheCrap”WhippedTopping(page217),optional

Preheat the oven to 350°F. Lightlymist a 9"-diameter pie platewith cookingspray.

Add the cereal to the bowl of a food processor fitted with a chopping blade.Processfor15to20seconds,oruntilthecerealiscrushed.Transferthecerealtoa small mixing bowl and add the fruit spread. Mix until well combined (themixtureshouldbeslightlysticky).Pourthecerealmixtureintothepreparedpieplate.Usinga smallpieceofparchmentpaper, gentlypress the cerealmixtureevenly across the bottom and up the sides of the pie plate. Bake for 7 to 9minutes,oruntillightlygoldenbrown.Allowittocoolcompletely.

Meanwhile,spoontheyogurtintoaclean,lint-freecottondishtowel.Carefullypulltogetherallcornersofthetoweltocreateapoucharoundtheyogurt(besuretograballsidesofthetowelortheyogurtwillleakout).Gentlytwistthetoweloneortwotimes,oruntilasteadystreamofliquidstartstodripfromit(donottwist toomuchortheyogurtwillsquishoutofthetowel).Allowtheyogurt tostrainuntilasteadystreamofliquidnolongerrunsfromthetowel(afewdropsofliquidareokay).Placethetowel-wrappedyogurtinastraineroverabowl.Setitaside.

Inasmallsaucepan,mixthewaterandlimejuice.Sprinklethegelatinoverthetop.Setitaside.

In a food processor fitted with a chopping blade, puree the strawberries untilsmooth,pausing toscrapedownthesidesof thebowlwitharubberspatula, ifnecessary.Transferthemtoamediummixingbowl.Stirintheagave,rum,andsalt.Setthemixtureaside.

Placethegelatinmixtureoverlowheat.Usingawoodenspoon,stirthemixture

constantlyuntil thegelatin is completelydissolved.Pour it into the strawberrymixture.

Usingarubberspatula,scrape thestrainedyogurtfromthe towelandaddit tothestrawberrymixture.Usingasturdywhisk,stiruntilwellcombined.Pourthefillingintothepreparedcrust.Placeadinnerplateupsidedownoverthepiedishtocoverit.Refrigeratethepieonalevelshelfovernight(at least12hours),oruntilitiscompletelyset.Arrangethestrawberryslices,cutsidesdown,aroundtheouteredgesof thepie togarnish.Slice into8equalwedgesand topwithadollop of whipped topping, if desired. Serve immediately, or cover andrefrigerateforupto3days.

Makes8servings

Per serving: 126 calories, 4 g protein, 26 g carbohydrates (15 gsugar),tracefat,tracesaturatedfat,0mgcholesterol,2gfiber,143mgsodium

BrendonDonovan,Season10MyfavoritesweettreatontheRanchiscrushedstrawberries,blueberries,andpeacheswithasprinklingofTruvia,stevia,oragavenectar.

SWEET&SOURPOWERGRAPESIprefermysweetsnacksofthistypetobeonthesmallerside—sometimesIjustneedsomethingsweettotaketheedgeoffacraving.Butyoucaneasilydoublethisrecipeforalargersnackthat’sstilllessthan150calories.

1tablespoonlow-fatsourcream1½teaspoonscoconutsugar10largeseedlessgrapes(anyvariety)

Spoonthesourcreamandsugarintoseparate,smallbowls.Dipeachgrapefirstintothesourcream,thenthesugar,andeat!

Makes1serving

Per serving: 74 calories, < 1 g protein, 17 g carbohydrates (13 gsugar),1gfat,<1gsaturatedfat,5mgcholesterol,tracefiber,29mgsodium

SeanAlgaier,Season8Lookatme. It ispossible to loseweightandgethealthyplushaveafamilyandajobandareallife.Anybodyintheworldcandoit.Justsitdown,make a plan, and stick to it. Don’t go blindly into it. Map outsomebabysteps.

CREAMYNO-CONSEQUENCEFRUITSALADThough this recipe is far froma traditional ambrosia, the creamy texture andcoconut make it reminiscent of one. Fortunately, the sugars consumed herewon’tspikeyourbloodsugar.

Makesuretouseafirmbananawhenpreparingthisfruitsaladtoachieveanidealconsistency.Youwantthecreaminessof thedressingtocontrastwiththe

fresh,firmfruitpieces.

1cuptrimmed,quarteredstrawberries1cupbite-sizeapplechunks(anyvariety)¼cupfat-free,fruitjuice-sweetenedvanillayogurt2tablespoonsfinelyshreddedreduced-fatunsweetenedcoconut(IusedLet’sDo...Organic

40%lessfatcoconut)1cup½“-thickbananaslices

Addthestrawberries,apples,yogurt,andcoconuttoamediumresealableplasticcontainerandstiruntilwellcombined.Addthebananasandstirgentlyuntiljustcombined.Refrigerateforatleast2hours.Dividebetween2servingbowlsandserveorkeeprefrigeratedforupto2days.

Makes2servings

Per serving: 182 calories, 3 g protein, 37 g carbohydrates (23 gsugar),4gfat,3gsaturatedfat,0mgcholesterol,6gfiber,17mgsodium

JulioGomez,Season8Letgoof the fearand justgowith it.Know thatyoucando thisandmove forward.Andmakeyourselfaccountable fornotonlygetting tothegymbutforputtingfortharealeffortonceyou’rethere.

PEACHBLACKBERRYBETTY

Fruitbettiesandcrumblesareusuallyextremelycaloriedense—evenworsethanchocolatecakeinmanycases—becausetheycontainsomuchsugarandbutterandbecause the fruit shrinks substantially during the cookingprocess.Here Iused blackberries with peaches because in addition to being a great flavorcombination,theblackberriesshrinklessthanmanyotherfruits.

Iusuallyliketocutthepeachesinhalf,thenpeelthem,asopposedtodoingittheotherwayaround.IfindthatIwastelessfruitifIhalvethembeforecuttingthem.

Butter-flavoredcookingspray¼cupwholegrainoatflour3cups1″cubespeeledfirmpeaches(about3mediumpeaches)3cupsfreshblackberries¼cup+2tablespoonslightagavenectar2tablespoonsfreshlysqueezedlemonjuice3/4cupold-fashionedoats2tablespoonsverycoldunsaltedbutter,cutintocubes1tablespoon100%fruitblackberryspread

Preheattheovento350°F.Lightlymistan8″x8″glassorceramicbakingdishwithcookingspray.

Addtheflourtothebowlofamini-foodprocessorfittedwithachoppingblade.Processitfor2minutes.

In amediummixing bowl,mix the peaches, blackberries, agave, lemon juice,andflouruntilwellcombined.Transferthemixturetothepreparedbakingdish.Setaside.

Inasmallmixingbowl,combinetheoats,butter,andfruitspreadusingapastryblenderuntilwellcombined.Sprinkletheoatmixtureevenlyoverthetopofthefruit mixture. Bake for 45 to 50 minutes, or until the fruit is tender and hotthroughoutandthetoppingisgoldenbrown(onlysomejuicesshouldremaininthebottomofthepan;itshouldn’tberunny).Transferthedishtoawirerackandcoolforabout5minutes.Cutinto6pieces.Serveimmediately.

Makes6servings

Per serving: 215 calories, 4 g protein, 41 g carbohydrates (27 gsugar),5gfat,2gsaturatedfat,10mgcholesterol,6gfiber,1mgsodium

MANGOFLOWERONASTICKIt can be challenging to convince children to choose fruit for snack time ordessert. But with a little TLC, you can create something really special thatthey’llgetexcitedabout.Thismangoflowerisaperfectexample.Byputtingitonastickandcuttingitinto“petals,”they’remorelikelytograbafreshmangothandigthroughthecookiejar.

Forthegrown-upsinyourhome,youcanaddapunchofflavorbysqueezingfreshlimejuiceontopandsprinklingonalittlecayennepepper.

1ripemediummango,peeled

Youwillneeda4″-to-6″-longmetalskewerwithasharppointatoneend.

Holdthemangoverticallyuprightonyourcuttingboardsothemorenarrowendpointsupward.Picture thepetalsofa rose, thencarefully,usingasharpknife,cuta thinslicestartingfromthe topof themango,workingyourwaydowntothe base, without cutting all the way through the fruit (you are creating theoutsidelayerof“petals").Foldthe“petal”down,thenrotatethemangoabout30degrees.Repeattheprocess,gentlybendingthe“petals”outwardawayfromthepit,butbeingcarefulnottobreakthefruit,untilyougettothepitinthecenterandcannolongerslice thefruit.Carefullypress theflowerpetalsbacktowardthecentertobrieflyreturnthefruittoitsoriginalshape.

Turnthefruitupsidedownandinserttheskewerintothepituntilyoucan’tpushit any further. Using a meat mallet, hammer the skewer firmly into the fruit.Hold the stickupright (like a lollipop) and reopen thepetals so it looks like aflower.Serveimmediately.

Makes1serving

Per serving: 135 calories, 1 g protein, 35 g carbohydrates (31 gsugar),<1g fat, tracesaturated fat,0mgcholesterol,4g fiber,4mgsodium

STRAWBERRYCLOUDSOUFFLESThisdessertisextremelylightbothinconsistencyandinconsequence.It’sidealto serve the soufflés immediately—as they cool, they do deflate—but truth betold, they’re delish out of the refrigerator the next day. They’re not nearly aspretty by then, but they actually taste a bit sweeter. Heck, for less than 75calories,youcanhaveoneatnightandonefromtherefrigeratorthenextday!

Butter-flavoredcookingspray½cupchoppedfreshstrawberries¼cupcoconutsugar

1tablespooncoconutrum3largeeggwhites1/8teaspooncreamoftartar

Preheat the oven to 375°F. Lightly mist four 3½″-diameter (½-cup capacity)ramekinswithcookingspray.

Inthebowlofablenderoramini-foodprocessorfittedwithachoppingblade,process the strawberries, pausing to scrape down the sides of the bowl ifnecessary, until they are completely smooth.Place a finemesh strainerover amediummixing bowl. Pour the strawberry puree into the strainer and using aspatula, press it through the strainer. Stir in the sugar and rum until wellcombined.Setaside.

Addtheeggwhitesandcreamof tartar toaclean,dry,mediumglassormetalmixingbowl.Usingahandorstandmixerfittedwiththewhiskattachment,beatthewhitesuntiltheyarestiffbutnotdry.Usingaspatula,gentlyfoldthewhitesin3additionsintothestrawberrypuree,beingcarefulnottoovermix.Dividethemixtureevenlyamongthepreparedramekins.

Bakefor10to12minutes,oruntilthesouffléshavepoofedwellabovethedishandaregoldenbrownontopandarenolongerrunnyinsidewhenpokedinthecenterwithabutterknife.Serveimmediately.

Makes4soufflés

Per soufflé: 73 calories, 3 g protein, 15 g carbohydrates (10 gsugar),tracefat,tracesaturatedfat,0mgcholesterol,<1gfiber,70mgsodium

KIWIMANGOPINEAPPLECREPESIwasluckyenoughtovisitTheBiggestLoserResortatFitnessRidgethisyear,whichwasanincredibleexperience.Whowould’vethought7hours(perday!)ofworking out could feel self-indulgent? We went on beautiful hikes, and eachpersonImethadsuchwonderfulenergythatitwasapleasuretobethere.Butthebestpartwasgetting toeatChefCameronPayne’s scrumptiouscreations.Thiscreperecipe,whichhekindlyagreedtosharewithus,isagreatreflectionofTheBiggestLoserlifestyleandhisdeliciousandhealthycuisine.

Forthecrepe:

1/3cupwholegrainoatflour

6eggwhites2/3cupunsweetenedricemilk2tablespoonssoynutbutter¼teaspoonseasaltButter-flavoredcookingspray

Forthecrepefilling:

2cupsall-naturallow-fatricottacheese¼cup+1tablespoonhoney1teaspoonlemonzest1cup½”mangocubes½cup½”kiwicubes½cup½”pineapplecubes

Forthetropicaltopping:

½cup½”kiwicubes½cup½”mangocubes½cup½”pineapplecubes

Toprepare the crepes: Sift the flour into amediummixing bowl. In a secondmediummixingbowl,usingasturdywhisk,mix theeggwhites,milk,soynutbutter, and salt untilwell incorporated.Slowlypour themixture into thebowlwith the flour andmix just until no lumps remain, being sure not to overmix.Coverandrefrigerateitfor1hour.

Topreparethefilling:Inasmallmixingbowl,stirthericotta,honey,andlemonzest until mixed thoroughly. Add the mango, kiwi, and pineapple and verycarefullyfoldthemintothericottamixture.Coverandrefrigerateuntilreadytouse.

To prepare the topping: In a small mixing bowl, stir the kiwi, mango, andpineappleuntilwellcombined.Coverandrefrigerateuntilreadytouse.

FormorewaystoliveTheBiggestLoserlifestyle,gotobiggestloser.com.

Tomakeandassemblethecrepes:Placeanonstickcrepepanornonstickgriddle

over medium heat. Lightly mist it with cooking spray. When hot, ladle 3tablespoons of the batter into the pan. Tilt the pan with a circular motion tocreateacircleofbatterthatisabout5½”indiameter.Cookfor30secondsto1minute, or until lightly golden on the bottom and set enough to flip. Using alargespatula,carefullyflipit.Cookthecrepefor30secondsto1minutelonger,oruntil it iscookedthroughandalightgoldenbrown.Transfer it toaplateorlarge, clean, flatwork surface to cool. Repeat the process 7 times to create 8crepes. (Once they are cool, you can layer them with parchment paper, ifdesired).Placeonecrepeflatonaplateoronyourworksurface.Addascant½cupofthefilling and roll the crepe, enchilada-style. Spread¼ cupof the topping evenlyoverthetop.Repeatwiththeremainingcrepes.

Makes8servings

Perserving: 198calories, 12gprotein, 30g carbohydrates (22gsugar),5g fat,2gsaturated fat,20mgcholesterol,2g fiber,266mgsodium

DannyCahill,Season8WinnerWhenyoueathealthyfoodsforawhile,your tastebudsbegintoappreciatethesweetnessofasimplepieceoffruit.Butifyougoouttodinnerandreallywanttoordersomethingmoredecadent—orderasmallersizedessertandsplititwithafriend.Youcansatisfyyourcravingwithjustacouplebites.

BLACKTEAMBANANABOATThis dessert is super simple and justmight take you back to childhood if youeverroastedbananasoveracampfire.Notethatthebananapeelwillturnblackintheoven.Don’tworry,you’renotburningit!

1mediumbanana(about7″),unpeeled1tablespoonChocolate“Fudge”Sauce(page215)1teaspoonfinelyshreddedunsweetenedreduced-fatcoconut(IusedLet’sDo...Organic)

Preheattheovento350°F.

Holdthebananawiththeendsfacingup.Slicelengthwisedownthecenterofthebanana,about½”fromoneend to½”fromtheother,creatingapocket (makesurenottosliceallthewaythrough).Placethebananaonasmallbakingsheet,cutsideup.Pushtheendstowardeachotherto“open”thebananauntilitstandsupright.

Spoonthefudgesauceevenlyinthecenterofthebanana.Sprinklethecoconutoverthefudge.

Bakefor10to12minutes,oruntilsoft.Usingafork,mashthecookedbanana,sauce,andcoconuttogether.Eatitstraightfromthepeelorscoopitintoabowlandserveimmediately.

Makes1serving

Per serving: 161 calories, 2 g protein, 41 g carbohydrates (32 gsugar), < 1 g fat, < 1 g saturated fat, 0mg cholesterol, 5 g fiber,tracesodium

KoliPalu,Season9Youreallyhavetoplanyourmealsandpreparethembeforehand.Thelesspreparedyouare,themorelikelyyouaretograbsomethingfromthevendingmachine.

W

4SweetSnacks

hen it comes towhippinguphealthy snacks to satisfy their sweet tooth,TheBiggestLosercontestantsgetverycreative.Fortunately,withawell-

stockedkitchenattheRanch,theycan’tgetthemselvesintotoomuchtrouble.The contestantswho have young kids at home are especially interested in

learning how to create healthier versions of snack-time favorites, and they’reeagertopassonwhatthey’velearnedaboutnutritiontotheirkids.DinaMercadoof Season 8 says that when it comes to snack time, she gives her young sonchoices.“Sincehe’sakid,Ialwaysgivehimtheoptionofthehealthysnackorthenot-so-healthysnack.ButItellhimwhateachchoiceisgoingtodoforhisbody,shesays.“Hestillsometimesgoesforthenot-so-healthychoice,butmore

andmorehepicksthehealthysnack.”BiggestLoserClub.com nutrition expert Greg Hottinger, RD, says it’s

importanttoconsiderthequalityofthecaloriesaswellastheportionsizewhenchoosingsnackfoods.“Eatingfat-freeorlow-fatsnacksdoesn’talwaysdeliverwhatyou’relookingfor,”saysHottinger.“There’salwaysroominyourdietforhavingatasteoftherealthing,inmoderation.”

Season8winnerDannyCahillsaysoneofthejoysofgoingbackhomewasteachinghiskidsabouthowtomakehealthychoices.“It’ssomuchbetterthanwhatIwasteachingthembefore,”hesays.“Iwenttomychildren’sschoolandbroughtbagsofpotatochipsandair-poppedpopcorn.Ishowedthemhowtheycouldeatalotmorepopcornforthesameamountofcaloriesasjustafewchipsandwithmuchlessfat.Ithelpskidstoseethedifferenceinquantityinordertounderstandnutrition. It’sokayfor themtoeatapotatochipnowandagain,aslongastheydon’tdoitallofthetime.”

The beauty of all the snack recipes in this chapter is how quickly andpainlesslyyoucanstockyourfamily’skitchenwithhealthy,on-the-gotreatsthatsatisfywithoutalotofcalories.Infact, there’sonesweetsnackinthischapter(Sparkling Black Cherry Squares, page 87) that contains just 25 calories perserving!ChefDevinsays,“It’snotthemostindulgentrecipe,butat theendofthenightwhenyouwantalittlesomethingsweet,ithitsthespot.”

10SnacksforaSweetTooth

BiggestLoserClub.com nutrition expert Greg Hottinger, RD, sharesthesequicksnackideasthatofferalotofsweetsatisfactionfor150caloriesorless.

1. 2FigNewtons(110calories)2. ½cupTotalcerealwith½cupnonfatmilkand10raspberries

(125calories)3. ½cupslicedstrawberrieswith½cupnonfatplainyogurt(100

calories)4. Frozenfruitbar(110calories—checklabel)5. Bakedapple:Coreamediumapple;mix¼cupcookedbrown

ricewithcinnamonand1tablespoonraisinsandstuffintothe

centeroftheapple.Bakeat350°Funtiltender(150calories).6. Lindtchocolateball(70calories)7. Fudgsicle(100calories)8. ½ cup sorbetmadewith real fruit (look for brandswith 100

caloriesper½cup)9. Whaguru Chew (150 calories—available at natural food

stores)10. ½cuppudding,low-fat(100calories)

“NEW”-TELLAPIZZAIlovethetasteofNutella—thedeliciouscombinationofhazelnutsandchocolatejust shouldn’t be avoided. So here I’ve created a natural (“new”) alternativethattastesjustasgreatandallowsyou(andme!)toindulgemoreoften.

1reduced-fatwholewheatflourtortilla(7″diameter)(seenote)½tablespooncreamyunsaltedunsweetenedhazelnutbutter2teaspoonsChocolate“Fudge”Sauce(page215)

Preheattheovento400°F.

Placethetortillaonasmall,nonstickbakingsheet.Bakefor3to4minutesperside,watchingcarefully,oruntil completelycrisp through. If airbubbles formduringbaking,opentheoven,pokethebubbleswithafork,thenuseaspatulaorovenmitttopresstheairout.Transferthetortillatoaservingplate.Spreadthehazelnutbutter evenlyover the tortilla, leavingabout a½”border.Drizzle thefudge sauce evenly over the pizza. Slice into 4 or 8 wedges and serveimmediately.Note: I don’t recommend using a low-carb tortilla in this recipe. Look for awholegrainorwholewheatoptionthatislowinfatandabout110calories.Thelow-carboneswon’tcrispproperlyintheovenandwon’ttasterighteither.

Makes1serving

Per serving: 185 calories, 5 g protein, 32 g carbohydrates (7 gsugar),6g fat, tracesaturated fat,0mgcholesterol,4g fiber,135

mgsodium

BiggestLoserTrainerTip:JillianMichaels

Happinesscomeswiththeachievementoflittlegoals.Withlittletinystepsthatyoutakeeverysingleday,you’llhavealittleaccomplishmentthatwillteachyouadifferentreality.Youhaveeverythingthatittakestoachieveanythingthatyouwant.Itwillnotbeeasy.Butitwillbeworthit.

RASPBERRY“JELLYROLLS”I included a recipe for Better Blueberry Pancakes in the first Biggest LoserCookbookthatIcontinuallyreceivefanlettersabout.Sincethey’vebeensowellreceived,I’vecreatedthesenot-exactly-jelly-rollsusingthatpancakebatterasabase insteadofbuttery,sugarycakebatter.Thesepickup-ablesweet treatsareperfectforkidsandgrown-upsalike.AndifyoulovethemasmuchasIdo,youcan keep thebatter prepared in your refrigerator for a fewdays so it’s readywhenacravinghits!

½cuplow-fatbuttermilk½cupwholegrainoatflour1largeeggwhite,lightlybeaten½teaspoonbakingsoda¼teaspoonvanillaextract¼teaspoonsalt1tablespoonwaterButter-flavoredcookingspray2tablespoons+2teaspoons100%fruitraspberryspread1/8teaspoonunsweetenedcocoapowder(optional)

Inasmallbowl,combinethebuttermilk,flour,eggwhite,bakingsoda,vanilla,salt,andwater.Whiskuntiljustblended.Letstandfor10minutes.

Heatalarge,nonstickskilletovermediumheatuntilitishotenoughforaspritzofwatertosizzleonit.Withanovenmitt,brieflyremovethepanfromtheheattomist lightlywithcookingspray.Returnthepantotheheat.Pourtwo¼-cupdollopsofbatteronto theskillet (halfof thebattershould remain).Cookfor2minutes,oruntilbubblesappearonthetopsandthebottomsaregoldenbrown.Flip.Cookfor2minutes,oruntilbrownedonthebottom.Transferthefinished“cakes” toacuttingboardor flatworksurface.Re-spray thepanandcook theremainingbattertomake4total.

Place the finished “cakes,”with the sides thatwere cooked first, facedownonyour work surface. Spread each evenly with 2 teaspoons of the fruit spread,leavingabout½”ofoneedgebare.Gentlyrolleach“cake”fromthefillededgeto thebareedge intoa tubeshape,beingcareful that thespreaddoesnotgushout. Arrange them on a serving plate, seam sides down. Transfer the cocoapowder,ifdesired,toafinesieveorsifterandlightlydustthetopsoftherollsevenlywiththecocoa.Serveimmediately.

Makes4servings

Per serving: 84 calories, 4 g protein, 14 g carbohydrates (7 gsugar),1g fat, tracesaturated fat,2mgcholesterol,1g fiber,351mgsodium

CONE-NOLIS

If you have any trouble finding dark chocolate chunks, which are mostcommonly sold at natural food stores, you can buy any dark chocolate (darkchocolate isrich inantioxidantsandthus thebestchoice)andchopit into¼”(or smaller)pieces for this recipe.Whenyouopen thecontainerof ricotta,besure to drain any liquid thatmay be sitting on the top. It’llmake for amuchcreamier,richerfilling.

1cupall-naturallow-fatricottacheese1tablespoonamaretto-flavoredagavenectar1tablespoonnatural70%cocoaminidarkchocolatechunks,coarselychopped4naturallysweetenedwheatsugarcones(IusedLet’sDo...Organic)

Usingawhisk,mix the ricotta,agave,and½ tablespoonof thechocolateuntilcombined. Cover the mixture and refrigerate for at least 1 hour to allow thefillingtochillandtheflavorstomeld.

Divide the ricotta mixture evenly among the four cones (about ¼ cup each).Sprinkle the remaining chocolate pieces evenly over the cones. Serveimmediately.

Makes4servings

Per serving: 143 calories, 7 g protein, 18 g carbohydrates (7 gsugar),4gfat,3gsaturatedfat,20mgcholesterol,<1gfiber,160mgsodium

SuzanneMendonca,Season2WhenIwantasweetsnack,Iliketospreadagrahamcrackersquarewithfat-freecreamcheese.Iusuallyputfruitspreadorfreshberriesontopofit.

MIXEDBERRYDESSERTNACHOSThisrecipeisasweetspinontraditionalnachosthat is justas funandjustasmessyasthesavoryversion.Andthewholegrain“chips”andfruitofferaniceboostofbelly-fillingfiber.

1reduced-fatwholewheatflourtortilla(7″diameter)(seenote)1tablespooneggsubstitute½teaspooncoconutsugar

1/3cupblueberries1/3cupstemmedandchoppedstrawberries2tablespoonsRaspberryTapenade(page216)

Preheattheovento400°F.Lineasmallbakingsheetwithparchmentpaper.

Lightlybrush the tortillaevenlywithhalfof theeggsubstituteand sprinkle¼teaspoonof thesugarover top.Flipoverand repeaton theother side.Cut thetortillainto8equalwedges.Transferthewedgestothepreparedbakingsheet,sotheydonottouch.Bakefor2to4minutesperside,oruntiltheyarecompletelycrispandlightlybrowned.Allowthemtocoolcompletely,about10minutes.

Arrange the cooled chips in a medium shallow bowl. Top them with theblueberries,followedbythestrawberries.DrizzletheRaspberryTapenadeovertopandserveimmediately.

Note: I don’t recommend using a low-carb tortilla in this recipe. Look for awholegrainorwholewheatoptionthatislowinfatandabout110calories.Thelow-carboneswon’tcrispproperlyintheovenandwon’ttasterighteither.

Makes1serving

Per serving: 183 calories, 5 g protein, 41 g carbohydrates (9 gsugar),3g fat, tracesaturated fat,0mgcholesterol,6g fiber,155mgsodium

BiggestLoserTrainerTip:BobHarper

Alotofpeopleharborthefalsenotionthatskippingamealduringthedaywillhelp them shed pounds.However, this inevitably leads tomassive bingeing atnight. Instead, eat your bigger meals earlier in the day and progressivelydownsizethelateritgets.

