Stretch 1

Let your partner lie on the floor in a supine position. With her arms stretched out, take her right leg across her left leg with the knee bent. Hold her right hand to immobilise her torso. Now, use your knee to support her hip and stretch her lower body. Hold the position for 30 seconds and repeat on the other side. Once she is done, do the same move by using her assistance.

Stretch 2

Lie on your back and bring your knees to your chest. Now let your partner sit on your shins with her hands on your knees to further stretch your back. Make sure to take it easy the first time, so don’t let your partner put her entire weight on you. Hold the position for 30 seconds and repeat the move with your partner.

Stretch 3

Let your partner lie on the floor in a supine position. Kneel on her left side and bring her right leg to your left shoulder. You can also gently keep your right knee on her leg for more stability. Slowly take her right leg towards her head and stop immediately if she feels any pain. Once at a relatively comfortable position, hold the stretch for 30 seconds. Repeat with the other leg.

Stretch 4

Sit on the floor facing each other with your legs stretched outwards and the arches of your feet touching. Holding each others hands, pull your partner so that you stretch backwards and her head almost touches the floor. Hold this position for 10 seconds and repeat the move on the other side.

Do five reps for each partner for maximum benefit.

Stretch 5

This is a classic move that stretches every part of your body. Stand with your feet shoulder-width apart and let your partner lie on the floor with her legs resting on your hips. Bend forward and grab your partner’s hands to pull her up. Now bend slightly backwards so that your partner is lifted off the floor.

Hold this position for 10 seconds.
Reproduced From Men’s Health. © 2011. LMIL. All rights reserved.

He had it coming. Salman Khan, who’s reportedly gone celibate and had vowed not to be distracted by female attention… is perhaps doing a severe rethink, as per close sources… and his reported recent liaison has inspired fresh attention from pen pushers.

British model Hazel and Khan, who’ve been working rather closely (ahem) in ‘Bodyguard’ are said to be bonding with fervour at the Pune schedule of the flick. And the buzz has already filtered into the scoop hungry ears of the media in Mumbai.

Although they’ve been filming well for the Siddique Lal helmed movie, SK and Hazel would often spend quality time with each other, has set tongues wagging. The shirtless hunk whose past bonds with Somy Ali, Sangeeta Bijlani, Aishwarya Rai Bachchan and Katrina Kaif, had earned ample media mileage… had sworn to concentrate solely on his career, post ‘Dabangg’ has reportedly succumbed to British temptation.

States a close insider, “Most girls in the industry are intimidated by Salman. But Hazel, wasn’t one of them. Salman and she hit it off like a house on fire and now, it seems that they’re more than just good friends.”

Indian Finance ministry is taking a bold step ahead, by launching Rs 150 coin for the first time in India. Till now we had coins of Rs 1 2 5 and 10 but now we will see a currency of Rupees 150. The special coins, to be released by Finance Minister Pranab Mukherjee before his Budget speech, will also be brought out in Rs 5 denomination on the occasion of completion of 150 years, from 1860 to 2010, of the Income Tax department.

This is the first time that coins of Rs 150 denomination are being minted by the government. The Department of Economic Affairs under the Finance Ministry recently notified the order.

The Rs 150 coin, made of an alloy of Silver, Copper, Nickel and Zinc, will have an international design with ”Satyameva Jayate” and ”India” on the front side while a portrait of ”Chanakya and lotus with honeybee” on the reverse side.

The Rs 5 coins will also be minted in the same fashion. While 200 coins will be minted in Rs 150 denomination, 100 such coins of Rs 5 will be issued.

“The Income Tax department celebrated 150 years of taxation in the country last year and the these coins, especially the one in Rs 150 denomination will be minted for the first time,” a senior I-T official said.

What will be the size of this coin and will it see the same fate as other coins which end up at the jewellery shop melted with silver ornaments is something worth noting. As with the advent of ATM machines these coins have been reduced in number. We only see 100 500 and 1000 rupees denomination more often.

The magazine, which features Kareena on the cover, has named her the “sexiest woman in Bollywood”.\

GENEVA (Reuters) – Alcohol causes nearly 4 percent of deaths worldwide, more than AIDS, tuberculosis or violence, the World Health Organization warned on Friday.

Rising incomes have triggered more drinking in heavily populated countries in Africa and Asia, including India and South Africa, and binge drinking is a problem in many developed countries, the United Nations agency said.

Yet alcohol control policies are weak and remain a low priority for most governments despite drinking’s heavy toll on society from road accidents, violence, disease, child neglect and job absenteeism, it said.

Approximately 2.5 million people die each year from alcohol related causes, the WHO said in its “Global Status Report on Alcohol and Health.”