MOCHASILKCUSTARD

Thisisadelicioustreattohaveonhandforcoffeeandchocolatelovers.Ithasafractionofthefatandcaloriesofmochacoffeedrinksorchocolatecustards,andit’ssimpletoputtogether.

To make this dessert extra special, I sometimes top it with crushedchocolate-covered espresso beans and a little whipped topping. To crush theespressobeans,justplacetheminaresealableplasticbagandgivethemafewpounds with a meat mallet. Three espresso beans per dessert add about 20calories and 1 gram of fat (and 1 tablespoon of “Cut the Crap” WhippedToppingwilladdabout8calories).

1largeomega-3egg1tablespoonunsweetenedchocolatealmondmilk1packet(0.25ounce)unflavoredgelatin½tablespooninstantespressopowder1cupboilingwater½cupcoldfat-freeevaporatedmilk½cupall-naturallow-fatricottacheese1/3cupcoconutsugar3tablespoonsunsweetenedcocoapowder18darkchocolate-covered,naturallysweetenedespressobeans,crushed(optional)6tablespoons“CuttheCrap”WhippedTopping(page217),optional

Inablender,combinetheegg,almondmilk,gelatin,andespressopowder.Blendonhighspeedfor15seconds.Usingarubberspatula,scrapedownthesidesoftheblender, thenblend the ingredients foranother10seconds.Let themixturestandfor1minute,thenaddtheboilingwaterandimmediatelyblendforanother15 seconds, or until the gelatin is dissolved.Add the evaporatedmilk, ricotta,sugar,andcocoaandblendfor1minutelonger,oruntilthemixtureissmooth.

Divide the mixture evenly among six 3½” (approximately ½-cup capacity)ramekins or decorative custard dishes. Cover each with plastic wrap andrefrigerateforatleast3hours,oruntilset.Topwithespressobeansandwhippedtopping,ifdesired,justbeforeserving.

Makes6servings

Per serving: 104 calories, 6 g protein, 16 g carbohydrates (11 gsugar),2g fat,<1gsaturated fat,42mgcholesterol,<1g fiber,117mgsodium

APPLECINNAMONON-THE-RIGHT-TRAILMIXTrailmixcommonlycontainsdriedfruit,whichisgreatbecauseit’sallnatural.However,driedfruitcanbeverycaloriedense.HereI’veusedbaked-driedfruit(sometimes referred to as freeze-dried), which has become very popular inrecentyears.Awholecupofthebaked-driedappleshas116calories.Acupofmosttraditionallydriedappleshasabout220calories.

Forportioncontrol,itmightbebesttoportionthetrailmixassoonasyoumakeit.Thoughthisversionismuchlowerincaloriesandfatthanmostyou’llfind,it’ssoyummythatit’sstilleasytooverindulge.

1cupfruitjuice-ormolasses-sweetenedwholeoatorwholegraincinnamoncereal(IusedBarbara’sBakeryCinnamonCrunchShreddedOatsCereal)

1cupbaked-driedcinnamonapplechips¼cupraisins1/8cupreduced-salt,dryroastedalmonds

Mixthecereal,applechips,raisins,andalmondsinaresealableplasticcontaineruntil combined. Serve immediately or scoop by ½ cupfuls into snack-sizeresealableplasticbagsforon-the-gosnacking.

Makes5(½-cup)servings

Per serving: 113 calories, 2 g protein, 22 g carbohydrates (15 gsugar),2gfat,tracesaturatedfat,0mgcholesterol,2gfiber,66mgsodium

VickyAndrews,Season9Losing weight offers you an opportunity to do great things. Think ofyourself as an inspiration to others, and they’ll pay it forward just asyou’redoing.Workashardonyourweightlossaspossible!

CHOCOLATE-GLAZEDSOFTPRETZELBITESAdding a sprinkle of sea salt to chocolate has emerged as a trend in recentyears.Anditdoesn’tsurpriseme—it’ssuchadeliciouswaytosatisfysweetandsaltycravingsatonce.

Wholewheatpizzadoughprovidesagreatbasefortheseeveryone-friendlybitestoppedwithamouthwateringglaze.Thoughitmightbetemptingtomakeextrapretzelsinordertohaveleftovers,pretzelsarereallybesteatenthesameday,sobesurenottooverdoit!

2tablespoonsbakingsoda8ounceswholewheatpizzadough(nomorethan3gramsoffatper2-ounceserving),freshor

frozenanddefrosted1tablespoon+1teaspoonChocolate“Fudge”Sauce(page215)Seasalt,totaste

Preheattheovento450°F.Linealargebakingsheetwithparchmentpaper.

Addenoughwater to a large souppot so it’sone-quarter full.Add thebakingsoda.Placethepotoverhighheatandbringthewatertoaboil.

Usingasharpknifeorpastrycutter,cutthedoughinto2equalportions.Removeoneoftheportionstoacuttingboard.Rollthedoughintoa20"-longrope.Cutthe rope into 8 equal pieces. Repeat the process with the remaining dough,leavingyouwith16doughpieces.

Add thepieces to thewater in a single layer,working inbatches ifnecessary,andboil them for 1 to 2minutes, or until they float.Using a slotted spoon todrain off any excess water, remove the boiled dough pieces to the preparedbakingsheetinasinglelayer,sotheydonottouch.

Bakethepretzelsfor10to12minutes,oruntil lightlybrowned.Letthemcool

for 2 to 3minutes, then spread¼ teaspoon fudge sauce over the top of eachpretzelbite.Sprinkleeachwithafewcrystalsofsalt,ortotaste.Arrangethemonaservingplatterandserveimmediately.

Makes16

Per serving (4 pretzels): 144 calories, 4 g protein, 28 gcarbohydrates (4 g sugar), 2 g fat, trace saturated fat, 0 mgcholesterol,3gfiber,127sodium

BERRYSKEWERS‘NDIPSkewering berries and serving them with dip just plain makes them moreappealing.Ifyou’reanythinglikeme,Iloveberries,butthey’renotalwaysthefirstthingIreachforinmyrefrigerator.Butwhenthey’reskeweredandsittingon the table for children or guests, they get gobbled up at record speed,especiallywhenaccompaniedbythisgreatcream-cheesydip.Thisfillingsnackoffersaniceservingoffruit,soyoucanfeelgoodabouteatingitorservingittoyourfamily.

12mediumstrawberries,trimmed27blueberries

2tablespoonsVanillaCreamCheeseDip(page219)

You’ll need three 8″ or 12″ skewers. Thread a strawberry, followed by 3blueberries,ontooneoftheskewers.Continueskeweringthefruitinthisfashion(skewerthestrawberriessotheyarefacingthesamedirection),untilyouhave4strawberries and9 blueberries on a skewer.Repeatwith the remaining berriesandskewers.

Placetheskewersonaservingplate.Spoonthedipintoasmallbowlandserveitalongsidetheskewersfordipping.Serveimmediately.

Makes1serving

Per serving: 187 calories, 4 g protein, 29 g carbohydrates (23 gsugar),6g fat,4gsaturated fat,20mgcholesterol,4g fiber,140mgsodium

ElizabethRuiz,Season10IaddalittlevanillaextractandTruviatoGreekyogurt.Itremindsmeofflan,whichismyfavoritesweettreat.

PEACHES&CREAMI love to make this quick and easy dessert, particularly in the late summermonthswhenpeachesareat theirmostdelicious.Thoughfreshshouldbeyourfirstchoice,youcanalwaysuse frozenpeaches in theoff-season.Believe itornot,atraditionalpeachesandcreamparfaitverysimilartothisonecanhaveasmanyas600caloriesand35gramsoffat!

If you’re serving this to guests and want to ensure a pretty presentation,

freezethewhippedtoppingforafewhoursbeforeserving,thenspoonitintoapastrybagtodothelayering.Yourdessertwillbepicture-perfect.

1firmsmallpeach,halved,peeled,andpitted1/3cup“CuttheCrap”WhippedTopping(page217)

Cutthepeachhalvesinto½"-thickslices.Cuteachsliceinhalfcrosswise.Placehalfofthepeachslicesinthebottomofawineorparfaitglass.Topthemwithhalfofthewhippedtopping,spreadingitevenlyoverthepeaches.Topwiththeremaining peaches, followed by the remaining whipped topping. Serveimmediatelyorcovertightlywithplasticwrapandrefrigerateforupto1day.

Makes1serving

Per serving: 83 calories, 2 g protein, 20 g carbohydrates (19 gsugar), trace fat, trace saturated fat, 0mgcholesterol, 2g fiber, 7mgsodium

KoliPalu,Season9There will be times you have setbacks and plateaus. But it’s aboutstaying inmotion,notgivingup.Theremaybe timesyoumissadayworking out, but just get up and do it the next day. Themental andemotionalpartofthisjourneyisjustasimportantasthephysicalpart.

SPARKLINGBLACKCHERRYSQUARES

Thissweettreatisastapleforme—it’slessthan30caloriesperservingandisagreat go-to recipe forwhen cravings strike.Not only is it low in calories, butsince it’smadewith gelatin, it also contains protein. I love using SteazBlackCherry Sparkling Green Tea because it makes such pretty blocks, especiallyaroundtheholidayseason,butitdoeshaveamildflavor.Ifyoupreferabolderpunch,trymakingthiswithyourfavoritezerocaloriestevia-sweetenedsoda.

Whenmeasuringthesoda,makesurenottomeasurethebubblyfizz,justthesoda.

4cupsSteazZeroCalorieBlackCherrySparklingGreenTea,orotherzerocaloriestevia-sweetenedsoda

4packets(0.25ounceeach)unflavoredgelatin4freshcherries(optional)

Boil2cupsofthesparklingteainasmallsaucepanoverhighheat.

Meanwhile,inalargemixingbowl,combinetheremaining2cupsteawiththegelatin. Let it stand for 2minutes. Stir themixture, then add the boiling tea.Usingawhisk,continuemixinguntil thegelatin iscompletelydissolved.Pourthemixtureintoan8″x8″glassbakingdish.Letstandtocoolfor15minutes.Coverthedishwithplasticwrap.Refrigeratefor5hours,oruntilfirm.

Cut thegelatin into1″cubes (seenotebelow).Arrange thecubes ineachof4martiniorwineglasses.Topeachwithacherry,ifdesired.Serveimmediatelyorcoverwithplasticwrapandrefrigerateforupto3days.

Note:Alternatively, youandyourkidscanmake fun shapesbyusingacookiecuttertocutthegelatin.

Makes4servings

Perserving:25calories,6gprotein,0gcarbohydrates(0gsugar),tracefat,0gsaturatedfat,0mgcholesterol,0gfiber,14mgsodium

CHOCOLATERASPBERRYDESSERTPIZZAIoftenhostpartiestowatchmyfavoriteTVshows—friendsloveitwhenIinvitethemoveronTheBiggestLosernightandmakeBiggestLoserfare.Thispizzaisapopularendingtotheevening.Ipreparethemastheweigh-instakeplace,and

theyusuallyvanishbeforetheeliminatedcontestantisevenannounced!

1reduced-fatwholewheatflourtortilla(7″diameter)(seenote)1tablespoon+1teaspoonChocolate“Fudge”Sauce(page215)1cupfreshraspberries

Preheattheovento400°F.

Placethetortillaonasmall,nonstickbakingsheet.Bakefor3to4minutesperside,watchingcarefully,oruntil completelycrisp through. If airbubbles formduringbaking,opentheoven,pokethebubblewithafork,thenuseaspatulaorovenmitt topress theairout.Transfer the tortilla toa servingplate.Spread1tablespoonoffudgesauceevenlyoverthetortilla,leavingabouta½”border,asyouwouldifyouwereputtingpizzasauceonatraditionalpizza.

Arrange the raspberries evenly over the chocolate. Warm the remaining 1teaspoonofchocolatesauceinthemicrowavefor5seconds.Drizzleitovertheraspberries.Carefullyslicethepizzaintofourwedgesandserveimmediately.

Note: I don’t recommend using a low-carb tortilla in this recipe. Look for awholegrainorwholewheatoptionthatislowinfatandabout110calories.Thelow-carboneswon’tcrispproperlyintheovenandwon’ttasterighteither.

Makes1serving

Per serving: 220 calories, 5 g protein, 56 g carbohydrates (14 gsugar),2gfat,tracesaturatedfat,0mgcholesterol,11gfiber,136mgsodium

WARMSTRINGCHEESEROLLSWITHAPRICOTSAUCEOne of the things I most love about this dessert is that there are 8 grams ofprotein toonly20gramsof carbohydrates. Sonotonly is it delicious, but it’salsoreallysatisfying,andyou’llfeelfullaftereatingaserving.

Whenyou’reassemblingtheserolls,it’sreallyimportanttomakesuretherearenoholesinyourdoughrectangles,asyoudon’twantthecheesetooozeouttooearly in thebakingprocessandburn.Thatsaid,even ifyoudomanage to

createthe“perfect”rectangles,somecheesemaybubbleouttowardtheendofthe baking.That’s okay.Thewhole point is to create anooey-gooeydelicioustreat!

Butter-flavoredcookingspray4ounceswholewheatpizzadough(nomorethan3gramsoffatper2-ounceserving)4sticks(0.75ounceeach)lightstringcheese½teaspooncoconutsugar2tablespoons+2teaspoons100%fruitapricotspread

Preheat the oven to 450°F. Line a small baking sheet with parchment paper.Lightlymisttheparchmentpaperwithcookingspray.Half-fillasmallbowlwithcoldwaterandsetitaside.

Cut the dough into 4 equal portions (1 ounce each). Place one portion of thedoughonacuttingboardorclean, flatworksurface.Usingyour fingers,pushthedoughintoarectanglethatis4½”longand3″wide(therectangleshouldbepositionedsothatthelongersidelayshorizontally).Placethestringcheeseattheedgeoftherectangleclosesttoyou.Tightlyrollthestringcheeseinthedough,thendipyourfingertipsinthebowlofwateranddabthemonthedoughtosealthesidesandedges(itshouldbetightlysealed).Withyourfingersflatontopoftheroll,gentlyrollthewrappedstringcheesebackandforthonthecuttingboardtotightlysealtheseams.

Sprinkle 1/8 teaspoon sugar across about 4″ of the cutting board. Roll thewrappedstringcheeseevenlyinthesugar.Placeitonthepreparedbakingsheet.Repeatwiththeremainingdough,stringcheese,andsugar,placingthemonthebakingsheetacoupleofinchesapart.

Bakefor7to9minutes,oruntilthedoughisgoldenbrownontheoutsideandcookedinside(thecheeseshouldbemeltedontheinsidebythatpoint).

Addthefruitspreadtoamicrowaveablebowlandmicrowaveonmediumpowerfor10to20secondsuntilwarmedandmeltedslightly.

Placeeachrollonasmallservingplateanddrizzleeachwithone-quarteroftheapricotspread(about2teaspoonsoneach).Serveimmediately.

Makes4servings

Per serving: 144 calories, 8 g protein, 20 g carbohydrates (6 gsugar),3g fat,2gsaturated fat,10mgcholesterol,1g fiber,280

mgsodium

AdaWong,Season10Tokeepmyselfgoing,IvisualizewhatmylifewillbelikeafterIreachmygoalweight.Andduringtoughworkouts,Ifocusonanobjectinfrontofme.Ithelpstoclearmymindandgetmethroughtheworkout.

RED,WHITE,ANDBLUEPARFAITThisparfaitisperfectinthesummerwhenberriesareattheirpeakoffreshness.Theycanbepackedinresealablecontainersforpicnicsandbarbecuesorstoredas individual servings in a single layer in a big bucket or tub of ice for yourgueststopickupastheyplease.Athome,keeptheminyourrefrigeratorsothekidscangrabanutritioussnackonthewaytosoccerpracticeordanceclass.

1/3cupfat-free,fruitjuice-sweetenedstrawberryyogurt(IusedCascadeFresh)2tablespoonswholegrain,crunchy,high-fiber,lowsugarcereal(IusedKashi7WholeGrain

Nuggets)1/3cupblueberries1/3cupfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)

1/3cupslicedstrawberries

Spoon the strawberry yogurt into a 12-ounce plastic to-go cupwith a lid or amedium resealable plastic container. Top it evenly with 1 tablespoon of thecereal,followedbytheblueberries.Repeatwiththevanillayogurt,theremaining1tablespooncereal,andthestrawberries.Serveimmediately,orcoverandstoreintherefrigeratorforupto1day.

Makes1serving

Perserving: 205calories, 11gprotein, 41g carbohydrates (23gsugar),<1gfat,tracesaturatedfat,0mgcholesterol,4gfiber,146mgsodium

SophiaFranklin,Season10Imakeasweet-and-savorysnackbymixingabout¼cupofunsaltedraw pecans with a little cinnamon, nutmeg, Truvia, and cayennepepper.ThenIputthenutsonasmallbakingsheetandpoptheminthetoasterovenat450°Fforabout3to5minutes.

O

5EasyTreats

riginally,wewere going to call this chapter “No-BakeTreats,” butChefDevinAlexandercraftedsomedeceptivelysimpletreatsthatrequirealittle

oventime,suchastheOoeyGooeyBerryBakes(page110),soyoumayhavetoturnonyourovenforafewminutes tocreateafewof thesedeliciousrecipes.Butthetreatsthatcomeoutoftheovenarewellworththewait.

Many of these simple sweets also incorporate a healthy serving of fruit—suchastheBearymelon“Cookies”(page102)andtheHot-to-TrotHoneyLimeMelonBowl(page105).TheCherry-VanillaAlmondParfait(page109)notonlypacksafruitpunch,butitalsocontainsawhopping12gramsofprotein,makingitasatisfyingsnackbeforeorafterthegym.

Season 10 at-home contestant ShannaMasten says she likes to satisfy hersweet toothwith a boost of protein in the form of a frosty shake. She blendstogether one scoopofBiggestLoser protein powder, 1 cupof almondmilk, 1frozenbanana,andapacketofstevia.Foralittlesomethingspecial,sheadds1teaspoon of cocoa powder. “Treats like this save me from indulging insomethingbad,”saysShanna.

JenEisenbarthofSeason3saysshehasafavoriteeasyno-baketreatthatherkidslove,too.“Tomakemyabsolutefavoritego-tosweet,Isimplymixtogether1 canofpurepumpkin (notpumpkinpie filling)with a24-ouncecontainerofvanilla fat-freeyogurt. I justgently fold theyogurt into thepumpkinand thensprinkle on some cinnamon and nutmeg. Then I chill the whole thing in thefreezerforafewhours.Youcanaddcrumbledgrahamcrackersorcrushedrawpecansontopifyouwant.Ihaven’tmetakidwhodoesn’tlikeit.Ittasteslikepumpkinpiewithoutalltheguilt!”

TEAMORANGEPANNACOTTAI find this panna cotta particularly filling and satisfying given that it has justover100caloriesandisvirtuallyfatfree.Ifyou’reabigfanoforange-flavoreddessert, it’samust-trytreat.Trymakingit inaheart-,star-,orsquare-shapedramekinforareallyfun,impressivepresentation.

Butter-flavoredcookingspray4tablespoonsorangejuiceconcentrate,defrosted

2tablespoonsfat-freeevaporatedmilk1packet(0.25ounce)unflavoredgelatin1½cupsfat-free,fruitjuice-sweetenedorangeororangecreamyogurt¼teaspoonorangeextract

Lightly mist four 3½”-diameter (½-cup capacity) ramekins or ½ cup custarddisheswithcookingspray.

Combine 2 tablespoons of the juice concentrate and themilk in a very smallsaucepan.Sprinklethegelatinovertop.Setitaside.

In a medium mixing bowl, mix the yogurt, extract, and the remaining 2tablespoonsofjuiceconcentrate.Setitaside.

Place the gelatin mixture over low heat and stir it constantly with a woodenspoon, breaking apart any chunks of gelatin as you do, until the gelatin iscompletelydissolved.Pourthemixtureintotheyogurtmixtureandstiruntilwellcombined.Divideitevenlyamongthepreparedramekinsandletthemstandfor5minutes.Covereachwithplasticwrapandrefrigeratethemforatleast4hoursuntilsetandchilled.Usingabutterknife,carefullyscrapearoundtheedgesoftheramekins.Turneachpannacottaontoadessertplate.

Makes4servings

Per serving: 104 calories, 6 g protein, 19 g carbohydrates (17 gsugar),tracefat,tracesaturatedfat,0mgcholesterol,tracefiber,65mgsodium

BiggestLoserTrainerTip:JillianMichaels

Intervaltrainingisavitalpartofawell-roundedfitnessplan.Ifyoudon’thaveaccesstoatreadmill,walk-backsprintingisagreatformofintervaltrainingyoucandooutside.Allyouhavetodoissprintforashortdistanceof50yards,thenwalkbacktowhereyoustartedandrepeat.

PEANUTBUTTERCUPPINWHEELS

Every time I go to TheBiggest LoserRanch, I’m stopped by contestantswhowanttoknowhowtheycansatisfytheircravingsforchocolateandpeanutbutterwithoutbreakingtheircaloriebudgets.Icancertainlyrelate!Howcananyoneexpectanyonetogiveupthisclassiccomboforever?Nowyoudon’thaveto.

Besuretouseeitherpeanutbutterthatyouorsomeoneatyourlocalnaturalfood store ground from fresh peanuts or a jarred brand that contains onlypeanuts.

1reduced-fatlow-carbwholewheatflourtortilla(7½”diameter)½tablespoon100%peanutbutter1tablespoonChocolate“Fudge”Sauce(page215)

Warm a tortilla by placing it in a preheated medium nonstick skillet largeenoughforthetortillatolayflat,forabout20to30seconds(noneedtoaddanyfattotheskillet).Transferthetortillatoacuttingboard.Spreadthepeanutbutterina3"-widestrip,horizontally,acrossthecenterofthetortilla.Thenspreadthefudgesauceevenlyoverthewholetortilla(notjustoverthe3″strip).

Roll the tortilla tightly into a tube, beginning at the point closest to you androlling away fromyou (the strip of peanut butter should run the length of thetube).Slicethetubeinto8equalpieces.Arrangethepiecesonaservingplate,spiralsidesup.Serveimmediately.

Makes1serving

Per serving: 205 calories, 5 g protein, 37 g carbohydrates (11 gsugar),6gfat,<1gsaturatedfat,0mgcholesterol,3gfiber,135mgsodium

AbbyRike,Season8It’snevertoolatetomakeachangeforthebetterinyourlife,nomatterwhere youareorwhere youare coming from.You choosehowyourespondtowhatlifesendsyou.Andthereisalwayshope.

FROZENSMORESIt seems impossible that s’mores could ever be made with all-naturalingredients.Afterall,mostmarshmallowsatthesupermarketcontainlittlemorethancornsyrup.Butwefoundaway!It’shelpfultofreezethewhippedtoppingbeforeyouspread iton thegrahamcrackers(don’tworry, itdoesn’tgethard,evendirectlyfromyourfreezer).Thisclassictreatissuretobeasbigahitwithyourlittle“campers”astheyarewiththeBiggestLoser“ranchers.”

4wholewheatorganichoneygrahamcrackersheets(IusedNewMorningOrganicHoneyGrahams)

½cup“CuttheCrap”WhippedTopping(page217),preferablyfrozen2tablespoonsChocolate“Fudge”Sauce(page215)

Break each graham cracker in half (so each half is a square). Spread 2tablespoonswhippedtoppingevenlyovertheinsideofeachof4halves.Spread½tablespoonfudgesauceevenlyamongthe insidesof the4remaininghalves.Verygently,sandwichthecrackerstogethertoform4sandwiches,eachwithalayerofwhippedtoppingandalayeroffudgesauce.Transferthesandwichestoan airtight plastic container and store them in the freezer. Freeze for about 2hoursorupto1month.Servefrozen.

Makes4servings

Per serving: 155 calories, 2 g protein, 30 g carbohydrates (14 gsugar),3gfat,tracesaturatedfat,0mgcholesterol,tracefiber,153mgsodium

SamPoueu,Season9

SamPoueu,Season9Everythingyou’redoingisforyouandthebettermentofyou.YOUarewhat this journey is all about. When I first came to the Ranch, mymission was to defeat my mental barriers. There’s no better feelingthan accomplishing what you set out to do each day. The self-confidenceyouwillfeelasaresultisamazing.

KICKBUTTTROPICALKEBABSIt’samazinghowmuchtheflavoroffruitchangeswhenyougrillit.Askewerofpeachesandpineapplesdoesn’texactlyfeellikedesserttome,buttheheatfromthegrillbringsout itsnaturalsweetnessandmakes itdrippyandjuicy(a truesign of decadence, if you askme). The addition of the coconut takes it a stepfurthertocreatethisclean,satisfyingeverydaydessert.

2firmmediumpeaches161½″-cubesfreshpineapple2teaspoonsfinelyshreddedreduced-fatunsweetenedcoconut(IusedLet’sDo...Organic40%

lessfatcoconut)

You’llneed8skewers,metalorwooden,atleast8″long.Ifusingwooden,soaktheminwaterforatleast30minutes.

Preheatagrilltohigh.

Halve the peaches and remove the pits (see note below). Using a vegetablepeeler,peeltheskinfromeachhalf,thencuteachhalfintoquarters,creating16cube-likepieces(notslices).Ontoeachskewer,threadonepeachcubethenonepineapplecubefollowedbyasecondpeachcubeandasecondpineapplecube.

Turn the grill down tomedium and place the skewers on the grill (if using acharcoalgrill,placetheskewersawayfromthedirectflame).Grilltheskewers,gently rotating them every 2minutes, for 6 to 8minutes, or until the fruit istenderandhasgrillmarks.Carefullytransferthekebabstoaservingplatterandsprinkle them evenly with the coconut (about ¼ teaspoon per kebab). Serveimmediately.

Note:Whencuttingapeachinhalf,cut90degrees fromthe“seam”thatrunsdown the peach, making sure your knife reaches all the way to the pit. Thengentlytwistthehalvesinoppositedirections.Theyshouldcomeaparteasily.

Makes4servings

Per serving (2 skewers): 65 calories, 1 g protein, 15 gcarbohydrates (8 g sugar), < 1 g fat, < 1 g saturated fat, 0 mgcholesterol,2gfiber,<1mgsodium

BEARYMELON“COOKIES”Let’sfaceit,kids(bigandsmall)lovecookies.Bycallingtheseadorableslicesofwatermelon“cookies”anddecoratingthemabit,yourkidsandtheirfriendsarealotmorelikelytoacceptthemasanafter-schoolsnack.Heck,it’spossiblewordwillevengetoutthatyou’rethecoolmom,dad,auntoruncleontheblock,andyou’llhavekids flocking toyourhouse for thesecookies,especially in thesummer.

6smallor3large½”-thickslicesseedlesswatermelon6teaspoonsfrozen“CuttheCrap”WhippedTopping(page217)(seenote)

Pressa4″x3″bear-shapedcookiecutter**intothewatermelon.Ifyourcookie

cutterisn’tthickenough,simplypressthecookiecutterintothewatermelonasfarasitwillgo.Then,usingaparingknife,carefullycutaroundthebear,ifit’snotcompletely“free.”

Placeaverysmall,roundpastrytipinapastrybagorplasticsandwichbagwithasmall trianglecutoutofoneof thebottomcorners(ifusingaplasticbag,besurethatthepastrytipfitsverytightlyinthehole).Thendecoratethe“cookie”withthewhippedtoppingbyaddingears,aface,abowtie,hands,andfeet,asshown in the photo, or as desired.Repeatwith the remainingwatermelon andwhippedtopping.Serveimmediately.

Note:Eachbearonlyrequiresabout1teaspoonofwhippedtoppingtodecorateitaspictured.Youmightwanttohavemoreonhandtomakeiteasytopipefromyourpastrybag.

**Youcanuseanysizeorshapeofcookiecutter.Justnotethatthenutritionalinformationbelowisbasedona2½-ouncepieceofwatermelon.

Makes6cookies

Per cookie: 22 calories, trace protein, 6 g carbohydrates (6 gsugar),0gfat,0gsaturatedfat,0mgcholesterol,tracefiber,tracesodium

CHOCOLATEPEANUTBUTTERBALLSIt’snosecretthatIwasayo-yodieterforyearsbeforeIbecamea“weight-losssuccessstory.”IalwaysjokedthatIwassocreativewithfoodthatIcouldturnanything “good” into something “bad.” When I first started making thesechocolatepeanutbutterballsusingaslightlydifferentrecipe,Igothookedandcouldn’t stop eating them. So I’ve tweaked these slightly, swapping cocoapowderforcarobpowderbecauseIlikethechocolateytasteevenbetter.Istillabsolutelylovethese,butI’mcarefulnottooverdoit;Isuggestyoudothesame.

½cup+2tablespoonsold-fashionedoats2tablespoonshoney2tablespoonsunsweetenedcocoapowder1tablespoonunsweetenedall-naturalcreamypeanutbutter

Addtheoats,honey,cocoapowder,andpeanutbuttertoamediummixingbowl.Usinganelectricmixerfittedwithbeaters,mixuntilwellcombined.Layalargesquareofwaxedpaperonacuttingboardorflatworksurface.Usingyourhands,divide themixture into8equalportions(themixturewillbesticky),andplaceon the paper.Roll each portion into a ball. Serve immediately or store on thecountertopinaresealableplasticcontainerforupto3days.

Makes8balls

Perball:56calories,2gprotein,10gcarbohydrates(4gsugar),2gfat,tracesaturatedfat,0mgcholesterol,1gfiber,tracesodium

Bette-SueBurklund,Season5Everybody’sjourneyisdifferent.Justbecommittedtoyourgoal,trackyourcalories,andbemoreactivetodaythanyouwereyesterday.

HOT-TO-TROTHONEYLIMEMELONBOWLInsomepartsofLosAngeles,it’seasytofindfruitcartswherethefreshestfruitinseasonissold.Thecartownersoftensprinklelimejuiceandcayennepepperover pineapple, honeydew, or cantaloupe. This slightly sweeter version ofhoneydewissurprisinglyrefreshing.Ifyoulikealittleheat,feelfreetosprinkleitwithsomecayennepepperbeforeserving.

2teaspoonsfreshlysqueezedlimejuice¼teaspoonfreshlimezest1teaspoonhoney1½cupscubedhoneydew

Inasmallbowl,whisk together the lime juice, limezest,andhoneyuntilwellcombined.

Addthemelontoaresealableplasticcontainer.Drizzlethedressingevenlyovertopandtosswelltocoat.Coverandrefrigeratefor1hour.Serveimmediately.

Makes1serving

Per serving: 116 calories, 1 g protein, 30 g carbohydrates (26 gsugar), tracefat, tracesaturatedfat,0mgcholesterol,2gfiber,46mgsodium

AshleyJohnston,Season9FinalistMy nutrition habits have definitely changed. I used to eat out a lot—friedfoods, alcohol, lots of high-calorie stuff. Now I cook every single meal. ImakehealthysubstituteslikeTruviainplaceofsugar,salt-freeseasoningsinplace of sodium, wheat pasta instead of white pasta. I’ve learned to livehealthier,andIloveit!

OOEYGOOEYBERRYBAKES

Beforestarting thesebakes,besure thatyourberriesarecompletelydefrostedandthatyoudonotdiscardanyjuicethat’sreleasedinthedefrostingprocess.Thegoalistousethatjuiceaspartofthe“filling.”

1cupfrozenmixedberries,defrosted1tablespoonhoney¼cupwholegrain,crunchy,high-fiber,low-sugarcereal(IusedKashi7WholeGrainNuggets)1tablespoonraspberry,blackberry,ormixedberry100%fruitspread2tablespoons“CuttheCrap”WhippedTopping(page217),optional

Preheattheovento350°F.

Inasmallmixingbowl,stirtogethertheberriesandhoneyuntilwellcombined.

Addthecerealtoaresealableplasticbag.Laythebagonacuttingboardorflatworksurface.Using the flatendofameatmallet,pound thecereal tocrush itintofinecrumbs.Addthecrumbsandfruitspreadtoasmallbowlandstiruntilwellcombined.

Divide the cerealmixture evenly among two 3½” (½-cup capacity) ramekins.Usingthebackofaspoon,pressthecrumbsevenlyintothebottoms.Spoonthemixedberriesevenlyamongtheramekins.

Bakefor15minutes,oruntiltheberriesarehotthroughout.Allowtocoolfor2minutes. Top each with 1 tablespoon whipped topping, if desired. Serveimmediately.

Makes2servings

Per serving: 139 calories, 2 g protein, 33 g carbohydrates (18 gsugar),tracefat,0gsaturatedfat,0mgcholesterol,4gfiber,65mgsodium

BiggestLoserTrainerTip:BobHarper

Ifyou’vehadabadday,week,orweekend,justgetbackonthewagon.Youcanalways start over today, whatever day today is. Don’t stress about what

happenedinthepast;liveinthehereandnow.

OPEN-FACEDBANANAALMONDWAFFLEI tested this recipe using two different varieties of almond butter. One is apopular brand (BlueDiamond), and the other came frompure almonds that Iground fresh at a natural food store. In the end, everyone in my test kitchenagreedthattheBlueDiamondalmondbutterhadaricher,moredecadentflavor.Plus, it seemed creamier and easier to spreadon thewaffle,while the freshlygroundbutterwasalittlestiffanddifficulttospread.Youcanusejarredorfreshground—just be sure that whichever you use is 100 percent almonds with noaddedsugaroroil.

1lightwholegrainnaturallysweetenedfrozenwaffle(nomorethan70caloriesperwaffle;IusedVan’sLite97%Fat-FreeWaffles)

½tablespoonalmondbutter(IusedBlueDiamondHomestyleCreamyAlmondButter)½smallbanana(about6"),slicedinto¼"-thickroundsPinchgroundcinnamon

Toast thewaffleaccordingtopackagedirections.Place thetoastedwaffleonasmall servingplate and spread thealmondbutter evenlyover top.Arrange thebanana slices evenly over the waffle. Sprinkle with cinnamon. Serveimmediately.

Makes1serving

Per serving: 166 calories, 3 g protein, 30 g carbohydrates (8 gsugar),6gfat,<1gsaturatedfat,0mgcholesterol,5gfiber,171mgsodium

MichaelVentrella,Season9winnerWhenIwanttogooutforahigh-caloriedinner,Icompensateaheadoftimebyworkingoutextrahard.ThenIeatanappropriateportionsizeofthefoodIwant.That’smytrick—I’mearningthefoodsthatIwant.

CHERRY-VANILLAALMONDPARFAITThis parfait looks beautiful and impressive in a parfait glass, but it’s also agreat on-the-go snack if you construct it in a resealable plastic container. Iparticularly love it in summermonthswhen cherries are at their peak. In thewinter,youcanalwaysusefrozencherries—justmakesuretofindabrandwithnoaddedsugar.

2/3cupfat-free,fruitjuice-sweetened,cherryvanillaorvanillayogurt(IusedCascadeFresh)1tablespoonwholegrain,crunchy,high-fiber,low-sugarcereal(IusedKashi7WholeGrain

Nuggets)½cupstemmed,pitted,andquarteredfreshcherries1tablespoonfinelychoppedlightlysalteddry-roastedalmonds

Spoon1/3cupoftheyogurtintothebottomofaparfaitorwineglass.Toptheyogurtevenlywiththecereal,followedby¼cupofthecherries.Repeatwiththeremaining yogurt and cherries. Top with the almonds. Serve immediately orcoverwithplasticwrapandrefrigerateforupto1day.

Makes1serving

Perserving: 224calories, 11gprotein, 37g carbohydrates (25gsugar),4g fat, tracesaturated fat,0mgcholesterol,3g fiber,128mgsodium

JesseAtkins,Season10Ilikemakingsmoothiesasasweettreat.Acupoffrozenstrawberries,ahalfcupof frozen raspberries,acupofmilk (Iuse lightvanillasoymilk), a cup of water, and a cup of spinach blendedmakes a greatsmoothie.(Thespinachdoesn’tchangethetasteatall.It’sjustagreatway togetanextraservingof veggies in there.) If youneed it tobesweeter,addapacketofTruvia.

T

6FrozenFavorites

hegreatthingaboutfrozentreatsisthatthey’resosimpletomake,andtheytakelongertoeatsincethey’recold,soyou’relesslikelytoeatthemquickly

and overindulge. Frozen fruit, icy smoothies, sugarfree ice pops, and frozenyogurtareallcooltreatsenjoyedbythecontestantsattheRanchandathome.

Season8winnerDannyCahillsaysthatwhenhewasattheRanchandgotacraving for his favorite dessert—strawberry ice cream—he would whip up abatch of frozen strawberries with almond milk in a blender for a healthystrawberrymilkshake. “I often included a scoop of vanilla whey proteinmix,too,”hesays.

ColeenSkeabeckofSeason6saysshehasasweettooththatjustwon’tquit.

Her strategy is to satisfymost of her sweet cravingswithhealthy alternatives,thoughsometimessheletsherselfindulgeinafullcalorietreat.“IfI’mhavingahard-corecraving,”shesays,“Iaskmyself:DoIneeditorwantit?AndifIdochoosetoeatit,IthinkaboutwhatI’llneedtodoextratoburnoffallofthoseextracalories.”Aftersheindulgesinahigh-calorietreat,though,sheoftenfindsitwasn’tevenworthallthebuildup.

So she’s come up with a couple of “faux frozen treats” that satisfy hercravings. For instance, she creates a low-cal frozen “peanut butter cup” bycoatinga sugarfreeFudgsiclewith1 tablespoonofunsweetenedpeanutbutter.“It’ssounbelievablydelish,”shesays.

ChefDevinAlexandersuggeststhatifyoureallyloveicecreamandsorbet,it’sagoodideatoinvestinadecenticecreammaker(youcanfindthemthesedays for about $50).As she points out,when youmake it yourself, you havetotalcontroloverwhatyou’reeating—noaddedsugarscansneakin!

BANANA“ICECREAM”Whenyouservethis“icecream”toyourfriendsandfamily,theywon’tbelieveitonlycontainsoneingredient.It’sinsanehowcreamyfrozenbananasbecomewhen you mix them just enough in your food processor! Just be sure yourbananas aren’t overripe or underripe. While overripe bananas are great forbaked goods like banana bread, they’re actually not ideal for ice cream andsmoothies.Underripebananaswilltasteabitsour.Youwanttopeelandfreezebananasforthisicecreamwhenthey’reripe(yellowwithsomebrownspots)butnotoverlybrownorwithanygreen.

2mediumripebananas,peeled,frozen(about7")

Removethebananasfromthefreezerandcuttheminto1″pieces.(Ifyoudon’thavefrozenbananas,cutfresh,ripebananasinto1″piecesandplacetheminanairtightcontainer.Freezethemforatleast1to2hours.)

Add the frozen banana pieces to the bowl of a food processor fitted with achoppingblade.Processuntilcompletelysmooth,pausingifnecessarytoscrapedown the sidesof thebowl.Continueprocessing thebananauntil it is slightlyaerated and fluffy, about 1moreminute (be careful not to overprocess or thebananamixturewillbegin tomeltand liquefy).Divide the“icecream”evenlyamong2smalldessertbowls.Serveimmediately.

Makes2servings

Per serving: 110 calories, 1 g protein, 29 g carbohydrates (21 gsugar),0g fat,0gsaturated fat,0mgcholesterol,4g fiber,0mgsodium

BiggestLoserTrainerTip:BobHarper

Whenyou’rehavingabaddayandyoureachoutforsomethingunhealthytoeat,that’s when you have to start making changes. If something triggers anunpleasant emotion foryou, look for anotheroutlet.You’vegot to change thereflexofreachingforfood.

SUPERSIMPLECHOCOLATEICECREAMOne of the perks of being a chef is that people often send me cool cookinggadgets.Over thepast15years, I’veprobablybeensentat least10 icecreammakers, and they’ve all either collected dust or were donated. I neverunderstood why anyone would spend so much time making something thatwasn’tmuchdifferentthanthestuffyoucangetatthestore.

But now that I’m committed to creating decadent desserts using only themostnaturalsweeteners,I’vefalleninlovewithmyicecreammaker!Itallowsme tocreate icecream like thisone,which isnotonly three-ingredient-simplebutalsohealthierthananyI’vefoundonthemarkettodate.

1can(12ounces)fat-freeevaporatedmilk¼cupunsweetenedcocoapowder3tablespoonslightagavenectar

Pour¼cupoftheevaporatedmilkandthecocoapowderintoamediummixingbowl.Usingawhisk,mixtheingredientsuntilverywellcombinedandnolumpsremain. Slowlywhisk in the remainingmilk followed by the agave untilwellcombinedandsmooth.

Transfer themixture to the bowl of an ice creammaker that holds at least 2quarts.Preparetheicecreamaccordingtothemanufacturer’sdirections.

Makes5(½-cup)servings

Per serving: 100 calories, 6 g protein, 20 g carbohydrates (17 gsugar),<1gfat,tracesaturatedfat,3mgcholesterol,1gfiber,79mgsodium

JenEisenbarth,Season3I like eating dessertswith a long-handled teaspoon. It not only feelsmorefunandfancybutalsoisanicewaytoenjoythedessertlonger(bytakingsmallerbites)!

PINACOLADASORBETYou’ll notice I use small amounts of alcohol, coffee powder, and similaringredientsinnumerousrecipesthroughoutthisbook.Atfirstglance,theymayseeminsignificant,butpleaseknowthatItakemydessertsveryseriously.Therearenothrowawayingredientsunlesstheyaremarked“optional.”Trustme,theaddition of the ½ tablespoon of coconut rum in this recipe truly matters—itquicklytransformsthissorbetintosomethingdecadent.

2½cupsfrozenpineapplechunks¼cup+1tablespoonlightcoconutmilk½tablespooncoconutrum2teaspoonslightagavenectar

1minipineapple,cutinhalfandscoopedouttomake2“bowls”(optional)

Place the pineapple chunks in the bowl of a food processor fitted with achoppingblade.Process,stoppingtointermittentlyscrapedownthesidesofthebowl,ifnecessary,untilthepineappleisfinelychopped.Addthecoconutmilkandprocessuntiljustsmooth.Addtherum,thentheagave.Continueprocessinguntilwellcombined(becarefulnottooverprocess).

Divide the sorbet among the pineapple halves, if desired, or among 2martiniglassesorsmalldessertbowls.Serveimmediately.

Makes2servings

Per serving: 150 calories, 1 g protein, 32 carbohydrates (24 gsugar),3g fat,2gsaturated fat,0mgcholesterol,3g fiber,5mgsodium

O’NealHampton,Season9Ifyoufalloffyoureatingplan,don’tbeatyourselfup.Justgorightbacktoeatinghealthy.Nevergetintotheplacewhereyousay,“Well,Ihadonepiece.Imightaswellhaveanotherandanother.”

TARTRASPBERRYSORBETI’vemadethissorbettimeaftertimewithstore-boughtfrozenraspberries,andIneverthoughtitwastootart.However,Irecentlymadeitwithfreshraspberriesthat I’d frozenmyselfand found that the sorbetdefinitelyneededa little extrasweetness. I’ve included an optional addition of agave nectar here because

whetherornotyouneeditreallywilldependontheparticularbatchofberriesyou use. If you don’t have agave, honey is a great option as well. Eithersweeteneraddsabout20caloriesperteaspoon.

13/4cupsfrozenraspberries3tablespoonsfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)2tablespoonsfrozen100%applejuiceconcentrate(defrosted,ifnecessary,tomeasureit)

½tablespoonfreshlimejuice1to2teaspoonsagavenectar(optional)

Placetheraspberriesinthebowlofafoodprocessorfittedwithachoppingbladeand process until finely chopped.Add the yogurt, juice concentrate, and limejuice.Processuntilsmooth, intermittentlystoppingtoscrapedownthesidesofthebowl,ifnecessary.Addtheagave,ifdesired,andprocessuntiljustcombined(becarefulnottooverprocessorthesorbetwillmelt).

Divideamong2martiniglasses,wineglasses,orsmalldessertbowlsandserveimmediately.

Makes2servings

Per serving: 107 calories, 2 g protein, 24 g carbohydrates (17 gsugar),<1gfat,0gsaturatedfat,0mgcholesterol,6gfiber,15mgsodium

MANGO-PEACHKEYLIMESORBETPOPSICLESIf you can’t find key limes (or if they’re too expensive), don’t worry. Thesepopsicles can bemadewith juice from any limes—just don’t use bottled limejuice!Ifyouuseregularlimes,besuretoreducetheamountofjuicebyhalfaskeylimesaresweeter.

Tomakethesepopsiclesevenmorefun,tryusingpopsiclemoldsindifferentshapes.Tovolo (tovolo. com)makesRocketPops, ShootingStars, andFreezerGemsmolds,allofwhichareahugehitwithkids.Ifyouuseothermolds,please

notethatthecapacitywillbedifferent,sotherecipewilllikelyyieldmorethan6pops.

2cupsfrozenmangochunks2cupsfrozenpeachslices1cupfat-free,fruitjuice-sweetenedvanillaorpeachyogurt(IusedCascadeFresh)2teaspoonshoney,ortotaste2tablespoonsfreshlysqueezedkeylimejuice6popsiclemolds(approximately½-cupcapacity)

Add the mango and peaches to the bowl of a food processor fitted with achopping blade and process until finely chopped.Add the yogurt, honey, andlimejuiceandprocessuntilverysmoothandwellcombined(themixtureshouldresembleasorbet).

Spoon the sorbet evenly among 6 popsicle molds, being sure each mold iscompletelyfilled.Ifyouseeairbubblesforminginsidethemolds,taponthemlightlysothesorbetgetsevenlydistributed.Freezefor6hoursorovernight.Toserve,removethepopsiclesfromthefreezerandletthemstandfor2minutes.Ifthemoldsdon’tremoveeasily,runthemunderwarmwater,beingcarefulnottoallowwatertodripintothepopsicles.Serveimmediately.

Makes6servings

Per serving: 96 calories, 3 g protein, 22 g carbohydrates (19 gsugar), tracefat, tracesaturatedfat,0mgcholesterol,2gfiber,20mgsodium

COFFEE-TOFFEEGRANITAMakesureyouuseaboldcoffeetoyieldthebestresultsinthisrecipe.Brewitvery strong (stronger than youwouldwant to drink it), otherwise the granitacouldenduptastingwatery.Andbesuretouseametalpan(notaglassone)soitfreezesproperly.Don’tuseyournonstickpans—youneedtobeabletoscrapeyourpanwithametalfork,andyoudon’twanttoscratchthecoating.

Becausethisgranitahasonly1calorie,it’satrueoptionanytime.

2cupsdouble-strongbrewedroom-temperaturetoffee-flavoredcoffee(IusedDonFrancisco’s

ButterscotchToffeeFlavoredCoffee)20dropsEnglishToffeeLiquidStevia(IusedSweetLeaf),ortotaste

Usingawhisk,mix thecoffeeandstevia inamediummixingbowl,untilwellcombined. Pour the mixture into a 9″ x 13″ metal pan. Place the pan in thefreezer,makingsure thepansits level.After20minutes, removethepanfromthefreezerandscrapeicecrystalsfromthebottomandsidesofthepanusingadinnerfork.Returnthepantothefreezer.Continuetheprocessofscrapingtheicecrystalsevery20to30minutes,returningthepantothefreezerimmediatelyafterscraping,for2to3hours.

When the coffee mixture is completely frozen, scrape the pan one last time,breaking thegranita intosmall, fluffy flakes.Place thepanback in the freezerfor30minutesto1hour,oruntilthegranitaflakesarefluffyanddry(noliquidshould remain anywhere in the pan). Divide the granita among 4 margaritaglassesorsmalldessertbowlsandserveimmediately.

Makes4(approximately1-cup)servings

Perserving:1calorie,traceprotein,0gcarbohydrates(0gsugar),tracefat,0gsaturatedfat,0mgcholesterol,0gfiber,2mgsodium

CHOCOLATEPUDDINGPOPSThis recipemakes four½-cup popsicles, but if you have fancy popsiclemoldsthatmake five,eachwillsimplyholda little lessof themixture.That’sokay—you’llhaveanextrapopsicle,andeachwillcontainfewercalories.Ifyoudividethemixtureevenlyamongfivemolds,eachpopsiclewillhave123caloriesandlessthan1gramoffat.

Any timeyouareheatingamixture thatcontainsmilkon thestove top,besuretostirconstantlytopreventburning.

2cupsfat-freemilk1/3cupnonfatdrymilkpowder

1/3cupcoconutsugar3tablespoonsunsweetenedcocoapowder1tablespooncornstarch

Place a medium nonstick saucepan over medium heat. Add the milk, milkpowder,sugar,cocoa,andcornstarch.Cookthemixture,stirringconstantly,for16 to 18 minutes, or until it thickens to the consistency of gravy. Allow themixturetocooltoroomtemperature.

Spoonthemixtureevenlyamongfour½-cupcapacitypopsiclemolds(five1/3-cupcapacitypopsiclemoldsisanotheroption).Tapthemlightlysothemixtureevenlydistributesinthemolds.Freezethemforatleast6hoursorovernight.Toserve, remove the popsicle molds from the freezer. Let them stand at roomtemperaturefor2minutes,thenrunthemunderwarmwater,ifnecessary(beingcareful not to let the water drip into the filling), to remove the molds. Serveimmediately.

Makes4servings

Per serving: 153 calories, 8 g protein, 30 g carbohydrates (20 gsugar),<1g fat, tracesaturated fat,3mgcholesterol,<1g fiber,140mgsodium

MEXICAN“FRIED”ICECREAMThistreatisagreatwaytogetyourkidsinthekitchen.Theicecreamballstastebestifyoueatthemverysoonaftermakingtheicecream.Iftheicecreamisnothardenoughwhenitemergesfromyouricecreammaker,freezeitforabout20minutesbeforecoatingtheballs.

Besuretohaveallofyouringredientspreppedbeforeyoustartassemblingthis dessert. The ice cream melts quickly, so you’ll want to have everythingreadytogo!

2/3cupfruitjuice-ormolasses-sweetenedwholeoatorwholegraincinnamoncereal(IusedBarbara’sBakeryCinnamonCrunchShreddedOatsCereal)

1cupTartHoneyVanillaFrozenYogurt(page128)1½teaspoonshoneyGroundcinnamon,totaste

Placethecerealinaresealableplasticbag.Placethebagonacuttingboardorflatworksurfaceand,usingtheflatendofameatmallet,crushthecereal intocoarsecrumbs.Placethecrumbsonasmallplate.

Usinga13/4″icecreamscoop,scoopthefrozenyogurtintosix13/4″diameterballs.Workingquickly,carefully roll the icecreamballs,oneata time, in thecerealuntil theyarecoated (youwillhavesomecereal leftover).Transfer thecoatedicecreamballstoaresealableplasticcontainer.Proceedtothenextstepimmediatelyorfreezefor5to15minutes,oruntiltheyhardenslightly.

Place2icecreamballsinasmallservingbowl.Drizzle½teaspoonhoneyoverthem, then sprinkle them generouslywith cinnamon (sprinkle some cinnamonaroundtheplate,too,fordipping).Repeatwiththeremainingballs,honey,andcinnamon.Serveimmediately.

Makes3servings

Per serving: 115 calories, 7 g protein, 21 g carbohydrates (15 gsugar),tracefat,tracesaturatedfat,0mgcholesterol,tracefiber,50mgsodium

HAND-STANDKIWISTRAWBERRYBANANASPLITIfyou’re inahurryanddon’twant toget fancy,youcanprepare thisbananasplitlikeanyotherorevenjustcombinetheingredientsinabowl.Butwhenyouservethis“standup”bananasplitinatrifledish,yougiveitauniquespinthatmakesitfeelmorespecial.

1firmsmallbanana,peeledandhalvedlengthwise(about6")1/3cupTartHoneyVanillaFrozenYogurt(page130)1tablespoonchoppedstrawberries1tablespoonpeeledandchoppedkiwi1tablespoonChocolate“Fudge”Sauce(page215)1to2tablespoons“CuttheCrap”WhippedTopping(page217),optional

Cut the banana halves in half crosswise, creating 4 banana pieces. Stand thebananapieces,cutsidesfacinginward,spacingthemevenlyaroundtheedgesof

aminiaturetrifledishorsmalldecorativebowlorglass.Scoopthefrozenyogurtin the center of the dish (in the middle of the banana slices). Sprinkle thestrawberryandkiwipiecesovertheyogurt.Drizzlethefudgesauceevenlyovertop.Topwithwhippedtopping,ifdesired.Serveimmediately.