“The harmful use of alcohol is especially fatal for younger age groups and alcohol is the world’s leading risk factor for death among males aged 15-59,” the report found.

In Russia and the Commonwealth of Independent States (CIS), every fifth death is due to harmful drinking, the highest rate.

Binge drinking, which often leads to risky behavior, is now prevalent in Brazil, Kazakhstan, Mexico, Russia, South Africa and Ukraine, and rising elsewhere, according to the WHO.

“Worldwide, about 11 percent of drinkers have weekly heavy episodic drinking occasions, with men outnumbering women by four to one. Men consistently engage in hazardous drinking at much higher levels than women in all regions,” the report said.

Health ministers from the WHO’s 193 member states agreed last May to try to curb binge drinking and other growing forms of excessive alcohol use through higher taxes on alcoholic drinks and tighter marketing restrictions.

DISEASE AND INJURY

Alcohol is a causal factor in 60 types of diseases and injuries, according to WHO’s first report on alcohol since 2004.

Its consumption has been linked to cirrhosis of the liver, epilepsy, poisonings, road traffic accidents, violence, and several types of cancer, including cancers of the colorectum, breast, larynx and liver.

“Six or seven years ago we didn’t have strong evidence of a causal relationship between drinking and breast cancer. Now we do,” Vladimir Poznyak, head of WHO’s substance abuse unit who coordinated the report, told Reuters.

Alcohol consumption rates vary greatly, from high levels in developed countries, to the lowest in North Africa, sub-Saharan Africa, and southern Asia, whose large Muslim populations often abstain from drinking.

Homemade or illegally produced alcohol — falling outside governmental controls and tax nets — accounts for nearly 30 percent of total worldwide adult consumption. Some is toxic.

In France and other European countries with high levels of adult per capita consumption, heavy episodic drinking is rather low, suggesting more regular but moderate drinking patterns.

Light to moderate drinking can have a beneficial impact on heart disease and stroke, according to the WHO. “However, the beneficial cardio-protective effect of drinking disappears with heavy drinking occasions,” it said.

One of the most effective ways to curb drinking, especially among young people, is to raise taxes, the report said. Setting age limits for buying and consuming alcohol, and regulating alcohol levels in drivers, also reduce abuse if enforced.

Some countries restrict marketing of alcoholic beverages or on the industry’s sponsorship of sporting events.

“Yet not enough countries use these and other effective policy options to prevent death, disease and injury attributable to alcohol consumption,” the WHO said.

Alcohol producers including Diageo and Anheuser Busch InBev have said they recognize the importance of industry self-regulation to address alcohol abuse and promote curbs on drunk drinking and illegal underage drinking.

But the brewer SABMiller has warned that policy measures like minimum pricing and high excise taxes on alcohol could cause more public health harm than good by leading more people to drink homemade or illegally produced alcohol.

(Editing by Laura MacInnis and Paul Casciato)

Not too far from its star, not too close. So it could contain liquid water. The planet itself is neither too big nor too small for the proper surface, gravity and atmosphere.

It’s just right. Just like Earth.

“This really is the first Goldilocks planet,” said co-discoverer R. Paul Butler of the Carnegie Institution of Washington.

The new planet sits smack in the middle of what astronomers refer to as the habitable zone, unlike any of the nearly 500 other planets astronomers have found outside our solar system. And it is in our galactic neighborhood, suggesting that plenty of Earth-like planets circle other stars.

Finding a planet that could potentially support life is a major step toward answering the timeless question: Are we alone?

Scientists have jumped the gun before on proclaiming that planets outside our solar system were habitable only to have them turn out to be not quite so conducive to life. But this one is so clearly in the right zone that five outside astronomers told The Associated Press it seems to be the real thing.

“This is the first one I’m truly excited about,” said Penn State University’s Jim Kasting. He said this planet is a “pretty prime candidate” for harboring life.

Life on other planets doesn’t mean E.T. Even a simple single-cell bacteria or the equivalent of shower mold would shake perceptions about the uniqueness of life on Earth.

But there are still many unanswered questions about this strange planet. It is about three times the mass of Earth, slightly larger in width and much closer to its star — 14 million miles away versus 93 million. It’s so close to its version of the sun that it orbits every 37 days. And it doesn’t rotate much, so one side is almost always bright, the other dark.

Temperatures can be as hot as 160 degrees or as frigid as 25 degrees below zero, but in between — in the land of constant sunrise — it would be “shirt-sleeve weather,” said co-discoverer Steven Vogt of the University of California at Santa Cruz.