Makes1serving

Per serving: 207 calories, 7 g protein, 47 g carbohydrates (33 gsugar),<1gfat,tracesaturatedfat,0mgcholesterol,3gfiber,27mgsodium

JulieHadden,Season4IwasthatgirlwhosatonhercouchwatchingTheBiggestLoserwithabucketof nachos in front of me. And now that I’ve lost the weight, I have to behonest—making the rightchoiceseverydaydoesn’tstop.This is the restofyour life. You have to make the healthy decisions most days. This is alifestylechange.It’sajourney,notadestination.

CHOCOLATE-ALMOND-COCONUTICECREAMSUNDAEWhen I was a kid, we used to go to Friendly’s for a treat after swimmeets.Duringthesummermonthsonly,theyhadacoconutfudge-swirlicecreamthatIloved. I’ve never stoppedmissing that combo, so I created this sundae that issure to be loved by others who enjoy the perfect pairing of coconut andchocolate.

½cupSuperSimpleChocolateIceCream(page113)1teaspoonfinelyshreddedreduced-fatunsweetenedcoconut(IusedLet’sDo...Organic40%

lessfatcoconut)2teaspoonsChocolate“Fudge”Sauce(page215)1tablespoonfinelychoppedlightlysaltedalmonds1tablespoon“CuttheCrap”WhippedTopping(page217)

Spoontheicecreamintoasmalldessertbowl.Sprinklethecoconutevenlyovertop.Drizzle the fudge sauce over the coconut, then sprinkle the almonds overtop.Topwithwhippedtopping.Serveimmediately.

Makes1serving

Per serving: 186 calories, 8 g protein, 31 g carbohydrates (26 gsugar),5gfat,1gsaturatedfat,3mgcholesterol,3gfiber,96mgsodium

JerrySkeabeck,Season6WhenIindulgewithanicecreamcone,Iadjustmycalorieintakefortherestof thedayor exercise for anextra20minutes in thegym.Being in controlmeans acknowledging my occasional desire for sweets and makingadjustmentstofitthemin.

TARTHONEYVANILLAFROZENYOGURTThis all-natural frozen yogurt is a great substitute for store-bought brands,which are often full of sugar. I recommend making a small batch at a time,becausetheconsistencyandflavorarebestwhenfresh.Thoughyoucanfreezeitandeatitlater,itbecomesharderandthuslesscreamy.

IlovetoaddasprinkleofcinnamontothisyogurtwhenI’mspooningoutaserving—it’sdeliciousandmakesforaprettypresentation.

2cupsfat-freeplainGreekyogurt3tablespoonshoney2tablespoonslightagavenectar2teaspoonsvanillaextract

Add the yogurt, honey, agave, and vanilla to amediummixing bowl and stirwelltocombine.Spoonthemixtureintothebowlofanicecreammakerthatisatleast2quarts(seenote).Maketheicecreamaccordingtothemanufacturer’sdirections.Serveimmediatelyorfreezeforhardericecream.Note: Some ice cream makers require you to freeze the bowl hours prior tomakingtheicecream.Besuretoplanaccordingly.

Makes5(½-cup)servings

Per serving: 120 calories, 9 g protein, 21 g carbohydrates (16 gsugar),0gfat,0gsaturatedfat,0mgcholesterol,0gfiber,38mgsodium

BiggestLoserTrainerTip:JillianMichaels

Insteadofeatingthesamethingdayin,dayout,trythis.Eatstrictlyaccordingtoplan2daysaweekandmoderately3daysaweek.Thengiveyourself a littleslackontheweekends.Theopportunitytosplurgeabitmakesiteasierforyoutostayonalow-calorieintakeforlongerperiodsoftime.

MANGOSORBETIlovethissorbet.Ittastessoindulgent,it’shardtobelievetheonlyingredientisfrozenmango. And it’s certainlymore affordable than going to an ice creamshop!

Youcanmakeasmuchoras littleof this sorbetas you like, basedon thechartbelow.The sorbet isbest eaten rightaway. If you try to freeze it, itwillharden.

Frozenmangochunks(seechartbelow)

Frozenmangochunks

½-cupservings

12/3cups 231/3cups 45cups 6

Add themango to the bowl of a food processor fittedwith a chopping blade.Processuntilcompletelysmooth,pausingifnecessarytoscrapedownthesidesof thebowl.Continueprocessing themango(itwillclumpintoaball,but justcontinue processing) for 1 minute, or until it is smooth, slightly aerated andfluffy (be careful not to overprocess, or the mango mixture will begin toliquefy).

Spoon½-cupportionsintomartiniglassesordessertbowls.Serveimmediately.

Makes2,4,or6(½-cup)servings

Per serving: 100 calories, 1 g protein, 27 g carbohydrates (23 gsugar),0g fat,0gsaturated fat,0mgcholesterol,3g fiber,0mgsodium

SioneFa,Season7I teachmy kids that eating healthy gives us fuel and energy. Iwantthemtolivealong,activelife!

WAFFLEICECREAMSANDWICHI “waffled” as towhether I should call this one serving or two; in the end, Idecided tomake itoneservingbecause it isdefinitelybest ifyoumake the icecreamfresh,spreaditimmediatelyonthewaffles,andenjoythesandwichrightaway(asopposedtofreezingitandcuttingitinhalf).Butthiswillmakeaprettylargeicecreamsandwich,sofeelfreetocutitinhalvesorquartersandshareifyouarecravingasmaller,lower-caloriesnack.Alsonotethatthissandwichisdelicious with the Banana “Ice Cream” (page 116) as well as the other icecreamsandsorbetsinthisbook.

2lightwholegrainnaturallysweetenedfrozenwaffles(nomorethan70caloriesperwaffle;IusedVan’sLite97%Fat-FreeWaffles)

½cupSuperSimpleChocolateIceCream(page113)

Toast the waffles according to package directions. Allow them to coolcompletely.

Placeonewaffleonaservingplateandspreadtheicecreamevenlyoverit.Topwiththeremainingwaffle.Serveimmediately.Note:Ifyouarecuttingthesandwich,it’sbesttocuttheicecream-toppedwaffleinhalforquarters,asdesired,beforeaddingthetop,whichshouldalsobecutinhalvesorquartersbeforetopping.

Makes2servings

Per serving: 239 calories, 9 g protein, 53 g carbohydrates (21 gsugar),3g fat, tracesaturated fat,3mgcholesterol,7g fiber,419mgsodium

AaronThompkins,Season10When I’mcravingsomethingsweet, I like tomix togethera littlebitofalmondbutter,100percentfruitspread,andGreekyogurt.It’sawesome!

I

7BakeSaleStaples

tseemslikeeveryotherdaythere’sanoccasionthatcallsforalittlesomethingsweet—achild’sbirthdayparty,acolleague’sfarewelllunch,aPTAmeeting,

achurchbakesale.Sure,it’seasytosignupfor“paperplateduty”ortoruntothegrocerystoreandpickupatrayofcookies.Butallittakesisalittletimeandefforttomakesometrulydelicious—andhealthy—treatsforthepeoplewelove.

The sweet treats in this chapter are the perfect answer for just theseoccasions.Manyareportableandcanbe tucked into lunchboxes,divided intoprettyportions forbakesales,orpacked into tinsand resealablecontainers forhostessgiftsorevenjusthealthycarsnacksfortheroad.Whetheryou’remakingExpect More Coconut Macaroons (page 140) or Fudge Swirl Peanut Butter

Cupcakes (page 161), your friends, family, and guests are sure to appreciatethesegoodiesmuchmorethanabakeryboxofcookiesoragrocerystoresheetcake.

Chef Devin Alexander also points out that because these treats weredesignedtobeportable,they’realreadydividedupintoindividualservingsizes.“Youwon’tbeastemptedtokeepnibblingorslicingawayatsomethinglargerwhenyouhavetheperfectsizealreadyportionedforyou,”sheadvises.

Therecipesthatfollowaresuretobecomecrowd-pleaserswiththekidsandgrown-upsinyourlife.

OUTRAGEOUSORANGECUPCAKESIlovethesecupcakesinpartbecausethey’resolowincalories.Whereelsecanyou finda full-size,moist cupcakewithaburstof fresh flavor (orange, in thiscase)forunder150calories—includingicing?!

Butter-flavoredcookingspray1cupwholegrainoatflour3/4teaspoonbakingsoda¼teaspoonbakingpowder¼teaspoonsalt3largeeggwhites½cupfat-free,fruitjuice-sweetenedvanillayogurt¼cupagavenectar2tablespoonsorangejuiceconcentrate2tablespoonsunsaltedbutter,melted1teaspoonvanillaextract1teaspoonorangeextract½tablespoondriedorangepeel2cups“CuttheCrap”WhippedTopping(page217)2teaspoonsfreshlygratedorangezest

Preheat theovento350°F.Line8cupsofastandard,nonstickmuffin tinwithfoilcupcakeliners(seepagexiii).Lightlymistthemwithspray.

Addtheflourtothebowlofafoodprocessorormini-foodprocessorfittedwithachoppingbladeandprocessfor2minutes.

Place a sifter over a small mixing bowl. Add the flour, baking soda, bakingpowder,andsaltandsiftthemintothebowl.

Inamediummixingbowl,usingasturdywhisk(oraspatulaifyoudon’thaveone),mix theeggwhites,yogurt, agave, juiceconcentrate,butter, andextractsuntilwell combined.Stir in the flourmixtureuntil justcombined.Thenstir intheorangepeel.Dividethebatteramongthepreparedmuffincups,fillingeachcupabouttwo-thirdsfull.

Bakefor19to22minutes,oruntilatoothpickinsertedinthecentercomesoutdry(afewcrumbsareokay).Letthemcoolcompletely,thentopeachwithabout¼ cupwhipped topping, spreading it evenly over the tops. Sprinkle eachwithabout¼teaspoonorangezest.

Makes8cupcakes

Per cupcake: 144 calories, 4 g protein, 24 g carbohydrates (17 gsugar),4gfat,2gsaturatedfat,8mgcholesterol,1gfiber,238mgsodium

CRISPYPEANUTBUTTERSQUARESWhen I started developing recipes for this book, I askedmyFacebook friendswhat “essentials” they wanted to see included. Among the thousands ofresponses,thereweretworecurringitems:RiceKrispiesTreatsandScotcheroos(scrumptious, peanut butterRiceKrispiesTreats toppedwithbutterscotchandchocolatechips).SoIcreatedthisrecipeasamorenutrient-richversionofthosefavorite desserts. Perfect for bake sales and school lunches, these are sure tobecomefavoritesinyourhome.

Butter-flavoredcookingspray3cups100%wholegraincrispybrownricecereal(IusedErewhonbrand)¼cupcoconutsugar¼cuplightagavenectar¼cup+2tablespoonsunsweetenedunsaltedall-naturalcreamypeanutbutter

Lightly coat an 8″ x 8″ baking dishwith cooking spray. Place the cereal in alargemixingbowl.Setaside.

Placeamediumnonsticksaucepanovermediumheat.Addthesugarandagaveandslowlybringthemixturetoaboil.Boilfor1minute.Reducetheheattolowandaddthepeanutbutter.Stiruntilthepeanutbutterismeltedandthemixtureiswellcombined.

Pour the peanut butter mixture into the bowl with the cereal. Using a rubberspatula, mix until the cereal is well incorporated. Transfer the mixture to theprepared baking dish and, using a piece of parchment orwaxed paper, firmlypress the cereal into the pan. Allow to cool completely. Cut into 16 squares.Serveimmediatelyorstoreinanairtightcontainerforupto4days.

Makes16servings

Per serving: 83 calories, 2 g protein, 13 g carbohydrates (7 gsugar),3gfat,tracesaturatedfat,0mgcholesterol,<1gfiber,41mgsodium

SuzyPreston,Season2WhenImakemini-muffinsformyboys,Iaddalittleflaxseedanduseeggwhitesinsteadofthewholeegg.

MINIKEYLIMECHEESECAKEPIESI first created this recipe in a full-size pie plate, but as a “precautionarymeasure,” I switched to individual ramekins because everyone in my kitchenkept going back for “just a bit more.” I’ve found that when dishes arepreportioned,it’salotlesslikelyyou’llbetemptedtoeatmorethanoneserving.

Butter-flavoredcookingspray1/3cupwholegrain,crunchy,high-fiber,low-sugarcereal(IusedKashi7WholeGrainNuggets)1tablespoon+½cuplightagavenectar1cupYogurtCheese(page218)3largeeggwhites

1/3cupfreshlysqueezedkeylimejuice,strained

¼cupfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)1tablespooncornstarch½teaspoonvanillaextract1/8teaspoonsalt1½teaspoonskeylimeorlimezest

Preheattheovento350°F.Lightlymistsix3/4-cupcapacityminipiedishesorramekinswithcookingspray.

Add the cereal to the bowl of a food processor fitted with a chopping blade.Processitfor15to20seconds,oruntilthecerealiscrushed.Mixthecerealand1 tablespoon of the agave in a small mixing bowl until well combined (themixtureshouldbeslightlysticky).Dividethecerealmixtureevenlyamongtheprepared dishes, about 2 teaspoons in each.Using a small piece of parchmentpaper,lightlypressthecerealmixtureintoanevenlayeronthebottomofeachpie dish to cover the bottoms. Allow the crusts to rest while you prepare thefilling(youmust let thecrustsfirmupslightlyorsmallpieceswillcomeapartoncethefillingisadded).

Inamediummixingbowl,usinganelectricmixer fittedwithbeaters,beat theyogurt cheese until it is smooth.Add the remaining½ cup agave and the eggwhitesandcontinuebeatingjustuntilwellcombinedandsmooth.Addthelimejuice, yogurt, cornstarch, vanilla, and salt. Slowly beat them in until justcombined, beingvery careful not to overmix.Divide the filling evenly amongthepiedishes.

Bakefor14to16minutes,oruntilalmostsetinthecenter.Placethepiesonawireracktocooltoroomtemperature,thenrefrigerateforatleast5hours.Justbeforeserving,topeachpiewith¼teaspoonlimezest.

Makes6servings

Per serving: 177 calories, 8 g protein, 38 g carbohydrates (30 gsugar), trace fat, tracesaturated fat, 0mgcholesterol, <1g fiber,111mgsodium

EXPECTMORECOCONUTMACAROONSIfyou’reafanofcoconut,you’reboundtolovethesemacaroons.They’reabit

lessgooeyandbutterythanthetraditionalones,butthat’sactuallyagoodthingbecauseitallowstruecoconutloverstoenjoythecoconut.Andyou’llsavemorethan70caloriespermacaroonovermosttraditionalmacaroons!

Butter-flavoredcookingspray2largeeggwhites2tablespoonscoconutsugar2tablespoonslightagavenectar2/3cupfinelyshreddedreduced-fatunsweetenedcoconut(IusedLet’sDo...Organic40%less

fatcoconut)

Preheatovento300°F.Lineamediumbakingsheetwithparchmentpaperandlightlymistitwithspray.

Whisk together the egg whites, coconut sugar, and agave until the sugar iscompletelydissolved.Stirinthecoconutuntilwellcombined.Spoonthebatterinmounds (about 1 level tablespoon permacaroon) onto the prepared pan, sotheydonottouch,tomake10macaroons.Bakefor23to25minutes,oruntilthemacaroonsarelightlygoldenbrown.Removethepantoawirecoolingrackandlet themcool about5minutes.Transfer them to thecooling rackandallow tocool completely. Serve immediately or store them in a resealable plasticcontainerforupto5days.

Makes10macaroons

Per serving (2 macaroons): 86 calories, 2 g protein, 13 gcarbohydrates (10 g sugar), 3 g fat, 3 g saturated fat, 0 mgcholesterol,1gfiber,33mgsodium

NicoleMichalik,Season4Whenitcomestodessert,youcan’tgowrongwiththekids’menu.Ifyougoandgeticecream,askforachild-sizecone.You’llsaveatleast100calories!

BLUEBERRYCREAMCHEESE“STRUDEL”Moststrudelsaretraditionallymadewithphyllodough.HereI’vereplacedthatwithwholewheatpizzadoughbecausewholewheatphylloisdifficulttofindingrocerystores—andeven ifyoucan find it, it requiresasignificantamountofaddedbuttertotastegreat.

Thisrecipecalls forsprinklingthesugar-cinnamonmixtureunderneaththedough.Sincethebottomofthedoughisthepartthatwillhityourtonguefirst,youwantittobesweet.Notethatbecausethisstrudelismadewithfreshdough,

ittastesbestthesamedayit’smade.

2cupsfreshblueberries1tablespoonlightagavenectar1tablespooncornstarch1teaspoonfreshlysqueezedlemonjuice1tablespooncoconutsugar¼teaspoongroundcinnamon1poundwholewheatpizzadough(nomorethan3gramsoffatper2-ounceserving)1recipeVanillaCreamCheeseDip(page219)1tablespooneggsubstitute

Preheat the oven to 400°F. Line a 9″ x 13″ baking sheet with a piece ofparchment paper that fits snugly inside. To keep the parchment paper fromsliding,dabthe4cornersofthepanundertheparchmentpaperwithatouchofextracreamcheeseorpeanutbutter.Press theparchmentpaper into thecreamcheeseorpeanutbutter.

Place a medium saucepan over medium heat and add the blueberries, agave,cornstarch,andlemonjuice.Cookthemixture,stirringfrequentlywithawoodenspoon, until the cornstarch is dissolved, the blueberries release some of theirjuices, and the mixture thickens (it should resemble blueberry pie filling).Remove thepan from theheat and let themixture coolwhile youprepare thecrust.

In a small bowl, mix together the sugar and cinnamon until well combined.Sprinkle abouthalf of the sugarmixture lengthwise in a stripdown the centerone-thirdofthepreparedbakingsheet(soitwillbeonthebottomofthedoughintheend).

Stretch thedough intoa rectangleasmuchaspossiblebeforeplacing it in thepan,withthegoalofbeingabletopressittocoverthebottomofpan.Thenpressitintothepan,stretchingitallofthewaytotheedges,creatinganevenlayer.

Spreadthecreamcheesediplengthwiseinastripdownthecenterone-thirdofthe dough, leaving about ½” at either end of the dough bare. Top the creamcheese evenly with the blueberry mixture, making sure the berries cover thecreamcheese.Foldthebaresidesofthedoughupoverthefilling,leaving2″ofthe blueberries still exposed in themiddle. Pinch the ends slightly so they’resealed,makingsurenottopushthefillingtoomuchtowardthecenter.Brushthecrust with the egg substitute and sprinkle the crust and berries with theremainingsugarmixture.

Bakefor23 to26minutes,oruntil thecrust isgoldenbrownand thefilling isbubblyandhotthroughout.Letthestrudelcooltoroomtemperature,thensliceitinto10equalsliceswithaserratedknife.Serveimmediately,orrefrigerateinanairtightplasticcontainerforupto1day.

Makes10servings

Per serving: 171 calories, 4 g protein, 30 g carbohydrates (8 gsugar),4gfat,1gsaturatedfat,8mgcholesterol,3gfiber,253mgsodium

AllieIshcomer,Season10If youdon’t get the support youneed from friends, youmayhave torethink some of your relationships. You can’t let anyone’s negativityholdyoubackfromwhatyou’retryingtoaccomplish.

GOBLUEBERRYCOBBLERMINILOAVESThesemini loavesmakenice gifts andare the perfect sweet taste at breakfasttime.Iffreshblueberriesaren’tavailable,it’sfinetousefrozen.Justbesuretodrain any excess liquid after they’ve defrosted. All of that purple liquid willchangethetextureoftheseotherwisemoistandtenderloaves.

1cupold-fashionedoats3/4cuplow-fatbuttermilkButter-flavoredcookingspray3/4cup+2tablespoonswholegrainoatflour

1teaspoongroundcinnamon1teaspoonbakingpowder3/4teaspoonbakingsoda½teaspoonsalt2eggwhites,lightlybeaten3/4cup+4teaspoonscoconutsugar2tablespoonsunsaltedbutter,softened¼cupfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)3/4cupfreshblueberries

Inamediumbowl,stirtogethertheoatsandbuttermilk.Letthemixturestandfor20to30minutes,oruntilthebuttermilkisabsorbed.

Preheattheovento400°F.Lightlymist8individualnonstickloafpans(3½″x2½″x1½″)withcookingspray.Setaside.

Addtheflourtothebowlofafoodprocessorormini-foodprocessorfittedwithachoppingblade.Processfor2minutes.Transfer theflour toasifter.Addthecinnamon, baking powder, baking soda, and salt and sift them into a smallmixingbowl.

Inamediummixingbowl,usingasturdywhiskorspatula,mixtheeggwhites,3/4cupsugar,thebutter,andyogurtuntiltheyarewellcombinedandalllumpsareremoved.Stirintheoatmixture,thentheflourmixtureuntiljustcombined,beingcarefulnottoovermix.Foldintheblueberries.

Divide the batter evenly among the prepared pans (about 1/3 cup in each).Sprinkle½teaspoonsugarevenlyover the topofeach loaf.Bakefor13 to15minutes,oruntilatoothpickinsertedinthecentercomesoutdry(afewcrumbsareokay).Placetheloavesonawirecoolingracktocoolfor15minutes.Thencarefullyinverttheloavesonthecoolingrack.

Makes8loaves

Perloaf:202calories,5gprotein,40gcarbohydrates(19gsugar),4gfat,2gsaturatedfat,9mgcholesterol,2gfiber,403mgsodium

CHEAT-NO-MOREAPPLECHEDDARMUFFINSIamatrue-bluedessertlover.Andifitweren’tformuffinslikethese(thatIlike

toconsider“breakfastdessert"), I’dbe in trouble.Thesemuffinsareabit lesssweetthansomeofthecupcakesinthebook,andthey’reonly150calories.Iliketoenjoythemafteraneggwhiteomeletorscrambleinthemorningthat’sabout150to200calories.Thatway,I’vehadasuper-filling,extra-satisfyingbreakfastthat’swell-balancedforabout350calories.Whatbetterwaytostartaday?

Butter-flavoredcookingspray1cupwholegrainoatflour½cupwholewheatpastryflour1teaspoonbakingsoda1teaspoonbakingpowder½teaspoonsalt4largeeggwhites½cupunsweetenedvanillaalmondmilk¼cup100%applejuiceconcentrate,defrosted1tablespoon+2teaspoonscanolaoil2tablespoonsfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)½cup+1tablespooncoconutsugar3/4cupquickoats3/4cuppeeledandmincedGrannySmithapple2/3cupshreddedreduced-fatsharpCheddarcheese

Preheattheovento400°F.Line12cupsofastandardnonstickmuffintinwithfoil or silicone cupcake liners (see page xiii). Lightly mist the liners withcookingspray.

Add the flours to the bowl of a food processor fitted with a chopping blade.Processfor2minutes.Addtheflours,bakingsoda,bakingpowder,andsalttoasifterandsiftthemintoamediummixingbowl.

In a largemixingbowl, using a sturdywhiskor spatula,mix together the eggwhites,milk,juiceconcentrate,oil,yogurt,and½cupsugaruntilwellcombined.Stirintheflourmixtureuntilitiscompletelyincorporated(donotovermix).Stirintheoats,apples,andcheeseuntiljustcombined.

Dividethebatterevenlyamongthepreparedmuffincups(eachshouldbeabouttwo-thirdsfull).Sprinkletheremainingsugarevenlyoverthemuffins(about¼teaspoononeach).Bakefor13to16minutes,oruntilatoothpickinsertedinthecentercomesoutdry(afewcrumbsareokay).Coolonawirecoolingrackinthepanfor10minutes.Thenremove themuffinsonto the rackandallowthemtocool.Serveimmediatelyorrefrigerateinaresealableplasticcontainerforuptoaday.

Makes12muffins

Per muffin: 156 calories, 5 g protein 25 g carbohydrates (10 gsugar),4gfat,1gsaturatedfat,4mgcholesterol,2gfiber,324mgsodium

JessicaDelfs,Season10Iwalk6milesinthemorningtoburncaloriesandboostmymetabolismforthewholeday.Italsostartsoffmydayonapeacefulnote.

CHOCOLATEHAZELNUTRICOTTACALZONESThis recipe was inspired by a conversation I had with my physical therapist,Chris,whotoldmeaboutamoreindulgentversionofthesecalzoneshe’dhadinItaly. I saw itas theperfectopportunity to remake itasaprotein-richdessertwith significantly fewer calories. These are really best servedwarm, so if youplan to pack themup and take themon-the-go, be sure to reheat thembeforeserving.

Butter-flavoredcookingspray2tablespoons+2teaspoonsChocolateSauce(page214)1tablespoon+1teaspoonnaturaldry-roastedhazelnutbutter(hazelnutsshouldbetheonly

ingredientonthelabel)½cupall-naturallow-fatricottacheese8ounceswholewheatpizzadough(nomorethan3gramsper2-ounceserving)1tablespooneggsubstitute1tablespoon+1teaspoonagavenectar

Preheat the oven to 450°F. Line a small baking sheet with parchment paper.

Lightlymisttheparchmentpaperwithcookingspray.

Inasmallmixingbowl,mixthechocolatesauceandhazelnutbutteruntilwellcombined.Remove1tablespoonplus1teaspoonofthemixturetoasmallbowlandsetaside.Addthericottatothemixingbowlandstiruntilwellcombined.

Placethedoughonacuttingboardorflatworksurfaceanddivideitinto4equalportions(2ounceseach).Takeoneportionandpressitintoacirclethatis6″indiameter.Spoonone-quarterofthericottamixtureinanevenlayeroverhalfofthecircle,leavingtheedgesbare.Foldthebarehalfofthedoughoverthefilledhalf so the edges connect, then gently pinch the edges together. Carefullytransferthecalzonetothepreparedbakingsheet,reshapingitifnecessary.

Repeat the processwith the remaining dough and filling, creating 4 calzones,placingthemacoupleinchesapartonthebakingsheet.Usingafork,crimpthesealededgesofeachcalzone,beingcarefulnottopokethetinesintothefilling.Brush each lightly with the egg substitute. Gently pierce the center of thecalzones with a sharp knife. Bake for 9 to 11 minutes, or until the dough islightlybrownedandcookedandthefillingishot.

Meanwhile, add the agave to the bowl with the reserved chocolate hazelnutmixture.Stirtocombine.

Divide the calzones among 4 dessert plates. Drizzle them evenly with thechocolatehazelnutsauce.Serveimmediately.

Makes4servings

Per serving: 242 calories, 9 g protein, 40 g carbohydrates (13 gsugar),6g fat,1gsaturated fat,10mgcholesterol,4g fiber,318mgsodium

O’NealHampton,Season9Don’tpickadatetolaunchyourweight-lossplan.Startrightnow!Don’twaitadayoraweekoramonth.Doitnowinsomesmallway.Smallstepswillleadtobigrewards.

DEVIN’SFOODLAYERCAKEIfyou’relikeme,you’realltoofamiliarwithdevil’sfoodcake—andforyears,so were my hips! I just couldn’t resist the rich chocolate flavor. Finally, IadapteditsoIcouldliterallyhavemycakeandeatit,too.

Butter-flavoredcookingspray1cupunsweetenedvanillaalmondmilk2tablespoonswhitevinegar13/4cupswholegrainoatflour1½cupsunsweetenedcocoapowder2teaspoonsinstantespressopowder2teaspoonsbakingpowder1teaspoonsalt½teaspoonbakingsoda8largeeggwhites1½cupsagavenectar½cupfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)¼cupcanolaoil1teaspoonvanillaextract1recipe“CuttheCrap”WhippedTopping(page217)

Preheattheovento350°F.Lightlycoattwo9″roundcakepanswithspray(justenough for parchment paper to stick), then line the bottom and sides withparchmentpaper.Lightlymisttheparchmentpaperwithspray.

Addthemilkandvinegartoasmallbowl.Stirthemtocombine.Setaside.

Placeasifteroveramediummixingbowl.Sifttheflour,cocoapowder,espressopowder,bakingpowder,salt,andbakingsodaintothebowl.Setaside.

In a largemixingbowl, using a sturdywhiskor spatula,mix together the eggwhites, agave, yogurt, oil, vanilla, and the reserved milk mixture until wellcombined.Mixinthedryingredientsuntilnolumpsremain(donotovermix).

Dividethebatterevenlybetweenthepreparedpans.Bakethemsidebyside(notoneontopoftheother)for30to33minutes,oruntilatoothpickinsertedintothe center comes out dry (a few crumbs are okay). Remove the cakes to acooling rackand letcool for10minutes.Gently flip thecakesoutof thepansandontothecoolingrack.Letthecakescoolcompletely.

Placeonecake,flatsidedown,onaplatter.Spread1cupofthewhippedtoppingoverthecake.Topitwiththesecondcake,flatsidedown.Spreadtheremainingtoppingevenlyover the topandsidesof thecake.Slice thecakeinto16equalwedges,cleaningyourknifebetweeneachslice.Serveimmediatelyorstoreitinalargeresealablecakecarrierintherefrigeratorforupto1day.

Makes16servings

Per serving: 232 calories, 6 g protein, 46 g carbohydrates (34 gsugar),6gfat,1gsaturatedfat,0mgcholesterol,4gfiber,287mgsodium

AlfredoDintem,Season10You have to eat! You have to get your metabolism started withbreakfastandkeepitgoingwithlunch,dinner,andsnacks.Youhavetolookatyourbodyasamachine.Keepputtingfuelintoit.

BRING-ITBANANABUNDTSWITHCHOCOLATE“GANACHE”

Thesebundtsareanadorableadditiontoanypartyorbakesale.They’reextramoist andwill fool anyone into thinking they’re eating full-fat cake. For bestresults,besuretouseveryripebananasthataresoft(butnotmushy).

Ifyou love theshapeof theseadorablecakesasmuchas Ido, I’d suggestinvestinginsiliconeminibundtpans.I’vefoundthatit’smucheasiertoremovethecakesintactthananyotherpansI’veused.

Butter-flavoredcookingspray½cupwholewheatpastryflour¼cup+3tablespoonswholegrainoatflour½teaspoonbakingsoda½teaspoonsalt¼teaspoonbakingpowder3/4cupmashedveryripebanana¼cup+2tablespoonsagavenectar2tablespoonsfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)1largeeggwhite2tablespoonsunsaltedbutter,melted3tablespoons+1teaspoonChocolate“Fudge”Sauce(page215)

Preheattheovento350°F.Thoroughlymist5cups(each4″indiameterand2″tall)ofamini-bundtcakepan(s)withcookingspray.

Addtheflourstothebowlofafoodprocessorormini-foodprocessorfittedwithachoppingblade.Processfor2minutes,thentransfertheflourstoasifter.Addthe baking soda, salt, and baking powder and sift the dry ingredients togetherintoasmallmixingbowl.

Addthebanana,agave,yogurt,eggwhite,andbuttertoamediumbowl.Usingasturdywhiskorspatula,mixuntilwellcombined,beingcarefulnottoovermix.Stir in the dry ingredients until no flour is visible and the ingredients are justcombined.Divide thebatterevenlyamongthepreparedcups,about1/3cup ineach.Bakefor19to22minutes,oruntilatoothpickinsertedinthecentercomesoutclean(afewcrumbsareokay).

Invertthepan(s)ontoacoolingrackandgentlyremovethecakes.Letthecakescoolcompletely,thentopeachoneevenlywith2teaspoonsofthefudgesauce.Serve immediately, refrigerate up to 1 day, or freeze up to 2 weeks in aresealableplasticcontainer.

Makes5servings

Per serving: 250 calories, 4 g protein, 49 g carbohydrates (31 gsugar),6g fat,3gsaturated fat,12mgcholesterol,3g fiber,394mgsodium

STRAWBERRY-FILLEDBROWNIEBITESThese brownies freeze well and are great for bake sales and many otheroccasions.Therecipecaneasilybedoubled.

Ifyourfruitspreadseemsatallwatery,besuretodrainoffanyexcessliquidbeforeusingitinthisrecipe;otherwise,themini-bitesmightoverflow.

Butter-flavoredcookingspray2tablespoonswholegrainoatflour2tablespoonswholewheatpastryflour½cupunsweetenedcocoapowder1teaspooninstantespressopowder½teaspoonbakingpowder½teaspoonsalt4eggwhites1cupcoconutsugar2tablespoonsunsweetenedapplesauce2tablespoonscanolaoil½teaspoonvanillaextract½cup100%fruitstrawberryspread

Preheat the oven to 350°F.Thoroughlymist two 12-cup nonstickmini-muffintinswithcookingspray.

Addtheflourstothebowlofamini-foodprocessorfittedwithachoppingbladeand process for 2 minutes. Add the flours, cocoa powder, espresso powder,bakingpowder,andsalttoasifterandsiftthemintoasmallmixingbowl.

In a largemixing bowl, using a sturdywhisk or spatula,mix the eggwhites,sugar, applesauce, canola oil, and vanilla until well combined. Add the flourmixture and stir until just combined and no lumps remain (be careful not toovermix).Divide thebatteramong the24muffincups, fillingeachabout two-thirds full (about 1 tablespoon per cup—do not overfill them or the brownieswillspilloutofthepan).Carefullydrop1teaspoonoffruitspreaddirectlyinthecenterofeachbrownie(donotpushthefruitspreaddownintothebrownies).

Bakefor10to12minutes,oruntilatoothpickinsertedasclosetothecenteraspossible,withouttouchingthefruitspread,comesoutdry.Transferthepantoacoolingrackandallowthemtocoolfor5minutes.Usingabutterknife,gentlyliftthebrowniesfromthemuffintins(iftheystick,gentlyruntheknifearoundtheedgeofeachcup).Allowthemtocoolforanother10minutes.

Makes24brownies

Per brownie: 68 calories, 1 g protein, 13 g carbohydrates (9 gsugar),1gfat, tracesaturatedfat,0mgcholesterol, tracefiber,84mgsodium

A-LISTAPPLEDANISHESWitheachnewcastofBiggestLosercontestants,itseemslikethere’salwaysonepersonwho can’t stop obsessing about howmuchhe or shemisses apple pie.When asked why, it’s always about the filling— they rarely evenmention thecrust.TheseDanishesareagreatwaytosatisfythatcravingsincetheyareverymuch about the filling—in fact, a few contestants have reported liking thembetterthanapplepie!

I lovemaking theseDanisheswith nice crisp apples likeGranny Smith orGoldenDelicious.

Butter-flavoredcookingspray

1largetartapple,peeledandcutinto½”cubes(about2cups)3tablespoons100%applejuice1tablespoon+1teaspooncoconutsugar½teaspoonfreshlysqueezedlemonjuice¼teaspoon+1/8teaspoongroundcinnamonPinchgroundnutmeg8ounceswholewheatpizzadough(nomorethan3gramsper2-ounceserving)¼cupVanillaCreamCheeseDip(page219)1tablespooneggsubstitute

Preheat theovento400°F.Lineamediumbakingsheetwithparchmentpaper.Lightlymisttheparchmentwithcookingspray.

Placeamediumnonstickskilletovermedium-highheat.Addtheapples,applejuice,1tablespoonsugar,lemonjuice,¼teaspooncinnamon,andnutmeg.Cookthemixture,stirringoccasionally,untilallof the liquidhasevaporatedand theapplesaretender.Removethepanfromtheheat.

Inasmallbowl,stir together theremaining1 teaspoonsugarand1/8 teaspooncinnamonuntilwellcombined.

Placethedoughonacuttingboardorclean,flatworksurfaceanddivideitinto4equalportions(2ounceseach).Takeoneoftheportionsandpressitintoacirclethat is 5″ in diameter. Sprinkle the dough with 1/8 teaspoon of the sugarcinnamonmixture.Pickupthedoughcircleandgentlyflipitontothepreparedbakingsheet,sothesugaredsideisfacedown(reshapethecircleifnecessary).

Spread1tablespoonofthecreamcheesedipevenlyoverthecircle,leaving3/4″barearoundtheedges.Spoonone-quarterof theapplemixture(about1/3cup)evenly over the cream cheese layer (it will look similar to a mini-deep dishpizza).Then,startingat12o’clock,andmovingaroundthecircle,foldthebareedgesoverthefillingin45-degreeangles(insteadofpullingitstraightoverthefilling)in5evenlyspacedspots,thencreasethefoldsinthedough.

Repeat the process with the remaining dough, sugar mixture (only using 1/8teaspoon per crust), cream cheese dip, and apple filling, to create 4Danishes.Placetheminasinglelayeronthebakingsheet.Brushtheoutsidesandedgesofthecrustslightlywiththeeggsubstitute(youwillhavesomeleftover).Sprinklethe remaining sugar mixture evenly over the crusts and tops of each Danish.Bakefor12to15minutes,oruntilthecrustiscookedandlightlybrownedandthefillingishot.

Makes4servings

Per serving: 230 calories, 5 g protein, 42 g carbohydrates (14 gsugar),5g fat,2gsaturated fat,10mgcholesterol,5g fiber,324mgsodium

RicharddeRoque,Season10Iused to sit aloneand readas I ate. I’duse food to tuneout theworldandrelieve stress. Nowwhen I eat, I focus on the food I’m enjoying and thenmoveontothenextthingwhenI’mfull.

FUDGESWIRLPEANUTBUTTERCUPCAKESPeople always ask me if you can make my cupcake recipes as cakes and mycakes as cupcakes—and the answer is often no. I originally planned this as acake, but the moistness of the cake coupled with the creaminess of the swirlmadethecakeripapartevery timeI triedtocut it.SoIchangedtherecipetomake these scrumptious, extra-moist cupcakes that youdon’thave tocut—justbiteinto!

Butter-flavoredcookingspray2/3cupwholegrainoatflour½cupwholewheatpastryflour1teaspoonbakingsoda1teaspoonsalt1/3cupunsweetenedall-naturalcreamypeanutbutter½cupfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)3/4cup+2tablespoonslightorblueagavenectar

4largeeggwhites1teaspoonvanillaextract¼cupChocolate“Fudge”Sauce(page215)

Preheattheovento350°F.Line12cupsofastandard,nonstickmuffintinwithfoilorsiliconeliners(seepagexiii).Lightlymistthecupswithspray.

Addtheflourstothebowlofafoodprocessorormini-foodprocessorfittedwithachoppingblade.Processthemfor2minutes.

Placeasifteroverasmallmixingbowl.Addtheflourmixture,bakingsoda,andsaltandsiftthemintothebowl.

Ina largemixingbowl,usingastandorhandmixer fittedwithbeaters,creamthepeanutbutter,yogurt,andagave.Usingaheavywhiskorspatula,stirintheeggwhitesandvanilla.Stirintheflourmixtureuntilwellcombined.Dividethemixture evenly among themuffin cups (they should each be about two-thirdsfull).Drizzle1teaspoonofthechocolatesauceintothecenterofeachcupcakeand, using a toothpick, “swirl” the chocolate into the batter by running thetoothpickbackandforththroughtheinsideofthecupcakesoaswirlpatterniscreated.

Bakefor15to18minutes,oruntilatoothpickinsertedinthecentercomesoutdry(afewcrumbsareokay).Coolthecupcakescompletelyinthepanonawirerack.Serveorfreezeforupto1weekinanairtightplasticcontainer.

Makes16cupcakes

Per cupcake: 181 calories, 5 g protein, 33 g carbohydrates (24 gsugar),4gfat,<1gsaturatedfat,0mgcholesterol,2gfiber,322mgsodium

StephanieAnderson,Season9Watch your alcohol intake! Themore you drink, the less inhibited you arearound the buffet table. Try alternating an alcoholic drink with a glass ofsparklingwaterorclubsoda.Thatwillslowdownthepace.

A

8HealthyHolidays

hh, the holidays.When you're losingweight, the prospect of the holidayscanconjureupbothexcitementanddread.Afterall,whatfunisittogoto

holidaydinnersandpartiesifyoucan'tindulgewitheveryoneelse?Andifyoudochoose to indulge, youknowyou'll feel guilty thenextday andworry thatyou'veunderminedallofyourhardwork.

“Well,thankstoChefDevinAlexander,youcanindulgeindeliciousholidaytreatswithoutguilt!RecipeslikePumped-UpPumpkinPieBites(page172)andGingerbread Truffles (page 182) are every bit as delicious as the traditionalfavoritesyou'reusedto—andcontainjustafractionofthecalories.

TheSeason9contestantsarefacingtheirfirstyearofholidaytemptations,so

we caught up with them and asked how they planned to handle the potentialtemptations.Onestrategythatmanyofthemsaidtheyintendedtoemploywastobringtheirownfoodtogatheringsandparties,potluckstyle.

Cheryl George says she's ultra-careful when she goes to a party and isn'tafraidtoaskherhostessquestionsabouthowthefoodwasprepared.“I'llaskalotofquestionsaboutwhatwentintomakingthedishesandsampletheonesthataren'tfulloffat,salt,andsugar,”shesays.LanceMorganadvises,“Ifyoucan'tbring your own food, and nothing at the party looks very healthy, then it allcomesdowntoportioncontrol.Useasmallplate.Noseconds.Nopiling itontheplate.”

Koli Palu says he eats before he goes to parties so that he's not famishedwhengetstothebuffettable.“Ipickandchoosefromtheleanproteinsandthesalads.Itwouldbeamistakeformetogotherehungrybecausethetemptationstoindulgeinfat-filleddessertsisstrong.”

DarisGeorgesayshenavigatestemptingsituationsbytryingsmallportionsof several different dishes. It's away to taste new foodswithout overdoing it.“It's not required to overindulge,” he says. “It's okay to try small amounts ofthingsbutyouhavetomakewisechoices.”

Thefestiverecipesinthischapterofferplentyofoptionsforcreatingspecialholiday treats to sharewith your ownguests or to bring to parties.Whenyoumakeyourowntreats,you'llalwayshavehealthyoptionstosnackon.Andonceyourfriendsandfamilymemberssamplethem,they'llbegladyoudid,too!

Thanksgiving:DoYouHavetoGiveUpPumpkinPie?

No!saysTheBiggestLosernutritionistCherylForberg,RD.Modifyyourfavoriterecipewiththesesimpletips.

1. Make pumpkin (or sweet potato) pies with evaporatedskimmed milk. It's rich and creamy and contains fewercaloriesandlessfatthanregularevaporatedmilk

2. Try to decrease the amount of sweetener in your favoriterecipe by about 25 percent or replace sugar with agavenectar,whichisloadedwithantioxidants.

3. Increase the amount of spice you add to your pie by just alittle. It will enhance the overall flavor and will make the

reducedamountofsweetenerlessnoticable.4. Substitutemostorallofthewholeeggswitheggwhites.5. Eat just the filling of the finished pie and skip the high-fat

crust.Or,bakethefillinginaspringformpanwithoutanycrustatall!

CARAMELAPPLEBAKEI used dried apples in this recipe, as they lend a bit more “bite” than freshapplesandcreateachewy texture. Iwanted thisbake tobereminiscentof theflavorsofacaramelapple.It’saperfectfalltreat,thoughsincethefruitisdried,itcanreallybemadeanytimeofyear.

Butter-flavoredcookingspray1cupwholegrainoatflour½teaspoonbakingpowder¼teaspoonsalt3/4cupeggsubstitute3/4cupcoconutsugar1teaspoonvanillaextract3/4pounddriedapplerings,cutintosmallpieces¼poundraisins1/3cupfinelydicedwalnuts

Preheattheovento325°F.Lightlymistan11″x7″glassorceramicbakingdishwithcookingspray.

Ina smallmixingbowl, stir together the flour,bakingpowder, and salt.Set itaside.

Inamediummixingbowl,usingasturdyspatula,mixtheeggsubstitute,sugar,andvanilla.Stirintheflourmixtureuntilwellcombined,followedbytheapplesand raisins. Pour the mixture into the prepared baking dish and spread it outevenly.Sprinklethewalnutsevenlyoverthetop.

Bakefor24to27minutes,oruntilgoldenbrownandatoothpickinsertedinthecenter comesout stickybutnotwet.Allow to cool for5minutes.Cut into12piecesandserveimmediately.

Makes12servings

Per serving: 210 calories, 4 g protein, 43 g carbohydrates (29 gsugar),3g fat, tracesaturated fat, tracecholesterol,4g fiber,123mgsodium

BiggestLoserTrainerTip:BobHarper

When it comes toweight loss, loving yourself is key. I haveworkedwith somanypeoplewhohavebeentheirownworstenemy.It’stimetostartbeingyourownbestfriend.Whenyoustartputtingyourselfatthetopofyourprioritylist,allyourgoalswillbeobtainable.

RAISIN’THEBARBROWNRICEPUDDINGIt’sreallyimportantthatyouuseshort-grainbrownriceinthisrecipe.Ifyouuselong-grain,yourpuddingwon’thaveanicebite-ytexture.Lookforfrozenbrownriceormicrowaveablebrownricebowls(seepagexx)tomakethisrecipeinajiffy. Just be sure that the precooked rice you use doesn’t contain addedingredientslikesalt,vegetablebroth,orfat.

1½cupsfat-freemilk1cupfat-freeevaporatedmilk1/3cuplightagavenectar2tablespoonscornstarch2largeomega-3eggs,lightlybeaten1teaspoonvanillaextract1¼cupscookedshort-grainbrownrice½cupraisins

Placeamediumnonsticksaucepanovermediumheat.Addthemilk,evaporatedmilk,agave,cornstarch,eggs,vanilla,andricetothepan.Cookthemixture,stirringconstantly,for5to7minutes,oruntilitthickenstotheconsistencyofathickgravy(notquiteasthickasapudding;itwillthickenslightlywhen

thickgravy(notquiteasthickasapudding;itwillthickenslightlywhenrefrigeratedandyoudon’twantittoothick).

Dividethemixtureevenlyamongeight3½"-diameter(½-cupcapacity)ramekins.Dividetheraisinsevenlyamongthem(about1tablespoononeach).Allowthemcooltoroomtemperature,thencoverandrefrigeratetheramekinsfor4hours,oruntilcompletelychilled.Justbeforeserving,stirthepuddingtodistributetheraisinsevenlythroughout.

Makes8servings

Per serving: 179 calories, 6 g protein, 35 g carbohydrates (24 gsugar),2g fat, tracesaturated fat,54mgcholesterol,1g fiber,87mgsodium

SherryJohnston,Season9There’salwayslotsoffingerfoodsatholidayparties.Mostofthetime,there will be a vegetable platter, always a smart choice. Just avoidcreamy,high-fatdips.

PUMPKINICECREAMThisdeliciousholiday-inspiredicecreamcontainsjustafractionofthecaloriesandoffersanicedoseofprotein.Whenyou’recookingtheicecreambaseonthestove,makesureyouscrapedownthesidesofthepotfrequentlyasyoustir.Thishelpspreventlittleflecksofthepumpkinmixturefromhardeningagainstthesideofthepot,leavingyouwithasmooth,creamytexture.

2tablespoonscornstarch

1can(12ounces)fat-freeevaporatedmilk¼cupeggsubstitute¼cup100%maplesyrup3tablespoonspumpkinpuree¼teaspoongroundcinnamon

Addthecornstarchtoamediumnonsticksaucepan.Whiskingconstantly(usingasilicone-coatedorplasticwhisk,toavoidscratchingthepan),addjustenoughmilktocompletelydissolvethecornstarch(nolumpsshouldremain).Pourintheremainingmilkinasteadystream,asyoucontinuetowhisk.Thenaddtheeggsubstitute,maplesyrup,pumpkin,andcinnamonandcontinuewhiskinguntiltheyarewellcombined.

Placethepanovermediumheat.Cookthemixture,stirringconstantlyandscrapingtheedgesfrequently,for5minutes,oruntilitissmoothandthickensslightly(totheconsistencyofthickcream).Pourthemixtureintoalargebowlandallowtocoolfor30to45minutes,oruntilatroomtemperature.

Spoonthemixtureintothebowlofanicecreammakerthatisatleast2quarts.Maketheicecreamaccordingtothemanufacturer’sdirections.Serveimmediatelyorfreezeforhardericecream.

Makes5(½-cup)servings

Per serving: 121 calories, 6 g protein, 23 g carbohydrates (18 gsugar), trace fat, trace saturated fat, trace cholesterol, trace fiber,110mgsodium

PECANPRALINECOOKIETHINSWhenmyFacebookfriendslearnedthatIwasworkingonanall-dessertbook,Iimmediately got inundated with requests for re-creating favorite high-calclassics.Oneofthemostpopularrequestswasforpecanpie.Thesescrumptiouscookies,whichareridiculously lowin fatandcaloriescomparedtopecanpie,areanodetothoserequests.

Butter-flavoredcookingspray1largeeggwhite

2tablespoonscoconutsugar1/3cupunsalteddry-toastedchoppedpecans(seenote)

Preheattheovento350°F.Lightlymist8cupsofanonstickstandardmuffintinwithspray.

Whisktogethertheeggwhiteandsugaruntilthesugariscompletelydissolved.Addthepecansandstiruntilwellcombined.Spoonthebatter(aboutascant1tablespooneach)intothepreparedmuffintin,makingsuretodistributethepecansevenlybetweeneachmuffincup.

Bakefor8to10minutes,oruntilthecookiesarelightlycrispedaroundtheedges,beingcarefulnottoburnthem.Coolthetinonarackfor5minutes,oruntilthecookieshavecooledslightly.Removethemtoacoolingrackandletcoolcompletely.Serveimmediatelyorstoreinacookietinforupto5days.

Note:Packagesofpecansthatsayeither“dry-toasted”or“dry-roasted”areperfectforthisrecipe.Justmakesurethepecansarenotraw—thecookieswon’thaveasmuchflavor.

Makes4servings

Perserving:95calories,2gprotein,7gcarbohydrates(5gsugar),7 g fat, < 1 g saturated fat, 0mg cholesterol, < 1 g fiber, 27mgsodium

PUMPED-UPPUMPKINPIEBITESThesedelicious littlebitesarerealcrowd-pleasersandare theperfectsize forindividual servingsatabuffet table (insteadofaskingyourguests tocut theirownwedgeofpie!).

Butter-flavoredcookingspray3/4cupwholegrain,crunchy,high-fiber,low-sugarcereal(IusedKashi7WholeGrainNuggets)2tablespoons100%puremaplesyrup¼teaspoongroundcinnamon8largeeggwhites1can(15ounces)solidpumpkinpuree

3/4cupagavenectar2tablespoonswholewheatpastryflour2½teaspoonsvanillaextract1¼teaspoonspumpkinpiespice½teaspoonbakingpowder¼teaspoonsalt2/3cup“CuttheCrap”WhippedTopping(page217),optional

Preheattheovento350°F.Lightlymistan11″x7″glassorceramicbakingdishwithspray.

Addthecerealtothebowlofafoodprocessorfittedwithachoppingblade.Processitfor15to20seconds,oruntilthecerealiscrushed.Transferittoasmallmixingbowlandaddthemaplesyrupandcinnamon.Mixthemuntilwellcombined.Spoonthemixtureintothepreparedbakingdish.Gentlypressdownonthecerealmixture,spreadingitevenlyacrossthebottomofthebakingdish.Bakefor7to9minutes,oruntilslightlybrowned.Setaside.

Meanwhile,addtheeggwhitestoalargemixingbowl.Usingasturdywhisk,lightlybeatthemuntiltheybubbleveryslightly.Stillusingthewhisk,stirinthepumpkin,agave,andflouruntilwellcombined.Stirinthevanilla,pumpkinpiespice,bakingpowder,andsaltandcontinuemixinguntilwellcombined.Pourthefillingoverthebakedcrust.Usingarubberspatula,spreaditintoanevenlayer.

Bakefor40to45minutes,oruntilatoothpickinsertedinthecentercomesoutdry(afewcrumbsareokay).Transferthedishtoawirecookingrack,allowingittocooltoroomtemperature.Carefullycut32pumpkin“bites”(3cutsalongthewidthofthepan,7cutsalongthelength,creating4x8bites).Justbeforeserving,topeachbitewith1teaspoonwhippedtopping,ifdesired.Serveimmediatelyorstoreinanairtightcontainerintherefrigeratorforupto5days.