It’s unknown whether water actually exists on the planet, and what kind of atmosphere it has. But because conditions are ideal for liquid water, and because there always seems to be life on Earth where there is water, Vogt believes “that chances for life on this planet are 100 percent.”

The astronomers’ findings are being published in Astrophysical Journal and were announced by the National Science Foundation on Wednesday.

The planet circles a star called Gliese 581. It’s about 120 trillion miles away, so it would take several generations for a spaceship to get there. It may seem like a long distance, but in the scheme of the vast universe, this planet is “like right in our face, right next door to us,” Vogt said in an interview.

That close proximity and the way it was found so early in astronomers’ search for habitable planets hints to scientists that planets like Earth are probably not that rare.

Vogt and Butler ran some calculations, with giant fudge factors built in, and figured that as much as one out of five to 10 stars in the universe have planets that are Earth-sized and in the habitable zone.

With an estimated 200 billion stars in the universe, that means maybe 40 billion planets that have the potential for life, Vogt said. However, Ohio State University’s Scott Gaudi cautioned that is too speculative about how common these planets are.

Vogt and Butler used ground-based telescopes to track the star’s precise movements over 11 years and watch for wobbles that indicate planets are circling it. The newly discovered planet is actually the sixth found circling Gliese 581. Two looked promising for habitability for a while, another turned out to be too hot and the fifth is likely too cold. This sixth one bracketed right in the sweet spot in between, Vogt said.

With the star designated “a,” its sixth planet is called Gliese 581g.

“It’s not a very interesting name and it’s a beautiful planet,” Vogt said. Unofficially, he’s named it after his wife: “I call it Zarmina’s World.”

The star Gliese 581 is a dwarf, about one-third the strength of our sun. Because of that, it can’t be seen without a telescope from Earth, although it is in the Libra constellation, Vogt said.

But if you were standing on this new planet, you could easily see our sun, Butler said.

The low-energy dwarf star will live on for billions of years, much longer than our sun, he said. And that just increases the likelihood of life developing on the planet, the discoverers said.

“It’s pretty hard to stop life once you give it the right conditions,” Vogt said.

“If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

“It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food,” says chef Laura Pansiero, RD.

You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

“I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches,” Pansiero says. “It is so easy to buy a variety of vegetables and incorporate them into dishes.”

Best Diet Tip No. 3: Consider whether you’re really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

“Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it,” she says.

When you’re done eating, you should feel better — not stuffed, bloated, or tired.

“Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

“Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit,” says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you’re usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.
“I think putting your favorite foods off limits leads to weight gain because it triggers ‘rebound’ overeating,” says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

“You can enjoy your favorite foods, but you must do so in moderation,” says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

“By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight,” says Krieger.

And for those times you just can’t get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging.

“Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day — dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

“Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss,” says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.
Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

“Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much,” says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.

Best Diet Tip No. 11: Order children’s portions at restaurants.
“When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control,” suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.
“If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor,” says Pensiero. “When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won’t be disappointed.”

At GiGi’s Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

“You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.
Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15: Be physically active.
Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more.

“When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise,” says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

1. Avocado-

You don’t need to buy organic avocado – even conventional one can charge your brain!

2. Blueberries-

This is a must-have in your menu: blueberries are the smartest food on the Earth! They reduce Alzheimer’s risk, improve your learning and motor skills and work as a powerful anti-stress food!

3. Wild Salmon-

It improves your memory, alertness, your mood, reduce anxiety and depression! Sounds cool! But do not go crazy with it – eat small portions no more than twice a week!

4. Nuts-

Yum! One of my favs (after chocolate). Choose the organic ones if you need an immediate energy boost.

5. Seeds-

Full of proteins, beneficial fats and delicious taste this organic food can give you lots of smart energy!

6. Coffee-

Yes! This aroma drink is good for your brain! It stimulates your brain activity, but be careful – do not overdose!

7. Oatmeal-

We all are aware of benefits of whole grains – so, please do not forget to add this item to your breakfast menu!

8. Beans-

Cheap amazing food for your brain! Lots of vitamins, fiber, proteins only in few bucks! But do not eat too much – cause you can easily get few extra “cheap” kilos.

9. Pomegranate-

You get a “crazy” amount of antioxidants with this one, but it’s a seasonal fruit , so eat grapes, cherries and blueberries if you can’t get this one

10. Brown Rice-

An excellent food to sharpen your brain! Super healthy and yummy!

11. Tea-

Great source of antioxidants – but of a caffeine as well – so you dose should not be more then 2-3 cups a day.