Makes16servings(32bites)

Per serving: 94 calories, 3 g protein, 21 g carbohydrates (15 gsugar),tracefat,tracesaturatedfat,0mgcholesterol,2gfiber,102mgsodium

ThanksgivingGamePlanThanksgivingDaymightverywellbetheultimatefoodfestoftheyear.Andwhileaone-daysplurgeisn’tsuchabigdeal,ifyou’renotcareful,itcaneasilyleadtoaweekendsplurge...andeventually,afoodfree-for-allasalltheotherfallandwinterholidaysstarttorollaround.TheBiggestLoserClub.com’s Greg Hottinger, RD, and the show’snutritionist, Cheryl Forberg, RD, offer several strategies for enjoyingtheholidayswithoutveeringoffcourse.

Strategy#1:GiveYourselfPermissionIftheThanksgivingmealisaspecialoneforyou,plantoenjoyit.Make

an agreement with yourself that it’s okay to have one splurge day.You’veworkedhardthusfar,andenjoyingThanksgivingdinnerisnotgoingtoruinallofthatwork.

Strategy#2:FrameYourSplurgeLimityourindulgencestojusttheonemeal,nottheentireweekend.Akey to weight-loss success is learning how to keep your exerciseprogramandeatingstructurehealthythedaybeforeandthedayafteryourcelebration.Thisiscalled“framing”yoursplurge.

Strategy#3:HaveaPlanTomakestrategy#2work,you’llneed toplanout thedetailsso thatyoucanstayontrack.Canyoumakesurethatyousticktoyourcaloriebudget on the Wednesday before Thanksgiving? If you’re traveling,canyouplanoutyourexercisefor thefour-dayweekend?Besuretopackanyworkoutclothingorgearyou’llneedandbeprepared.

Strategy#4:TheSplurgeRememberthataholidaymealisn’tyourlastoneonplanetEarth.Howcanyoumaximizeyourpleasure,fullyenjoythemeal,butstillfeellikeyoumadegooddecisions?Onestrategyistonotcomeintothemealfamished.Itmaybetemptingto“starveyourself”beforethemeal,butthatwillonlysetyouupforovereatingonceyousitdowntothetable.The goal is to have a great time and enjoy your company. Giveyourselfpermissiontoeatthefoodsthatyoulove,andsavorthem.

Strategy#5:TakePrideinYourRecoveryThenextday,it’stimetogetbackontrack.Ifyouoverate,don’tbeatyourselfupaboutit.Ifyoudidwellwithyourchoices,thencongratulateyourself. Your overall success depends on how quickly you canrecover from these special days. If yourThanksgivingnormally spillsover intoFridayandSaturday,canyoudo itdifferently thisyear? It’simportant to get back on track as quickly as possible and avoid

consuminghigh-calorieleftoversinthecomingdays.

OverallStayhydrated.It’simportanttodrinkplentyofwater,whichtransportsnutrientsandoxygentoyourcellsandalsohelpstowashawaytoxins.Makesureyoudrinkatleasteight8-ounceglassesofwatereachday.If you drink alcohol at Thanksgiving, increase your water intake tocompensateforthedehydratingeffectsofalcohol.Andskiptheafter-dinner coffee,whichcandisrupt your sleepcycle, leading to restlessnightsanddecreasedenergyduringtheday.

RUN,DON’TWALK,RUMBALLSThesedelicioustreatscontainabouthalfthecaloriesandatinyfractionofthefatfoundintraditionalrumballs—andasanaddedbonus,oneservingcontains4gramsoffiber!

Make sure you dust the rum balls lightly with cocoa powder. Too muchcocoawillimpartabittertaste.

1tablespoon+¼cupcocoapowder

1½cupspitteddates2/3cupold-fashionedoats2tablespoonsdarkrum2teaspoonsvanillaextract1/8teaspoonallspice

Add1tablespoonofthecocoatoasmallbowlandsetaside.

Placethedatesinthebowlofafoodprocessorfittedwithachoppingblade.Processthemuntiltheyareveryfinelychoppedandsticktogether.Addtheoats,rum,vanilla,allspice,andtheremaining¼cupcocoa.Continueprocessingthemixtureuntiltheoatsarefinelychoppedandthemixturestickstogether(donotoverprocessthemixtureoritwillbecomeextremelystickyandverydifficulttoworkwith).

Usingaspatula,transferthemixturetoasmallmixingbowlormounditonacuttingboard.Divideitinto14equalamounts(about1tablespooneach).Shapeeachintoaball.Gentlyrolltheballs,oneatatime,inthereservedcocoapowder(someexcesspowderwillremaininthebowl).Placethem,oneatatime,inafinesieveandgentlyshakethemtoremoveanyexcesscocoapowder.

Serveimmediatelyorstoretheminanairtightplasticcontainerforupto5days.

Makes14rumballs

Per serving (2 rum balls): 155 calories, 3 g protein, 32 gcarbohydrates (7g sugar), < 1 g fat, trace saturated fat, 0 mgcholesterol,4gfiber,tracesodium

CHOCOLATEORANGETRUFFLERAMEKINCAKESThese cakes are probably the richest dessert in the book. They’re veryreminiscent of warm, deep chocolate orange truffles. You would never guessthey’relowinfatandcalories,whichiswhyIloveservingthesecakesatdinnerparties.

Becarefulnottoletadditionalextractdriporoverflowintothesecakes.The

1/8 teaspoon is the perfect amount to flavor them. If you add more, it willoverpowerthecakes.

Butter-flavoredcookingspray4largeeggwhites2/3cuplightagavenectar3tablespoonsunsweetenedapplesauce½teaspoonvanillaextract1/8teaspoonorangeextract3/4cupunsweetenedcocoapowder½teaspoonsalt

Preheattheovento350°F.Mistfour3½"-diameter(approximately½-cupcapacity)ramekinswithcookingspray.Placethemsidebysideinan8″x8″bakingdishandaddwatertothepanuntilitreacheshalfwayuptheramekins.

Addtheeggwhites,agave,applesauce,vanilla,andorangeextracttoamediummixingbowl.Usingasturdywhiskorspatula,mixtheingredientsuntilwellcombined.Addthecocoapowderandsaltandstiruntiljustwellcombinedandnolumpsremain,beingcarefulnottoovermix.

Dividethebatterevenlyamongtheramekins(eachshouldbeabouttwo-thirdsfull).Bakefor23to26minutes,oruntilthetopspuffslightlyandatoothpickinsertedinthecentercomesoutjustbarelywet.Removethepanfromtheovenand,usingtongsorwaterproofovenmitts,carefullytransfertheramekinsfromthewaterbathtoacoolingrack.Coolfor5minutes,thenserveimmediatelyintheramekins.

Makes4servings

Percake:221calories,7gprotein,53gcarbohydrates(44gsugar),2gfat,1gsaturatedfat,0mgcholesterol,5gfiber,350mgsodium

ITTY-BITTYMINTYBROWNIEBITESTheamountofwhipped toppingyielded from theFluffyWhippedToppingcanvary.Itdependsonthesizeofyoureggwhitesandthestrengthofyourelectricmixer. You will get at least enough topping to frost each brownie with 1

tablespoon. The nutritional data listed is calculated based on consuming theentirebatchofwhippedtoppingamongthe24brownies.Anyextratoppingcanbestoredinthefreezerforuseinanotherrecipeorasatoppingtoyourfavoritefruit.

Butter-flavoredcookingspray2tablespoonswholegrainoatflour2tablespoonswholewheatpastryflour½cupunsweetenedcocoapowder1teaspooninstantespressopowder½teaspoonbakingpowder½teaspoonsalt4largeeggwhites1cupcoconutsugar2tablespoonsunsweetenedapplesauce2tablespoonscanolaoil½teaspoonvanillaextract¼teaspoonpeppermintextract1recipeFluffyWhippedTopping(page182)

Preheattheovento350°F.Thoroughlymisttwo12-cupnonstickmini-muffintinswithcookingspray.

Addtheflourstothebowlofamini-foodprocessorfittedwithachoppingbladeandprocessfor2minutes.Inasmallmixingbowl,sifttogethertheflours,cocoapowder,espressopowder,bakingpowder,andsalt.

Inalargemixingbowl,usingasturdywhiskorspatula,mixtheeggwhites,sugar,applesauce,canolaoil,andtheextractsuntilwellcombined.Addtheflourmixtureandstiruntiljustcombinedandnolumpsremain(becarefulnottoovermix).Dividethebatteramongthe24muffincups,fillingeachabouttwo-thirdsfull.

Bakefor7to9minutes,oruntilatoothpickinsertedinthecentercomesoutdry(afewcrumbsareokay).Transferthepantoacoolingrackandallowthemtocoolfor5minutes.Usingabutterknife,gentlyliftthebrowniesfromthemuffintins(iftheystick,gentlyruntheknifearoundtheedgeofeachcup).Allowthemtocoolcompletely.

Oncetheyarecool,dividethewhippedtoppingevenlyamongthebrownies(about1tablespoononeach),spreadingthetoppingevenlyoverthetopofeach.

(about1tablespoononeach),spreadingthetoppingevenlyoverthetopofeach.Serveimmediately.

Makes24brownies

Perbrownie:63calories,1gprotein,13gcarbohydrates(9gsugar),1gfat,tracesaturatedfat,0mgcholesterol,<1gfiber,87mgsodium

FLUFFYWHIPPEDTOPPING

1eggwhite,atroomtemperature¼cuplightagavenectar1/8teaspooncreamoftartar3to5dropsgreenfoodcoloring,asdesired

Addwatertoamediumsaucepanuntilitisaboutone-quarterfull.Bringthewatertoaboiloverhighheat.

Offtheheat,combinetheeggwhite,agave,creamoftartar,andfoodcoloringinalargemetalorheavy-dutyglassmixingbowlthatwillfitontothetopofyoursaucepan.Usinganelectricmixerfittedwithbeaters,beatthemixtureonmediumtohighspeeduntilwellblended.Placethebowloverthepotofboilingwater.(Forsafety,besuretowearanovenmittwhileholdingthebowlovertheheat,asitwillgetveryhot.)Beatfor5minutes,oruntilstiffpeaksform,occasionallyrunningthebeatersaroundthesidesofthebowltoscrapeanyofthemixture.Removethebowlfromthewaterandcontinuebeatingfor1minutelonger,rotatingthebowlandscrapingdownthesideswiththebeatersasyoudo,untilthemixtureisthick,veryfluffy,andhasverystiffpeaks.

Makesabout1½cups

Per serving (1 tablespoon): 11 calories, trace protein, 3 gcarbohydrates (3 g sugar), 0 g fat, 0 g saturated fat, 0 mgcholesterol,0gfiber,2mgsodium

AmandaArlauskas,Season8

AmandaArlauskas,Season8Changeyourmind-set.Ifyoukeeptellingyourselfyouaregoingtofail,thenyouaregoingtofail.Butifyoutellyourselfyoucandosomething,thenyoucan.Believing thathelpedmestart runningon the treadmillfasterthanIeverthoughtIcould.Stopthehabitualnegativethinking.

GINGERBREADTRUFFLESThis trufflemixture is sticky, so I recommendyouremoveanyrings fromyourfingersbeforeshapingthetruffles.Thoughtheprocessismessy,theendresultissodelicious,you’llquicklyagreeit’sworthit!

1cuppitteddates2tablespoonsmolasses¼teaspoongroundcinnamon1/8teaspoongroundgingerTwopinchesgroundclovesTwopinchesgroundnutmeg2/3cup+2½tablespoonsold-fashionedoats

Placethedatesinthebowlofafoodprocessorfittedwithachoppingblade.Processthemuntiltheyareveryfinelychoppedandsticktogether.Addthemolasses,cinnamon,ginger,cloves,andnutmegandprocessuntilwellcombined,stoppingtheprocessortoscrapedownthesidesofthebowlwithaspatula,ifnecessary.Add2/3cupoatsandprocessuntiltheoatsareslightlychoppedandthemixturestickstogether(donotoverprocessthemixtureatthispointoritwillbecomeextremelystickyandverydifficulttoworkwith).Withaspatula,transferthemixturetoasmallmixingbowl.

Placetheremaining2½tablespoonsoatsonalargeplate.

Dividethetrufflemixtureinto12equalamounts(about1tablespooneach).Shapeeachintoaball.Gentlyrollthetruffles,oneatatime,intheoats,makingsuretheoutsideiscoated.Serveimmediatelyorstoreinanairtightplasticcontainerforupto3days.

Makes12truffles

Per serving (2 truffles): 151 calories, 3 g protein, 34 gcarbohydrates (4 g sugar), < 1 g fat, 0 g saturated fat, 0 mgcholesterol,3gfiber,3mgsodium

HollieSelf,Season4Startyourdaywithamomentforyourself.Whetherit’sreadingadailyquote or enjoying your morning coffee, take a moment to establishyourmind-setforthedayahead.

CINNAMON-SUGARPRETZELCANESIt’s really fun toaddedibleglitter tocakesanddesserts,especiallyatholidaytime,tomakethemevenmorespecialandfestive.Andthenicethingaboutusingglitterinsteadofsprinklesorotherdecorationsisthattheytendtobemadefromcolored gelatin, not sugar, so they are virtually calorie free and, thus,consequencefree.

2tablespoonscoconutsugar

½teaspoongroundcinnamon16ounceswholewheatpizzadough(nomorethan3gramsper2-ounceserving),freshorfrozen

anddefrosted2tablespoonsbakingsodaButter-flavoredcookingspray2teaspoonseggsubstituteEdibleredglitter(optional)

Preheattheovento450°F.Linealargebakingsheetwithparchmentpaper.Inamediumshallowbowl,mixthesugarandcinnamon.Setthemixtureaside.

Fillalargesouppotone-thirdfullwithwater.Bringthewatertoaboil.

Usingasharpknifeorpastrycutter,cutthedoughinto8equalportions.Removeoneoftheportionstoacuttingboard.Rollthedoughintoa24″ropethatisaneventhicknessthroughout.Cuttheropeinhalf.Carefullysecurethetwohalvesatoneend,thenalternatefoldingeachropeovertheotheruntilyoureachtheend,thensecuretheendbypressingittogether.Shapethedoughsothatitresemblesacandycane.Setitaside.Repeattheprocesswiththeremainingdough,untilyouhave8candycanes.

Addthebakingsodatotheboilingwater.Mistasteamerinsertwithcookingspray,thenplacethecandycanesintheinsertsotheylayflatinasinglelayer.(Workinbatches,ifnecessary,carefullyremoving,thenre-sprayingtheinsertbetweeneachbatch.)Placethesteamerinsertintheboilingwaterandcookfor1to2minutes,oruntiltheyfloat.Usingaslottedspoontodrainoffanyexcesswater,removethecanestothepreparedbakingsheetinasinglelayer.Bakefor11to13minutes,untiltheyarelightlybrowned.

Brushthetopandsidesofthepretzelcaneslightlywitheggsubstitute,makingsuretocoatthenooksandcrannies.Immediatelydipthemintothecinnamonsugarmixture,pressingdownslightlysotheygetwellcoated,thensprinkleremainingcinnamonsugarmixtureoverthepretzelssotheyarecompletelycoated.Transferthemtoaservingplatter.Sprinklethemwithglitter,ifdesired.

Makes8pretzels

Per pretzel: 142 calories, 4 g protein, 27 g carbohydrates (2 gsugar),2g fat, tracesaturated fat, tracecholesterol,3g fiber,192mgsodium

SamPoueu,Season9Know what you are eating. This is about your health, your life! Askwhat ingredientsare in themarinades forprotein, forexample.Somemarinadeshavealotofsugar,sobemindfulofthat.

RUBY-TOPPEDLEAFCRISPSI love tomake these pretty “leaves” formy holiday entertaining tables. Theylooksofestiveandseasonal,andpeoplearealwaysimpressedbythem.

Besurethatyoudon’tuselow-carbtortillastomakethese.Instead,lookforawholewheatbrandthatcontainsabout110caloriesperservingandnomorethanafewgramsoffiber;otherwise,theywon’tcrispproperly.

1reduced-fatwholewheatflourtortilla,notlow-carb(7″diameter)1tablespooneggsubstitute½teaspooncoconutsugar¼cup+1tablespoonall-naturallow-fatricottacheese2teaspoonshoney¼teaspoonfreshlygratedorangezest3tablespoons+1teaspoonpomegranateseeds(sometimescalledpomegranatearils)

Preheattheovento400°F.Lineasmallbakingsheetwithparchmentpaper.

Placethetortillaonacuttingboardorflatworksurfaceandpictureitasaclockbeforeyoubegincutting.Startingaround7o’clockandendingaround5o’clock,cutting2″deepinhalf-circlefashion,createa“leaf”thatisabout5½”to6″long.

cutting2″deepinhalf-circlefashion,createa“leaf”thatisabout5½”to6″long.Repeat3moretimes,goingaroundtheoutsidesofthetortilla,untilyouhave4leaves.Thencut1more“leaf,”making2half-circleslices,fromtheremainingpieceoftortilla(youwillhavesomesmalltortillascrapsleftover).

Lightlybrushonesideoftheleaveswiththeeggsubstitute(youwillhavesomeeggleftover),thensprinklethesugarevenlyamongthem.Transfertheleavestothepreparedbakingsheet.Bakefor2to4minutesperside,oruntiltheyarecrispthroughoutandlightlybrowned.Allowthemtocoolcompletely,forabout10minutes.

Meanwhile,inasmallbowl,stirtogetherthericotta,honey,andorangezestuntilwellcombined.

Fliptheleavesoversothesugaredsideisfacedown.Spreadthericottamixtureevenlyamongthem(about1tablespoononeach),leavingtheouteredgesoftheleavesbare.Transfertheleavestoaservingplateandsprinkle2teaspoonsofpomegranateseedsovereach.Serveimmediately.

Makes5leaves

Perleaf:55calories,3gprotein,10gcarbohydrates(4gsugar),1gfat,<1gsaturatedfat,5mgcholesterol,<1gfiber,72mgsodium

DECADENTDATEBARSThoughitwilltakeafewextraminutestochopthedatesbyhand,you’llendupwithabettertexturethanyouwouldifyoupulsedtheminafoodprocessor.Tocreatetheperfectbars,youwantthedatepiecesnicelychoppedandbite-y,notatallpaste-like.

Ifyoulikeyourbarsgooey(likeIdo),it’sbesttocookthem2or3minutesunder what is recommended in the recipe. But if you prefer a more finished-looking,prettybar,sticktothefullcookingtime.

Butter-flavoredcookingspray1cupwholegrainoatflour

½teaspoonbakingpowder¼teaspoonsalt3/4cupeggsubstitute3/4cupcoconutsugar1teaspoonvanillaextract1poundpitteddates,choppedintosmallpieces¼cupfinelyshreddedreduced-fatunsweetenedcoconut(IusedLet’sDo...Organic40%less

fatcoconut)¼cupnatural70%cocoaminidarkchocolatechunks

Preheattheovento325°F.Lightlymistan11″x7″glassbakingdishwithcookingspray.

Inasmallmixingbowl,stirtogethertheflour,bakingpowder,andsalt.Setitaside.

Inamediummixingbowl,usingasturdyspatula,mixtheeggsubstitute,sugar,andvanilla.Stirintheflourmixtureuntilwellcombined,followedbythedatesand3tablespoonsofthechocolatechunks.Pourthemixtureintotheprepareddish.Sprinklethecoconutevenlyovertop,followedbytheremaining1tablespoonchocolate.

Bakefor24to26minutes,oruntilgoldenbrownandatoothpickinsertedinthecentercomesoutstickybutnotwet.Coolthebarsonawirerackuntilcompletelycool.Cuttheminto16bars,cleaningtheknifeinbetweeneachslice.

Makes16servings

Per serving: 170 calories, 3 g protein, 36 g carbohydrates (8 gsugar),2gfat,1gsaturatedfat,<1mgcholesterol,3gfiber,90mgsodium

SWEETHEARTSTRAWBERRYTOWERSThisNaploean-inspireddessertisnotonlygreatforValentine’sDay,it’salsoanexcellent way to show a little love any day of the year—because it’s bothdeliciousandheart-healthy.

It’sbesttochopthestrawberriesintosmallpiecestomostevenlydistributetheminthisrecipe.Ifyoudon’thaveaheart-shapedcookiecutter,youcanuseanyshapecutteryouhaveonhand.

Butter-flavoredcookingspray½cuplow-fatbuttermilk½cupwholegrainoatflour

1largeeggwhite,lightlybeaten1tablespoonwater½teaspoonbakingsoda¼teaspoonsalt¼teaspoonvanillaextract1cup+2tablespoons“CuttheCrap”WhippedTopping(page217)1cup+2tablespoonschoppedstrawberries

Lightlymisttheinsideofa3¼”-wideand2½"-tallmetal(orheatproof)heart-shapedcookiecutterwithcookingspray.(Ifyouhavemorecutters,youcanmistupto4cuttersandmakeupto4cakesatonce.)Inasmallbowl,combinethebuttermilk,flour,eggwhite,water,bakingsoda,salt,andvanilla.Whiskuntiljustblended.Letstandfor10minutes.

Heatanonstickgriddleorlargenonstickskilletovermediumheatuntilitisverywarm.Withanovenmitt,brieflyremovethepanfromtheheattomistitlightlywithcookingspray.Returnthepantotheheat.Immediatelyplacethecookiecutter(s)inthepan(ifusingonlyone,placeitclosetooneside,notinthecenterofthepan).

Pour1tablespoonofthebatterineachcookiecutterand,usingabutterknife,beingcarefulnottoscratchyourpan,spreadthebatterintoanevenlayerinsidethecookiecutter(s).Letthebattersetfor1to2minutes,oruntilyoucanremovethecookiecutterwithoutthebatterrunning(runabutterknifelightlyaroundtheedgesofthecutterifitdoesn’tremoveeasily).Ifyouhaveonlyonecutter,assoonasyouremoveit,placeitnexttothefirst“heartcake”andpouranothertablespoonofbatterintoit.Cookthefirstcakefor1minutelonger,oruntilbubblesappearonthetop,thenflipitandcookanadditional1to2minutes,oruntilthebottomsaregoldenbrown.Repeatinthesamepan,wipingoutthecookiecutter,ifnecessary,andre-sprayingboththecutterandthepanuntil12heartcakeshavebeenmade.Transferthefinishedcakestoaplatetocoolslightly.

Placeoneheartcakeonaservingplate.Topitwith1½tablespoonsofthewhippedtopping,followedby1½tablespoonsofthestrawberries.Repeatthelayeringprocess2moretimes,making3layerstotal(strawberrieswillbethefinallayer).Thenrepeatthison3moreplateswiththeremainingcakes,whippedtopping,andberriesuntilyouhave4“towers.”Serveimmediately.

Makes4servings

Pertower:99calories,4gprotein,18gcarbohydrates(11gsugar),1gfat,tracesaturatedfat,2mgcholesterol,2gfiber,357mgsodium

MigdaliaCancel,Season9Whenyou’reatapartyandthere’sadishmadeinacreamysaucewithchunksofchickenorbeef,trytolimityourselftojusttheprotein.Skipthebreadanddrinkwaterbeforeyoustarteatingsoyouhaveasenseoffullness.Iftherearerichdesserts,justlimityourselftoabite.

A

9SweetSips

s the title suggests, all of the recipes in this chapter are sippable—and, asmanyBiggest Losers can attest, a lot of pleasure can be had from a few

delicioussipsratherthana42-ounceguzzle.Thebiggestsourceofliquidcaloriesforamajorityofthecontestantswhen

theyarriveattheRanch(andmostotherAmericans)comesfromdrinkingsoda—andlotsof it.Somecontestantscometo theRanchdrinkingmorecaloriesaday in soda than theywould soon be eating on their calorie budget!A lot ofpeopledrinksodawhen theywant the tasteof somethingsweet.Thedrinks inthischapterofferplentyofoptionstosatisfythatsweetthirstwithoutallofthesugarandcaloriescontainedinsoda.

Inmanyoftheserecipes,fruitplaysastarringrole,whichmakessense,afterall, since it’s the high water content in many fruits that makes them sorefreshing. In the Frozen Grape Champagne Flute (page 206), sweet frozengrapes take up themajority of the flute,which saves you at least 50 calories.And after you’ve finished your drink, you can savor the lovely, champagne-soakedgrapes.Bestofall, sinceyou’vebarelyhadhalfaglassofchampagne,youcan feel free to enjoyanother!Season5winnerAliVincent says she stillenjoysagoodpartyandanicecocktail,butnowshe’salotlessfocusedonthedrinksandalotmorefocusedondancingandcatchingupwithfriends.“It’snotall about the food and the alcohol,” she says. “It’s about having real funwithfriends.”

ChefDevinAlexandersayssheusuallyadherestoa“drinkordessert”ruleonmostdaysandmaybea“drinkanddessert”ruleonspecialoccasions.Aslongasyoubalanceyoursweetsandyourdrinks,shepointsout,youwon’t leaveapartyoryourowndinnertablefeelinguncomfortablystuffed.

Inaddition toalcohol,otherhigh-caloriebeveragepitfalls formanypeoplearetherich,hotdrinksweliketoindulgeinwhentheweatherturnscool.ChefDevin’s answer to hot chocolate with whipped cream and mocha lattes? HotVanilla (page 201), a creamy, satisfying treat that actually contains proteinpowder,makingittheperfectpostworkouttreat.

Areyouthirstyformore?Thenkeepreading...

SunShineHampton,Season9Once I got home, there were definitely times when I felt like I wasslippingback intomyold routines, like stayingup really latewithmybrothers.But Iwouldbesotired inthemorningthat IknewIcouldn’tdo that again. So if you do something that you know you shouldn’thave,don’tgiveup!Pickyourselfupandkeepgoing.

ICYCHAISMOOTHIEChailattes,iceblendeds,andotherteadrinkshavebeenpoppingupmoreandmoreinrecentyears.Butmostofthemarefullofsugarandcalories,andwhenyou’rewatchingyourweight,they’rejustnotanoption.

Well,there’snoneedtofeelleftoutanymore!Ifyoudon’thaveTheBiggestLoserVanillaBeanProteinPowder,youcansubstitute150calories’worthofameal-replacementshake(one thathasmorecarbs thanproteinperserving). Ifthepowderyouchooseisn’tsweet,youmightalsoneedabitofaddedsweetenertocreatetheblendasintended.

1cupunsweetenedvanillaalmondmilk¼cupdrainedsilkentofu1teaspoonvanillaextract3scoopsTheBiggestLoserVanillaBeanProteinPowder,or150calories’worthofyourfavorite

vanillamealreplacementshake½teaspoonchaispiceblend10icecubes

Addthealmondmilk,tofu,vanilla,proteinpowder,chaispice,andicecubestoablenderwithicecrushingability.Blendonhighuntilthemixtureissmoothandfrothy.Divideevenlybetween2glasses.Serveimmediately.

Makes2servings

Per serving: 116 calories, 11 g protein, 16 g carbohydrates (3 g

sugar),4gfat,<1gsaturatedfat,0mgcholesterol,10gfiber,165mgsodium

BiggestLoserTrainerTip:BobHarperItdoesn’tmatterhowfarofftrackyou’vegone,ifyoujustmakeaconcertedefforteveryday—thesmalleststep—youcangetcontrolofyourlifeagain.

FROZENBLUEBERRYMARGARITAThoughI’vemaintainedahugeweightlossovertheyears,IconfessthatIstillbalkatgivinguptheoccasionalmargarita.Iknowthatmostoftheonesservedatrestaurantsarefullofsugarandcalories,soImakemyownlower-calversionathome.Andbecauseblueberriesare the“star,”youevengetsomefiberandantioxidantpunch!

Beforeyoustartmakingthedrinks,it’simportanttohavealltheingredientsready. You don’twant the blueberries and ice tomeltwhile you’re squeezinglemonsandlimes.Ifdesired,youcanrimyourservingglasswithlimejuiceandsalt.

3cupsfrozenblueberries½cupgoldorsilvertequila½cupfreshlysqueezedlemonjuice¼cupfreshlysqueezedlimejuice¼cuplightagavenectar24icecubes4limewedgesforgarnish(optional)

Addtheblueberries,tequila,lemonandlimejuices,agave,andicetoablenderwith icecrushingability.Blendonhighuntil themixture issmooth.Divide themargaritasamongfour12-ounceglassesandserveimmediately.

Makes4servings

Perserving:188calories,<1gprotein,33gcarbohydrates(27gsugar),<1gfat,0gsaturatedfat,0mgcholesterol,3gfiber,<1gsodium

SamPoueu,Season9I thought overindulging in alcoholmight be a bigger problem formeafter Igothome from theRanchbecause itwasabigpartofmy lifebefore.ButonceIsawfriendswho’dbeendrinkingdostupidthings,Irealizedthatusedtobeme.NowIhavethebigpictureinmind,andIputmyselffirst.

HOTVANILLAWhenIcomehomefromahardworkout,Ioftencraveadeliciousproteinshakeorsmoothie.Butwhentheweatheriscold,drinkingacoldbeveragejustdoesn’tfit the bill. That’swhen this recipe provides the perfect solution. Sprinkling alittle nutmeg or cinnamon on top makes this extra delicious. Move over, hotchocolate:It’stimeforanewcold-weatherfavorite!

8ouncesunsweetenedvanillaalmondmilk2scoopsTheBiggestLoserVanillaBeanProteinPowder,or100calories’worthofyourfavorite

vanillamealreplacementshake¼teaspoonvanillaextractPinchgroundnutmegorgroundcinnamon(optional)

Addthealmondmilkandproteinpowdertoasmallnonsticksaucepan.Stiruntiltheproteinpowderiscompletelydissolved,thenstirinthevanilla.Placethepanovermedium-lowheatandheatthemixture,stirringfrequently,untilitishot(itmay look like the mixture is separating, but keep stirring and it will holdtogether).Pourthemixtureintoa12-ouncemug.Topwithnutmegorcinnamon,ifdesired.Serveimmediately.

Makes1serving

Per serving: 143 calories, 13 g protein, 20 g carbohydrates (4 gsugar),5g fat,1gsaturated fat,0mgcholesterol,13g fiber,280mgsodium

MichaelVentrella,Season9WinnerWhenIneedtosqueezeinaworkoutfast,IpullthetreadmillinfrontoftheTVandwatch the news.Or if I havemore time, I’ll get lost in amovie.I’llbetIburn800caloriesthatway!

HEART-HEALTHYSANGRIABynow,we’veallhearddoctorsordietitianssaythatredwineisgoodforus.Anditis—aslongaswedon’toverdoit.Thissangriaismyanswertoenjoyingwithoutoverdoing.Sinceyoucombinefruitandsodawithyourredwine,itwillfeelabitlikeyou’reconsumingmoreredwinethanyouactuallyare.Notethatyoureallycanuseyourfavoriteinexpensiveredwineforthissinceyouaddsomuchfruitandotherflavorstoit.

Ifyoulikehavinglessofapunchofwine,oryouwanttoextendtherecipetoservemorepeople,oryouwanttoconservecalories,feelfreetoaddmoresoda.Ifyouwanttoserveitbythepitcherinsteadofbytheglass,justpourthewholecanofsodaintothepitcherandserve.

1bottle(750milliliters)redwine½largelemon,thinlysliced,visibleseedsremoved1lime,thinlysliced1firmpear(anyvariety),halved,cored,andcubed1mediumorange1can(12ounces)stevia-sweeteneddietlemon-limesoda(IusedZeviaLemon-LimeTwist),

chilled

Addthewine,lemonslices,limeslices,andpearcubestoalarge(about8-to-10cupcapacity)pitcherorservingbowl.Cuthalfoftheorangeintothinslicesandaddtheslicestothewinemixture.Squeezethejuicefromtheremainingorangehalf into thewinemixtureandstirwell tocombine.Cover thepitcherorbowlandrefrigeratefor4to6hourstoallowtheflavorstomeld.

Toserve,pour1cupofsangria(includingfruit)intoaservingglass.Topwith3tablespoons of soda. Repeat with the remaining sangria and soda. Serveimmediatelyorrefrigerate(addingthesodajustbeforeserving)forupto1day.

Makes6(1-cup)servings

Per serving: 133 calories, trace protein, 14 g carbohydrates (5 gsugar), trace fat,0gsaturated fat,0mgcholesterol,2g fiber,<1mgsodium

PEACHNO-BELLYBELLINIThis isagreatrecipe forusingup thoseoverripepeaches thatare toosoft foreatingwholeorslicing.Justmakesurenottousewhitepeachesforthisrecipe—theydon’tlooknearlyasprettywhenpureed.

It’s important forme tonote that, like theotheralcoholicbeverages in thebook, this isn’t an everyday indulgence. But as part of The Biggest Loserlifestyle,it’simportantnottodepriveyourself.Thisisagreatdrinktomakeforspecial occasions and can be consumed in moderation as part of a balanced

diet.

2smallripepeaches,peeled,pitted,andcutintochunks11/3cupschilledproseccoorchampagne,measuredbelowthebubbles

Add thepeaches to thebowlofa foodprocessor fittedwithachoppingblade.Process them until very smooth. Divide the mixture among four 3/4-cupchampagneflutes.Thendivide theprosecco(orchampagne)evenlyamong thechampagne flutes, being careful as you pour not to let the prosecco overflow.Serveimmediately.

Makes4servings

Per serving: 79 calories, < 1 g protein, 7 g carbohydrates (5 gsugar),tracefat,tracesaturatedfat,0mgcholesterol,<1gfiber,0mgsodium

“Mo”DeWalt,Season8AlotofdifficultthingshappenedinmylifeonceIgothomefromtheRanch.ButIjustdecided,ifIamgoingtodoit,thenIamgoingtodoit.Obstaclescomeinlife,andyouhavetopushthroughit.

SKINNYSHIRLEYAlthoughthealcohol-freeShirleyTempleisusuallythoughtofasakids’drink,thisold-fashionedbeveragealsocontainsatonofsugar,whichdoesn’texactlymakeitkid-friendly.

The word grenadine (the name of the syrup traditionally used to makeShirley Temples and other cocktails) comes from the French word grenade,whichmeans“pomegranate.”Grenadineisusuallymadefromacombinationofpomegranatejuiceandlotsofsugar,soI’vesubstitutedpomegranatemolasseshere,whichhasnoaddedsugarbuttonsofflavor.Itcanbepurchasedatmanyspecialtyfoodstores,naturalfoodstores,andmanyliquorretailers.

1teaspoonpomegranatemolasses1can(12ounces)stevia-sweeteneddietlemon-limesoda(IusedZeviaLemon-LimeTwist),

chilled1dropredfoodcoloringIcecubes1freshcherryorafewpomegranatearils(seeds)

Addthemolasses toa16-ouncenarrow, tallglass.Stirringconstantly,addjustenough soda to dissolve the molasses. Add the remaining soda and foodcoloring. Stir well, just enough to combine. Add ice cubes, as desired, andgarnishwiththecherryorpomegranate.Serveimmediately.

Makes1serving

Per serving: 18 calories, trace protein, 15 g carbohydrates (3 gsugar), trace fat, 0g saturated fat, 0mgcholesterol, trace fiber, 0mgsodium

FROZENGRAPECHAMPAGNEFLUTELet’sfaceit.Eventhoseofuswhoarecommittedtobeinghealthywanttohavefun.Thekeytomaintainingweightlossiscreatingwaysto“participate”andnotfeellikeyou’resacrificing.Thisdrinkallowsyoutodojustthat.

Not only do the grapes come in handy to keep your drink cold, they alsoprovide incentive to sip slowlyandkeep somechampagne inyourglass, sincethe grapes soak up the flavor of the champagne and become a fun treatthemselves.

12frozenseedlessgrapes(anyvariety)1/3cupchilledchampagneorprosecco,measuredbelowthebubbles

Add the grapes to a 3/4-cup champagne flute. Top with champagne (orprosecco).Serve immediately.Use a cocktail stick to spear and eat thegrapesoncetheyarenolongerfrozen.

Makes1serving

Per serving: 94 calories, trace protein, 12 g carbohydrates (9 gsugar),tracefat,tracesaturatedfat,0mgcholesterol,<1gfiber,1mgsodium

LisaMosely,Season10Sometimes the simplest snacks are the most delicious. You don’talwayshavetocooktoeat.Grabsomethinghealthyoutofthefridge.Ilikefruitandlow-fatstringcheese.

MONKEYSHAKEOvertheyears,I’veseenmanytrainersmakeproteinshakessimplybystirringtogetherproteinpowderandmilkorwater—andIjustdon’tgetit.EvenifI’monlygoing tohaveashakemadewithmilkandproteinpowder, I think it’s soworththeefforttoblenditwithsomeicecubestocreateafrostytreat!Addinsomecocoapowderandabanana,andittakesthingstoawholenewlevel.

1cupunsweetenedchocolatealmondmilk3scoopsTheBiggestLoserChocolateDeluxeProteinPowder,or150calories’worthofyour

favoritechocolatemealreplacementpowder1tablespoonunsweetenedcocoapowder1mediumfrozenbanana,brokeninhalf

10icecubes

Add the almondmilk, protein powder, cocoa powder, banana halves, and icecubes to ablenderwith icecrushing ability.Blendonhighuntil themixture issmoothand frothy.Divide evenlybetween two8-ounce servingglasses.Serveimmediately.

Makes2servings

Perserving: 159calories, 11gprotein, 29g carbohydrates (12gsugar),4gfat,<1gsaturatedfat,0mgcholesterol,12gfiber,173mgsodium

JerryHayes,Season7Don’tsellyourselfshort.Themoreyoudo,thestrongeryourheartandbodywillget.You’llbeamazed.

MANGOLASSIMILKSHAKEThemangolassi,apopulardrinkinpartsofIndia(andservedinmanyIndianrestaurantsinAmerica),isusuallymadewithyogurt,milkorwater,mango,andsugar. Although there’s no ice cream in this drink, it tastes a lot like amilkshake.It’sthick,rich,andtheperfectcureforasuddensweetcraving.

½cupunsweetenedvanillaalmondmilk3scoopsTheBiggestLoserVanillaBeanProteinPowder,oryourfavoritevanilla-flavoredmeal

replacementpowder1½cupsfrozenmangochunks¼cupfat-free,fruitjuice-sweetenedvanillayogurt(IusedCascadeFresh)

2teaspoonsfreshlysqueezedlimejuice10icecubes

Add the almondmilk, protein supplement,mango, yogurt, lime juice, and icecubes to ablenderwith icecrushing ability.Blendonhighuntil themixture issmooth.Divideevenlybetweentwo12-ounceglasses.Serveimmediately.

Makes2servings

Perserving: 196calories, 12gprotein, 42g carbohydrates (27gsugar),2gfat,<1gsaturatedfat,0mgcholesterol,12gfiber,135mgsodium

CAN-DOCRANBERRYORANGESMOOTHIEIt’s really worth using freshly squeezed orange juice in this smoothie, whichprovidesaburstofcitrusflavorthat’shardtobeat.Youcanusethefreshjuiceyou find in cartons at the grocery store, too—just stay away from frozenconcentrate.

Also,whenbuyingfrozenfruit,besuretopurchasebrandsthatdon’tcontainaddedsugars.Thefruitissweetenoughonitsown,andaddedsugarcancausebloodsugarspikesandevencravingsforsomepeople.

3/4cupfrozenmangochunks½cupfrozencranberries3/4cupfreshlysqueezedorangejuice

Add the mango, cranberries, and orange juice to a blender with icecrushingability.Blendonhighuntilthemixtureissmoothandfrothy.Serveimmediately.

Makes1serving

Per serving: 196 calories, 2 g protein, 49 g carbohydrates (39 gsugar), trace fat, trace saturated fat, 0mgcholesterol, 6g fiber, 3mgsodium

RicharddeRoque,Season10Toloseweight,youneedsupport,help,andknowledge.Askforsupportandget theknowledgeyouneedso theweightcomesoffandnevercomesbackon.

T

10SinlessSauces,Dips,andToppings

here’snothinglikeadrizzleoradollopofalittlesomethingextratomakeadessert feel truly indulgent—but hot fudge, whipped cream, and cream

cheesearen’texactlypartofahealthyeatingplan.ChefDevinAlexander knows that the additionof these “extras” is exactly

what makes a dessert feel truly special and decadent. That’s why you’ll findrecipessuchas“CuttheCrap”WhippedTopping(page217)—alower-calorie,all-naturalalternativetothewhippedtoppingsyou’llfindinatubatthegrocerystore (many of which contain hydrogenated fats)—included in several of therecipes in this book. These indulgent-feeling toppings help make any healthydesserttaste(andlook!)sinfullygood.

Butinadditiontousingtheserecipestocreatethedessertsinthisbook,thesehealthymakeoversofyourfavoritedessert“condiments”willsoonbecomego-tostaples inyourhome.Makingicecreamsundaeswith thekids?WhynotwhipupabatchofChocolateSauce(page214) insteadofusing thestuff inabottlemadewithhigh-fructosecornsyrup?Wanttoaddadollopofsomethingsweettoyourhealthybreakfastmuffin?Throw together theVanillaCreamCheeseDip(page219)andspreadonatablespoon.

The recipes that follow are so easy to make and so versatile that you’llcontinuetofindnewusesforthemforyears,astheybecomejustanotherhealthystapleyourelyontokeepthepoundsatbaywithoutsacrificingtheflavorsyoulove.

CHOCOLATESAUCEIliketomixupabatchofthissauceandstoreitinaresealableplasticcontainerintherefrigeratorsoIalwayshavemyownnatural,homemadechocolatesauceonhand.It’ssosimpletowhiptogether,anditlastsforweeks.

½cup+1tablespoonagavenectar¼cup+1teaspoonunsweetenedcocoapowder

Addtheagaveandcocoapowdertoamediumresealablecontainer(aroundonewillbeeasiesttomixin).Usingasturdywhisk,mixuntilwellcombinedandnolumpsremainfromthecocoapowder.

Makes12(1-tablespoon)servings

Per serving: 47 calories, trace protein, 12 g carbohydrates (11 gsugar), trace fat, 0g saturated fat, 0mgcholesterol, trace fiber, 0mgsodium

ElizabethRuiz,Season10Tostaymotivated,visualizeallthefunthingsyou’llbeabletodoonceyou lose theweight. I think about dancing all night, traveling, hiking,andparachutingoutofaplane!

CHOCOLATE“FUDGE”SAUCEI consider this recipe more necessary than almost any other in this book.EveryonewhoknowsmeknowsthateventhoughI’velostmorethan55poundsandmaintainedthatlossforcloseto20years,Ieatchocolateeveryday!Thisismynewfavoritewaytosatisfymychocolatecravings—anall-naturaltopperthatcontainsonly45caloriesperserving.

½cupagavenectar¼cup+1tablespoonunsweetenedcocoapowder

Add the agave and cocoa powder to amedium resealable plastic container (around one will be easiest to mix in). Using a sturdy whisk, mix until wellcombined and no lumps remain from the cocoa powder.Allow it to sit a fewhours before using (it will taste fine immediately, but it thickens into amorefudgelikesauceovertime).

Makes3/4cup

Per serving (1 tablespoon): 45 calories, trace protein, 12 gcarbohydrates (11 g sugar), trace fat, trace saturated fat, 0 mgcholesterol,<1gfiber,tracesodium

RASPBERRYTAPENADEAll chocolate is made from the cacao (cocoa) bean. Cacao beans in theirnatural,unprocessed,unadulteratedstatearerichinnutrientsandbeneficialtohealth, which is why we sometimes hear that “chocolate is actually good foryou.”Cacaonibshavenoaddedsugarsandarerawandunprocessed.Theyarefoundatmostnaturalfoodstores.Ifyoucannotfindthemorwouldprefernottoinvestinthem,youcanswapthemoutfordarkchocolatepiecesinthisrecipe.Justbesure toselectadarkchocolate that ismadefrom70percentorhighercacao.

1cupraspberries½tablespooncacaonibs8dropsliquidstevia,ortotaste

In a small resealable plastic container, mash the raspberries using a potatomasherorforkuntil theybreakapart intosmallpiecesandrelease their juices.Refrigeratefor30minutes,oruntilchilled.Justbeforeserving,stirinthecocoanibsandstevia.

Makesabout½cup

Per serving (2 tablespoons): 17 calories, trace protein, 5 gcarbohydrates (trace sugar), trace fat, trace saturated fat, 0 mgcholesterol,2gfiber,4mgsodium

“CUTTHECRAP”WHIPPEDTOPPINGThoughyoumaybetemptedtouseadoubleboilerforthisrecipe,Iwouldhighlyrecommendusingasaucepanandalargemetalorheavy-dutyglassmixingbowlthat sits on top of the pan (and isn’t too much larger than the pan). Formaximumresults,youneedalargebowlsothatalotofairwhipsintotheeggwhites,creatingvolume.I’vefoundthatmostdoubleboiler insertsaren’tquitebigenoughtoallowthat.

PleasenotethateverytimeI’vemadethisrecipe,ityieldsadifferentamountofwhippedtopping,rangingfromasfewas6cupstoasmuchas8½cups.Evenslight variations in the size and temperature of the egg whites, the type ofbeatersyouuse,andthesizeofthebowlcanmakeadifference.I’vecalculatedthenutritionalinformationbasedon6cups.Storeanyexcesswhippedtoppinginthefreezerforuptoacoupleofweeks.

3/4cuplightagavenectar3largeeggwhites,atroomtemperature½teaspooncreamoftartar

Addwater to amedium saucepan until it is about one-quarter full. Bring thewatertoaboiloverhighheat.

Offtheheat,combinetheagave,eggwhites,andcreamoftartarinalargemetalor heavy-duty glass mixing bowl (one that will fit onto the top of yoursaucepan).Beatonmedium-highwithanelectricmixerfittedwithbeatersuntilwellblended.

Placethebowloverthepotofboilingwater.(Forsafety,besuretowearanovenmittwhile holding the bowl over the heat, as itwill get very hot.)Beat for 7minutes, or until stiff peaks form, occasionally running the beaters around thesidesofthebowltoscrapeanyofthemixture.Removethebowlfromthewaterand continue beating, rotating the bowl and scraping down the sideswith thebeatersasyoudo,for5 to7minutes longer,oruntil themixture is thick,veryfluffy,andhasverystiffpeaks.

Makesabout6cups

Per serving (1 tablespoon): 8 calories, trace protein, 2 gcarbohydrates (2 g sugar), 0 g fat, 0 g saturated fat, 0 mgcholesterol,0gfiber,2mgsodium

YOGURTCHEESEYogurt cheese is easy to make and so worth the extra effort. It’s much lessprocessedthananyfat-freecreamcheeseI’veencountered.Whenmadewithfat-freeyogurt,yogurtcheesehas6gramsoffatper2-tablespoonservinglessthan

light creamcheese,but tastes very similar inmanyapplications, including theMiniKeyLimeCheesecakePies(page139).

1container(64ounces)fat-free,allnaturalplainyogurt

You’llneed2clean,lint-freedishtowels,alargebowl,and12″orlongermetalskewers,plasticchopsticks,orotherclean,sturdysticks.

Layonedishtowelflatonacleanworksurfacenexttothesink.Spoonhalfoftheyogurt (about4cups) into thecenterof the towel.Carefullypull the towelup,connecting it in thecenter justover theyogurt,creatingaballofyogurt inthe bottom of the towel. Gently twist the towel one or two times, or until asteady stream of liquid starts to drip (do not twist so much that the yogurtsquishesoutofthetowel).

Oncethereisnolongerasteadystream(it’sokayifit’sjustdripping),carefullysecure the pouchwith a sturdy rubber band or twine,making sure the rubberband is as close to the yogurt as possible. Thread the skewers underneath therubber band on opposite sides of the yogurt pouch. Place the skewers over alargebowl,makingsurethattheyogurtpouchissuspendedandnottouchingthebottomofthebowl.

Repeattheprocesswiththeremainingyogurtandtowel.Refrigerateovernight.Discardtheliquidinthebottomofthebowl,thenunwraptheyogurtcheeseandtransferittoaresealableplasticcontainer.Refrigerateitforupto3days.

Makes4cups

Per cup: 220 calories, 26 g protein, 32 g carbohydrates (26 gsugar),0g fat,0gsaturated fat,10mgcholesterol,0g fiber,300mgsodium

VANILLACREAMCHEESEDIPYoucanmakeabatchofthisscrumptiousdipandkeepitinyourrefrigeratortohaveonhand forseveraldays. Iuse it inmyBerrySkewers‘nDip(page85),Blueberry Cream Cheese “Strudel” (page 143), and A-List Apple Danishes(page159),but feel free togetcreativeandenjoy it innewways, too. It’s theperfectaccompanimenttoafreshfruitplate.

½cupreduced-fatcreamcheese(sometimescalledNeufchatelcheese)½teaspoonvanillaextract1tablespoon+1teaspoonlightagavenectar

Add the cream cheese, vanilla, and agave to a small mixing bowl. Using anelectric mixer fitted with beaters, beat on high speed until smooth. Serveimmediately.

Makes8(1-tablespoon)servings

Perserving:45calories,1gprotein,4gcarbohydrates(3gsugar),3gfat,2gsaturatedfat,10mgcholesterol,0gfiber,70mgsodium

AcknowledgmentsDevinAlexander

“Over themoon”doesn’tbegin todescribehowexcited I am tobe expandingTheBiggestLosercookbookseriesandtocontinuetobeapartofTheBiggestLoser family. And it’s all because of so many ridiculously awesome peoplewhomIcanalwayscounton:

ThankstothewholeteamatRodale,particularlyJulieWill,whohappenstobeabrillianteditorandwhoknowsthevalue(andnecessity!)ofguiltypleasureslikechocolatewithpeanutbutterandabitofalcohol.ToprojecteditorsuperheroNancyN.Bailey,whomakessurethetrainsrunontime.TodesignerChristinaGaugler, who made the pages look so enticing with the help of killerphotographersMitchMandel andTomMacDonald. To the oh-so-talented andsweetMelissaRoberson,whospenthourswritingthenonrecipeportionsofthisbook. To publisher Karen Rinaldi and publicity goddesses Emily Weber andYelena Nesbit. And to Robin Shallow, who has supported me for years andmightpossiblybethe“Real-LifeWonderWoman.”Really.Imeanit.Ithinksheis!

ToDr.MichaelDansinger,forkeepingmyandJulie’schocolate-and-peanutbutterlovesincheckwhilestillgivingusfreedomtocreate.

To the ultimate coordinator Edwin Karapetian. And to Reveille’s VicePresident ofBrandDevelopment andProductionChadBennett,who’sworkedwithmeoneverybookandwhomIabsolutelyadorebeyondwords.

To the producers and executives of The Biggest Loser, particularly MarkKoops,ToddNelson, and J.D.Rothof3BallProductions,whomademe thehappiestgirleverwhentheyfirstinvitedmeintoTheBiggestLoserfamily.ToKimNiemi,NeysaSiefert,andJoniCamachofromNBCUniversalandtoDaveBroomeandYongYamfrom25/7Productions,whosimplyrock!

ToBobHarperandJillianMichaels,forembracingmeandmywork.ToallBiggest Loser contestants who’ve spent time inmy kitchen and letme spendtimeintheirs,inspiringsomanyofmycreations.ToChefCameronandReneeJarvisofTheBiggestLoserResort,whoareamazing!

ToKatieandtheteamatFarmer’sMarketOrganicPumpkin,whosupplied

uswithdesperatelyneededcannedpumpkin.To my test kitchen goddess, Stephanie Farrell, and go-to gal, Angela

Nehmens,whohave trulybecomeso integral inmykitchenandmy life that Ithinkofthemassistersaswellascoworkers.AndtorecipetestersErinPreuss,VanessaWerkheiser,andRyokoYoshida,whomanagedtokeeptherecipes incheckwhile adding tonsof fun through the constant (fruit) sugarhighswe allexperienced!AndtoJessicaBright,wholentanumberofideas.

AveryspecialthankstopublicistAshleySandberg,CarrieSimons,andJimEber, whose advice and guidance is irreplaceable! And “Rock Star” JamesEmley,who rescuedme fromgainingweight and going insanewith his “let’sgo”spiritthatgotmeoutdoorsandkeptasmileonmyfaceevenwhenthecakesstilldidn’twanttocooperateat2a.m.!