12. Chocolate-

This is my Sweet Lover. Yes and a brain booster as well, loaded with antioxidants and a perfect amount of caffeine. Also it makes you happy because of serotonin and a delicious taste;) But again, do not eat too much – cause it can make you fat easily…

13. Oysters-

Eco-friendly sea food that can easily improve your mood and cognition! Eat up! BTW, don’t forget that oysters are also powerful aphrodisiacs! Eat Up!!!;)

14. Olive Oil-

One of the healthiest fats! Do not miss this!

15. Tuna-

Great source of B-vitamins that help you to improve your memory and cognition.

16. Garlic-

It reduces bad cholesterol, improves your cardiovascular system, contains lots of antioxidants, protects your brain and has a terrible smell:) Do not “get smart” with help of garlic before your date;)

17. Eggs-

Eggs contain proteins and give an amazing energy boost for your brain for hours.

18. Green Leafy Vegetables-

Healthy, tasty, must-have item in every menu. Green organic leaves can improve your organism health easily, and your brain power as well.

19. Tomatoes-

The natural source of lycopene, that protects your brain with help of antioxidants. Enjoy these red juicy veggies!

20. Cacao nibs-

One more time chocolate! It’s the best!!! What can I do:) This is my love:)

Eat smart and get even smarter! Bon Appetit!

Try this breathing technique when you first get into bed:

Take a deep breath.
Breathe in through your nose and visualize the air moving down to your stomach.
As you breathe in again silently count to four.
Purse your lips as you exhale slowly.
This time count silently to eight.
Repeat this process six to ten times.

The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.

Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.

As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. The goal is to relax your mind and let your body unwind and surrender to sleep.

Try the following relaxation exercise for your good sleep before you get into bed:

1. Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.

2. Close your eyes and concentrate on every part of your body.

3. Begin at the top of your head and work your way down to your toes.

4. Start by feeling your forehead tense, then your eyes, face, and jaw.

5. Tense and release each muscle group, such as your shoulders and neck.

6. Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.

7. Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.

8. Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.

There are many more techniques and exercises available to promote deep breathing and relaxation. You will have to find what method works best for you.

Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.

Many of these are simply enhanced candy bars with more calories (up to 500) and a higher price tag. Their compact size also leaves many people unsatisfied. “Three bites and it’s gone,” says Bonci, who advises hungry athletes and dancers.
Food Fix: Choose bars that have 200 calories or less, at least 5 grams of fiber, and some protein, which helps provide energy when the sugar rush fades.

Food Fraud # 2: Chicken Burrito

With healthy beans and no red meat, what’s the problem? About 1,000 calories and plenty of saturated fat. Cheese, sour cream, and the fat in the jumbo flour tortilla all contribute. And when the burrito is as big as your forearm, the serving is just too big.
Food Fix: Share one. Or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with tasty low-calorie salsa.

Food Fraud # 4: Enhanced Water

Vitamins are commonly added to bottled water and advertised on the front label. But some brands also add sugar, taking water from zero calories to as much as 125. “Often the vitamins don’t contribute much,” Bonci says, “but the calories can contribute a lot.”
Food Fix: Refrigerating tap water may make it more appealing to family members. Or try packets of crystallized lemon to add flavor without calories.

Food Fraud # 5: Breakfast Muffins

Muffins masquerade as a healthy choice for breakfast. They beat doughnuts, they’re still mainly sugary little cakes of refined flour. One store-bought muffin can hit 500 calories with 11 teaspoons of sugar.
Food Fix: Go no larger than 2 1/2 inches in diameter. Or look for 100-calorie muffins at the store. They limit calories, and some brands are a surprisingly good source of whole grains and fiber.

Food Fraud # 5: Light Olive Oil

Anything labeled “light” is enticing when you’re watching your weight. But often the food is not what you expect. Light olive oil, for instance, has the same calorie and fat content as other types — it’s just lighter in color and taste.
Food Fix: Some light foods do provide significant calorie savings. Compare the labels in the store.

Food Fraud # 6: Eggs with Added Omega-3
Some yogurt, milk, eggs, cereal, and other foods boast of added omega-3. But most don’t contain the kinds of omega-3 best known to help your heart — EPA and DHA. Or there’s only a smidgen — about as much as in one bite of salmon. Instead, they contain ALA from vegetable sources. It’s not clear if omega-3 from ALA is as beneficial as DHA/EPA.
Food Fix: Try 6 ounces of salmon. It has 100 times more omega-3 than is in a serving of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements.

Food Fraud # 7: Microwave Popcorn
The word “snack” can be a little misleading on microwave popcorn. One popular brand packs 9 grams of bad fat, including 6 grams of trans fat, into each “snack size” bag.
Food Fix: Compare nutrition labels and get a lower-fat popcorn that has no trans fat at all. Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.