MelissaRoberson

MydeepestthanksmustalwaysgotoeverysingleBiggestLosercontestantpastandpresent.Youshareyourstoriesanddreams,fearsandhopeswithme.Iamalwaysmoved bywhat you have to say and feel privileged to listen.You arewhatmakemyworkmeaningfulandspecial.

ThankyoutoDevinAlexanderforalwaysbeingcheerfulandavailableandfullofenergy.Iwillalwaysbe impressedbywhatyouhaveaccomplished.Tomy other Biggest Loser family, including Cheryl Forberg, RD, and ChadBennett, thanks for the emails and phone calls that keep me on track—emotionallyandprofessionally!BobHarper,it’salwaysfuntochatwithyouandgetalittleSouthernreparteegoing.

Tomybook editor, JulieWill, I thinkwe have amindmeld at this point.Always,alwaysapleasuretoworkwithyou.

Andgrateful thankstomylong-sufferinghusband,Sal,andkittycats,ChetandKittyCarlisle.Wearefamily!

IndexUnderscored page references indicate sidebars and tables.Boldface referencesindicatephotographs.

AAberle,Brittany,9Agavenectar,xv–xviAge,affectingweightloss,17Alcoholicbeverages.SeeBeverages,alcoholicAlexander,Devin,viii,ix–x,34,41,72,111,133,165,195,196,213Algaier,Sean,57,57AlmondbutterOpen-FacedBananaAlmondWaffle,107

Almondmilk,xviAlmondsAmarettoPearswithToastedAlmonds,43Chocolate-Almond-CoconutIceCreamSundae,126,127

Anderson,Stephanie,163,163Andrews,Vicky,81,81Animalprotein,sourcesof,24–25ApplechipsAppleCinnamonon-the-Right-TrailMix,81

ApplesA-ListAppleDanishes,158,159–60baked,41CaramelAppleBake,167Cheat-No-MoreAppleCheddarMuffins,146–47CreamyNo-ConsequenceFruitSalad,58Greekyogurtand,52NakedAppleTart,44,45

ApricotfruitspreadWarmStringCheeseRollswithApricotSauce,90–91

Arlauskas,Amanda,180,180Atkins,Jesse,33,109,109

BBakedtreats,133A-ListAppleDanishes,158,159–60BlueberryCreamCheese“Strudel,”142,143–44Bring-ItBananaBundtswithChocolate“Ganache,”154,155Cheat-No-MoreAppleCheddarMuffins,146–47ChocolateHazelnutRicottaCalzones,148,149,150CrispyPeanutButterSquares,136,137

Devin'sFoodLayerCake,151–52,153ExpectMoreCoconutMacaroons,140,141FudgeSwirlPeanutButterCupcakes,161,162,163GoBlue-BerryCobblerMiniLoaves,145MiniKeyLimeCheesecakePies,xii,138,139OutrageousOrangeCupcakes,134,135Strawberry-FilledBrownieBites,xi,156,157testingdonenessof,xi–xii

Bakingpans,colorof,xii–xiiiBalsamicvinegarBein’BoldBalsamicBerries,52,53

BananasBanana“IceCream,”112BlackTeamBananaBoat,68,69Bring-ItBananaBundtswithChocolate“Ganache,”154,155CreamyNo-ConsequenceFruitSalad,58Hand-StandKiwiStrawberryBananaSplit,124,125MonkeyShake,208

Bars.SeealsoBrowniesDecadentDateBars,188,189

BelliniPeachNo-BellyBellini,204

Berries.SeealsospecificberriesOoeyGooeyBerryBakes,106

BettyPeachBlackberryBetty,59

Beverages,195–96alcoholiccaloriesfrom,33–34FrozenBlueberryMargarita,34,198,199FrozenGrapeChampagneFlute,195,206,207Heart-HealthySangria,202,203limiting,163,198PeachNo-BellyBellini,204

guidelinesfor,33–34HotVanilla,196,200,201shakes,23,95,111MangoLassiMilkshake,209MonkeyShake,208

SkinnyShirley,205smoothies,2,23,42,109Can-DoCranberryOrangeSmoothie,210,211IcyChaiSmoothie,197

soda,xx,33,195BiggestLoserDessertCookbook,organizationof,ix–xBiggestLosernutritionpyramid,21,21servingsinfruitsandvegetables,21–23,21healthyfats,25–26protein,21,21,23–25

wholegrains,21,21,23BlackberriesPeachBlackberryBetty,59

Bloodsugarstabilizing,15,24,29,32whitefoodsaffecting,23

BlueberriesBerrySkewers‘nDip,84,85BlueberryCreamCheese“Strudel,”142,143–44FrozenBlueberryMargarita,34,198,199GoBlue-BerryCobblerMiniLoaves,145MixedBerryDessertNachos,78,79Red,White,andBlueParfait,92,93

Breadschoosing,23quickCheat-No-MoreAppleCheddarMuffins,146–47GoBlue-BerryCobblerMiniLoaves,145

Breakfast,31,31BrowniesItty-BittyMintyBrownieBites,179,181Strawberry-FilledBrownieBites,xi,156,157

Brownricebowls,short-grain,xxBurklund,Bette-Sue,104,104

CCacaonibs,xviRaspberryTapenade,216,216

Caffeine,limiting,33Cahill,Danny,1,4,11,11,15,29,66,66,71–72,111Cakes.SeealsoCupcakesBring-ItBananaBundtswithChocolate“Ganache,”154,155ChocolateOrangeTruffleRamekinCakes,178Devin'sFoodLayerCake,151–52,153

Calculator,fortallyingcalories,19Caloriesallocating,formealsandsnacks,17–18calculatingdailybudgetfor,16calculatorfortallying,19definitionof,16liquid,33–34onNutritionFactspanel,27,27qualityvs.empty,16sourcesof,16

CalzonesChocolateHazelnutRicottaCalzones,148,149,150

Cancel,Migdalia,192,192Carbohydrate(s),23,24,28,31,32,33total,onNutritionFactspanel,27,28

Cereals

Cerealschoosing,23weighing,19wholegrainnaturallysweetened,xx–xxi

ChaibeverageIcyChaiSmoothie,197

ChampagneFrozenGrapeChampagneFlute,195,206,207

CheesecakeMiniKeyLimeCheesecakePies,xii,138,139

Cheeses.SeealsoCreamcheese;RicottacheeseCheat-No-MoreAppleCheddarMuffins,146–47Honey-DrizzledPearFanwithBlueCheese,48,49WarmStringCheeseRollswithApricotSauce,90–91YogurtCheese,xii,218

CherriesCherry-VanillaAlmondParfait,108,109

Children,healthyeatingand,71,72,129Chocolate.SeealsoCacaonibs;CocoapowderBring-ItBananaBundtswithChocolate“Ganache,”154,155Chocolate-Almond-CoconutIceCreamSundae,126,127Chocolate-GlazedSoftPretzelBites,xiii,82,83ChocolateHazelnutRicottaCalzones,148,149,150ChocolateRaspberryDessertPizza,88,89dark,xviiFudgeSwirlPeanutButterCupcakes,161,162,163“New”-TellaPizza,73PeanutButterCupPinwheels,98

Chopin,Erik,5,5CinnamonAppleCinnamonon-the-Right-TrailMix,81Cinnamon-SugarPretzelCanes,184,185–86

Cocoapowder,xviChocolate“Fudge”Sauce,215,215ChocolateOrangeTruffleRamekinCakes,178ChocolatePeanutButterBalls,104ChocolatePuddingPops,122ChocolateSauce,213,214Devin'sFoodLayerCake,151–52,153MochaSilkCustard,80MonkeyShake,208Run,Don'tWalk,RumBalls,176,177SuperSimpleChocolateIceCream,113

CoconutChocolate-Almond-CoconutIceCreamSundae,126,127DecadentDateBars,188,189ExpectMoreCoconutMacaroons,140,141finelyshreddedreduced-fatunsweetened,xviiiKickButtTropicalKebabs,100,101

Coconut(palm)sugar,xvi–xvii

Coffee,xix,33.SeealsoEspressopowder,instantCoffee-ToffeeGranita,120,121

Conversiontable,formeasuringportionsizes,19,20Cookedfoods,weighing,19CookiesBearymelon“Cookies,”102,103PecanPralineCookieThins,171

Costa,Tara,1,8,8,31,42CranberriesCan-DoCranberryOrangeSmoothie,210,211

CreamcheeseBlueberryCreamCheese“Strudel,”142,143–44VanillaCreamCheeseDip,213,219,219

CrepesKiwiMangoPineappleCrepes,64,65–66

Cupcakeliners,foilorsilicone,xiii–xivCupcakesFudgeSwirlPeanutButterCupcakes,161,162,163OutrageousOrangeCupcakes,134,135

CustardMochaSilkCustard,80

DDairyproducts,asproteinsource,25DanishesA-ListAppleDanishes,158,159–60

Darkchocolate,xviiDatesDecadentDateBars,188,189Run,Don'tWalk,RumBalls,176,177

Delfs,Jessica,35,41,147,147deRoque,Richard,41,160,160,211Desserts.Seealsospecificrecipehealthyversionsof,1–2,2sharing,24,66store-boughtvs.homemade,xtypesof,ix–x

DeWalt,“Mo,”204,204Dinner,planning,32–33Dintem,Alfredo,32,152,152Dips.SeeSauces,dips,andtoppingsDishes,fun-shaped,xiiiDonenessofbakedgoods,testing,xi–xiiDonovan,Brendon,56,56“Drinkordessert”rule,195Drinks.SeeBeverages

E

Easytreats,95Bearymelon“Cookies,”102,103Cherry-VanillaAlmondParfait,108,109ChocolatePeanutButterBalls,104FrozenS'mores,99Hot-to-TrotHoneyLimeMelonBowl,105KickButtTropicalKebabs,100,101OoeyGooeyBerryBakes,106Open-FacedBananaAlmondWaffle,107PeanutButterCupPinwheels,98TeamOrangePannaCotta,96,97

Edibleglitter,xviiiEggs,omega-3,xixEggsubstitute,xivEggwhites,vs.liquideggwhites,xivEisenbarth,Jen,95,113,113Espressopowder,instant,xixMochaSilkCustard,80

Evans,Dan,10,10Evans,Jackie,10Evaporatedmilk,fat-free,xviiiExercise.SeealsoWorkoutsguidelinesfor,34–38

FFa,Sione,129,129Fat(s)craving,afterskippingmeal,29healthy,25–26,31total,onNutritionFactspanel,27,27

Fiber,dietary,onNutritionFactspanel,27,28Fingerfoods,atholidayparties,168FITTEprinciple,forexercise,36–38Floursprocessing,xiitypesof,xxi

Foodjournal,26,30,31,33Foodlabels,understanding,26–29,27Foodscales,19Forberg,Cheryl,13,15,33,166,174Franklin,Sophia,34,93,93Frozentreats,111Banana“IceCream,”112Chocolate-Almond-CoconutIceCreamSundae,126,127ChocolatePuddingPops,122Coffee-ToffeeGranita,120,121Hand-StandKiwiStrawberryBananaSplit,124,125Mango-PeachKeyLimeSorbetPopsicles,118,119MangoSorbet,129

Mexican“Fried”IceCream,123PinaColadaSorbet,114,115Red,White,andBlueParfait,92,93SuperSimpleChocolateIceCream,113TartHoneyVanillaFrozenYogurt,128TartRaspberrySorbet,116,117WaffleIceCreamSandwich,130,131

Fruit-baseddesserts,x,41–42AmarettoPearswithToastedAlmonds,43Bein’BoldBalsamicBerries,52,53CreamyNo-ConsequenceFruitSalad,58crushed,withsugarsubstitute,56enhancingsweetnessof,41frozen,42GrilledPeachandHoneyPistachioTower,46,47Honey-DrizzledPearFanwithBlueCheese,48,49KiwiMangoPineappleCrepes,64,65–66MangoFloweronaStick,60,61Meringue-ToppedPinkGrapefruit,41,50,51NakedAppleTart,44,45PeachBlackberryBetty,59StrawberryCloudSoufflés,62,63StrawberryDaiquiriCreamPie,54,55–56Sweet&SourPowerGrapes,57

Fruitjuices,22.SeealsospecificjuicesFruits.SeealsoFruit-baseddesserts;specificfruitsappreciatingsweetnessof,66inBiggestLosernutritionpyramid,21,21,22–23dried,xvii,22frozen,23,42satisfyingsweetcravings,2

Fruitspreadsandpreserves,xv

GGelatincaloriesin,xviii–xixSparklingBlackCherrySquares,xix,72,87TeamOrangePannaCotta,96,97

George,Cheryl,13,13,18,33,33,165George,Daris,13,166Germanakos,Jim,16,16GingerbreadGingerbreadTruffles,182,183

Glitter,edible,xviiiGomez,Julio,58,58Grahamcrackers,xixcreamcheeseand,76FrozenS'mores,99

Granita

Coffee-ToffeeGranita,120,121GrapefruitMeringue-ToppedPinkGrapefruit,41,50,51

GrapesFrozenGrapeChampagneFlute,195,206,207Sweet&SourPowerGrapes,57

HHadden,Julie,124,124Hampton,O'Neal,115,115,150Hampton,SunShine,35,196,196Harper,Bob,1,5,13,15,29,34,35,35,42,79,106,112,167,197Hayes,Estella,17Hayes,Jerry,208,208Hazelnutbutter,xixChocolateHazelnutRicottaCalzones,148,149,150“New”-TellaPizza,73

Holidaytreats,165–66CaramelAppleBake,167ChocolateOrangeTruffleRamekinCakes,178Cinnamon-SugarPretzelCanes,184,185–86DecadentDateBars,188,189FluffyMintWhippedTopping,180,181GingerbreadTruffles,182,183Itty-BittyMintyBrownieBites,179,181PecanPralineCookieThins,171Pumped-UpPumpkinPieBites,172,173PumpkinIceCream,170Raisin’theBarBrownRicePudding,168,169Ruby-ToppedLeafCrisps,187Run,Don'tWalk,RumBalls,176,177strategiesforeating,166,168,192SweetheartStrawberryTowers,190,191–92ThanksgivingDayeatingstrategies,174–75

Honey,xviGrilledPeachandHoneyPistachioTower,46,47Honey-DrizzledPearFanwithBlueCheese,48,49Hot-to-TrotHoneyLimeMelonBowl,105TartHoneyVanillaFrozenYogurt,128

HoneydewmelonHot-to-TrotHoneyLimeMelonBowl,105

Hoover,Matt,7,7,17,17Hottinger,Greg,71,72,174Hough,Andrea,34,34,52,52Hungerscale,29,30,31Hurtado,Adam,29

I

Icecreammakers,xiv,111,113Icecreamoricecream–liketreatsBanana“IceCream,”112Chocolate-Almond-CoconutIceCreamSundae,126,127Hand-StandKiwiStrawberryBananaSplit,124,125Mexican“Fried”IceCream,123PumpkinIceCream,170SuperSimpleChocolateIceCream,113WaffleIceCreamSandwich,130,131

IngredientsonNutritionFactspanel,27,28–29shoppingfor,xv–xxi

Insulin,23,29Intervaltraining,97Ishcomer,Allie,144,144

JJellyrollsRaspberry“JellyRolls,”74,75

Johnston,Ashley,3,3,105,105Johnston,Sherry,3,168,168Juices,fruit,22.Seealsospecificjuices

KKebabsKickButtTropicalKebabs,100,101

KiwiHand-StandKiwiStrawberryBananaSplit,124,125KiwiMangoPineappleCrepes,64,65–66

Kruger,Mark,10

LLeafcrispsRuby-ToppedLeafCrisps,187

Lemonjuice,usingfreshlysqueezed,xiiLimesHot-to-TrotHoneyLimeMelonBowl,105Mango-PeachKeyLimeSorbetPopsicles,118,119MiniKeyLimeCheesecakePies,138,139usingfreshlysqueezedjuicefrom,xii

Lunch,planning,31–32

MMacaroonsExpectMoreCoconutMacaroons,140,141

MangoesCan-DoCranberryOrangeSmoothie,210,211

KiwiMangoPineappleCrepes,64,65–66MangoFloweronaStick,60,61MangoLassiMilkshake,209Mango-PeachKeyLimeSorbetPopsicles,118,119MangoSorbet,129

MargaritaFrozenBlueberryMargarita,34,198,199

Marinades,186Masten,Shanna,95Mealscaloriebudgetfor,17–18frequencyof,15,29planning,31–33preparing,69skipping,29,79small,18

Measuringtools,forportioncontrol,18–19Mendonca,Suzanne,76,76Mercado,Dina,71MeringueMeringue-ToppedPinkGrapefruit,41,50,51

Metabolism,15,16,32Michaels,Jillian,1,15,29,31,34,48,48,73,97,128Michalik,Nicole,24,24,140,140Microplanezester,47Milkalmond,xvifat-freeevaporated,xviiiasproteinsource,25

Minibakeware,xiiiMintFluffyMintWhippedTopping,180,181Itty-BittyMintyBrownieBites,179,181

Morgan,Lance,165Mosely,Lisa,32,206,206MuffinsCheat-No-MoreAppleCheddarMuffins,146–47mini-,137

Muscle,weightlossand,17

NNachosMixedBerryDessertNachos,78,79

Nutbutters.SeealsoAlmondbutter;Hazelnutbutter;Peanutbutterfatsin,26

NutritionFactspanels,understanding,26–29,27Nuts.SeealsoAlmonds;Pecans;Pistachiosdry-roasted,xviifatsin,26

asproteinsource,25assweet-and-savorysnack,93

OOatflour,xii,xxiOils,best,26Omega-3eggs,xixOranges,orangejuice,ororangeextractCan-DoCranberryOrangeSmoothie,210,211ChocolateOrangeTruffleRamekinCakes,178OutrageousOrangeCupcakes,134,135TeamOrangePannaCotta,96,97

Oventemperature,xivOvereating,feelingsafter,15

PPalu,Koli,22,22,69,69,86,165PannacottaTeamOrangePannaCotta,96,97

Parchmentpaper,xiiiParfaitsCherry-VanillaAlmondParfait,108,109Red,White,andBlueParfait,92,93

Parham,Phillip,38,38Pastryflour,wholewheat,xii,xxiPayne,Cameron,47,65PeachesGrilledPeachandHoneyPistachioTower,46,47KickButtTropicalKebabs,100,101Mango-PeachKeyLimeSorbetPopsicles,118,119PeachBlackberryBetty,59Peaches&Cream,86PeachNo-BellyBellini,204

PeanutbutterChocolatePeanutButterBalls,104CrispyPeanutButterSquares,136,137FudgeSwirlPeanutButterCupcakes,161,162,163PeanutButterCupPinwheels,98

PearsAmarettoPearswithToastedAlmonds,43Honey-DrizzledPearFanwithBlueCheese,48,49

PecansPecanPralineCookieThins,171

Phillips,Helen,170,170PiesMiniKeyLimeCheesecakePies,xii,138,139StrawberryDaiquiriCreamPie,54,55–56

Pineapple

KickButtTropicalKebabs,100,101KiwiMangoPineappleCrepes,64,65–66PinaColadaSorbet,114,115

PistachiosGrilledPeachandHoneyPistachioTower,46,47

PizzaChocolateRaspberryDessertPizza,88,89“New”-TellaPizza,73

Pizzadough,wholewheat,xxiPlateaus,weight-loss,16–17Pomegranatemolasses,xxSkinnyShirley,205

PomegranateseedsRuby-ToppedLeafCrisps,187

PopsiclesChocolatePuddingPops,122Mango-PeachKeyLimeSorbetPopsicles,118,119

Portioncontrol,107,140,165Portionsizes,measuring,18–19conversiontablefor,19,20

Poueu,Sam,99,99,186,198Preston,Suzy,7,7,137,137PretzelsChocolate-GlazedSoftPretzelBites,xiii,82,83Cinnamon-SugarPretzelCanes,184,185–86

ProteininBiggestLosernutritionpyramid,21,21,23–25forbreakfast,31ineasytreats,95forlunch,31onNutritionFactspanel,27,28snackswith,32

PuddingRaisin’theBarBrownRicePudding,168,169

PumpkinPumped-UpPumpkinPieBites,172,173PumpkinIceCream,170yogurtand,95

RRaisinsRaisin’theBarBrownRicePudding,168,169

RaspberriesChocolateRaspberryDessertPizza,88,89RaspberryTapenade,216,216TartRaspberrySorbet,116,117

RaspberryfruitspreadRaspberry“JellyRolls,”74,75

Rateofperceivedexertionscale,36–37,37Rice,brown

Rice,brownRaisin’theBarBrownRicePudding,168,169short-grainbrownricebowls,xx

RicecerealtreatsCrispyPeanutButterSquares,136,137

RicottacheeseChocolateHazelnutRicottaCalzones,148,149,150Cone-nolis,xx,76,77Ruby-ToppedLeafCrisps,187

Rike,Abby,98,98Ruiz,Elizabeth,85,85,214RumPinaColadaSorbet,114,115Run,Don'tWalk,RumBalls,176,177StrawberryDaiquiriCreamPie,54,55–56

SSaladsCreamyNo-ConsequenceFruitSalad,58

Salazar,Bernie,1,9,9SangriaHeart-HealthySangria,202,203

Saturatedfat,onNutritionFactspanel,27–28,27Sauces,dips,andtoppings,213BerrySkewers‘nDip,84,85Chocolate“Fudge”Sauce,215,215ChocolateSauce,213,214“CuttheCrap”WhippedTopping,213,217,217RaspberryTapenade,216,216VanillaCreamCheeseDip,213,219,219YogurtCheese,218

Self,Hollie,6,6,182,182Servingsize,onNutritionFactspanel,27,27Setbacks,handling,86,106,115Shakes.SeeBeverages,shakesShoppingguidelines,xv–xxiShultz,Roger,10Skeabeck,Coleen,111Skeabeck,Jerry,126,126Smoothies.SeeBeverages,smoothiesS'moresFrozenS'mores,99

Snackscaloriebudgetfor,17,18healthy,22,31,32,206planning,32sweet,71–72,72AppleCinnamonon-the-Right-TrailMix,81BerrySkewers‘nDip,84,85

Chocolate-GlazedSoftPretzelBites,xiii,82,83ChocolateRaspberryDessertPizza,88,89Cone-nolis,xx,76,77grahamcrackerandcreamcheese,76MixedBerryDessertNachos,78,79MochaSilkCustard,80“New”-TellaPizza,73nutsas,93Peaches&Cream,86Raspberry“JellyRolls,”74,75Red,White,andBlueParfait,92,93SparklingBlackCherrySquares,xix,72,87WarmStringCheeseRollswithApricotSauce,90–91

Sodaoverconsumptionof,33,195stevia-sweetened,xx

Sodium,onNutritionFactspanel,27,28SorbetMangoSorbet,129PinaColadaSorbet,114,115TartRaspberrySorbet,116,117

Sorrells,Shay,31,31SoufflésStrawberryCloudSoufflés,62,63

Soyproducts,asproteinsource,25Spices,indesserts,2Splurges,128Thanksgiving,174–75

SteazZeroCalorieBlackCherrySparklingGreenTeaSparklingBlackCherrySquares,xix,72,87

Stevia,xxStone,Curtis,2StrawberriesBein’BoldBalsamicBerries,52,53BerrySkewers‘nDip,84,85CreamyNo-ConsequenceFruitSalad,58Hand-StandKiwiStrawberryBananaSplit,124,125MixedBerryDessertNachos,78,79Red,White,andBlueParfait,92,93StrawberryCloudSoufflés,62,63StrawberryDaiquiriCreamPie,54,55–56SweetheartStrawberryTowers,190,191–92

StrawberryfruitspreadStrawberry-FilledBrownieBites,xi,156,157

StrudelBlueberryCreamCheese“Strudel,”142,143–44

Stuffing,homemade,166Sugarcones,xxCone-nolis,xx,76,77

Sugars,onNutritionFactspanel,27,28

TTapenadeRaspberryTapenade,216,216

Targetheartrate,calculating,37–38TartNakedAppleTart,44,45

ThanksgivingDayeatingstrategies,166,174–75Thompkins,Aaron,15,131,131Toppings.SeeSauces,dips,andtoppingsTrailmixAppleCinnamonon-the-Right-TrailMix,81

Transfats,26TrufflesChocolateOrangeTruffleRamekinCakes,178GingerbreadTruffles,182,183

UUnsaturatedfats,26

VVanillaCherry-VanillaAlmondParfait,108,109HotVanilla,196,200,201TartHoneyVanillaFrozenYogurt,128

Vegetables,inBiggestLosernutritionpyramid,21,21,22Vegetarianprotein,25Ventrella,Michael,4,4,107,107,201Vincent,Ali,195

WWafflesOpen-FacedBananaAlmondWaffle,107WaffleIceCreamSandwich,130,131

Waterdrinking,33WatermelonBearymelon“Cookies,”102,103

Weighingfoods,19Weightlossageaffecting,17caloriebudgetsfor,16generalstrategiesfor,ix,1–2,16,17,38,42,57,58,69,73,79,81,86,91,98,99,104,105,112,113,

124,126,128,150,152,160,167,170,180,182,196,197,204,208,211,214hungersignalsand,30plateausin,16–17

Whippedtoppings“CuttheCrap”WhippedTopping,213,217,217

FluffyWhippedTopping,180,181Meringue-ToppedPinkGrapefruit,41,50,51Peaches&Cream,86

Wholegrainoatflour,xii,xxiWholegrains,inBiggestLosernutritionpyramid,21,21,23Wholewheatpastryflour,xii,xxiWholewheatpizzadough,xxiWong,Ada,33,91,91Workouts,15,33,34–38,34,35,86,91,97,107,126,147,201

YYogurtCherry-VanillaAlmondParfait,108,109fat-free,fruitjuice–sweetened,xviiiMiniKeyLimeCheesecakePies,xii,138,139mix-insfor,52,85,131asproteinsource,25pumpkinand,95Red,White,andBlueParfait,92,93TartHoneyVanillaFrozenYogurt,128YogurtCheese,xii,218

Yukich,Tracey,12,12

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