We often emulate our friends - whether it is our selection of shoes, clothing, hair and skin care products, etc. I know that when I see a great dress or pair of shoes that one of my friends is wearing, my first question is - where did you get that? Second question, do you mind if I buy the same? (and of course, I will not wear it on the same day as you do!)

Now a new study shows that we can emulate other behaviors from our friends - becoming obese. This study involved more than 12,000 people tracked over 32 years and demonstrated that the social network plays a major role in the development of obesity.

Here are some of the findings:
- When one spouse became obese, the other was 37% more likely to do so in the next 2-4 years (compared with other couples)

- If a man became obese, his brother’s risk rose by 40%

- But the greatest risk was among friends. In the same sex relationships (ie. citygirls and their girlfriends), the risk was  between 57-171%

- Siblings and spouses had less of an effect than friends, supporting the idea that the study’s findings were not the result of people eating the same food, engaging in the same activities of sharing genes

- The increased risk of obesity occurred only if the second person (initially non-obese) considered the obese person to be a friend. If not, the increased risk did not occur.

While we know that obesity is not “contagious”, these findings suggest that once a person becomes obese (for whatever reason), it may make it more socially acceptable for people close to him/her to gain weight. The researchers even speculated that friends getting together pnly once or twice a year had just as much an impact as friends who live next door to each other.

The researchers believed that this study shows the social networking of people play a major role in the development of obesity. “People are more likely to copy the actions of people they resemble…what we have going on here is emulation”.

Lastly, the researchers cautioned that people should not sever relationships with their obese friends nor should they stigmatize obese people. However, the results of this study support forming relationships with people who have healthful lifestyles.

For more details, check out: Obesity Spreads In Social Circles As Trends Do, Study Indicates

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Question from Linda (Registered Dietitian): What about the concern of parasites with suishi? Are your calculations for pieces or rolls?

Answer from Martha:
First question: You have brought an excellent point about the concerns of parasites with eating raw fish. This is always a concern when you are eating any kind of raw fish. The Food and Drug Administration stipulates that all fish to be eaten raw (with the exception of tuna) must be frozen first, in order to kill parasites. Are we guaranteed that our favorite Japanese restaurant is freezing the fish?

The following information was obtained from an article on sushi  from Web MD: (Brace yourself… the information can be hard to swallow).   
 
How risky is the raw fish in sushi? California Health Services researchers recently studied seven risky foods that can carry infections, and what should appear on their list? You guessed it: raw fresh fish.

Properly prepared and handled sushi fish is safer than other raw fish, but it’s obviously not as safe as cooked fish, says Erica Weis, a research scientist with the California Department of Health Services.

The good news: According to Phillip Spiller, former director of the Food and Drug Administration’s Office of Seafood, generally, seafood is very safe to eat. He says that on a pound-for-pound basis, seafood is at least as safe as other meat sources. But he adds that no food is completely safe.

The bad: If you do encounter raw fish parasites, the effects can range from mild discomfort to severe illness, depending on the type of worm you ingest, according to the Environmental Nutrition newsletter. If the culprit is a tapeworm, fluke, or flatworm, you may not even know it until it passes out in your stool. Or you might experience nausea, cramps, and diarrhea.

And the ugly: If the worm you swallow is the roundworm (Anisakis simplex), it may tickle your throat as it is swallowed, causing you to cough or vomit it up. Or it can bore into your stomach or gut lining, causing severe abdominal inflammation and pain that mimics appendicitis or an ulcer, often within an hour of eating. Getting the worm out at this point is no simple matter - it requires an endoscope or surgery.

The cure: Commercial freezing for at least 72 hours at 4 degrees Fahrenheit kills the parasitic worms and their larvae. Please note, though, that home freezers usually can’t reach temperatures this low.

So what’s a sushi lover to do?
- Order sushi from reputable restaurants, where the restaurant and  fish provider follow food safety standards. You can ask if the fish has been previously frozen.

- Completely cooked is always the safest way to eat fish

- The FDA recommends that you don’t risk eating raw fish if you’re pregnant or have a compromised immune system.

- Don’t make your own sushi with raw fish unless you can freeze the fish for more than 72 hours at 4 degrees Fahrenheit. Instead, use cooked fish or vegetables. For example, California roll (see recipe below) is made with avocado and cooked crabmeat.

 Second Question: My calorie calculations in my original post on sushi included calculations for both pieces of sushi and sashimi as well as for rolls. The top section gives information on pieces and the bottom section has info on rolls. The calories in the bottom section were for the entire roll (usually 6 pieces). I got my calories from weighing and measuring sushi purchased in my neighborhood as well as from this website.

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Many clients come into my office confiding in me that they can’t control their intake of certain foods, often times sweets. Frequently they are embarrassed with their lack of control.  They are seeking my guidance in learning how to control their intake of these foods. While I can give some behavior modification tips, I am not a poster child for controlling intake of sweets!

I have a really difficult time controlling my intake of certain foods,  especially sweets. If they are in my apartment, I will likely polish off the box. One year, a friend gave me a box of really good chocolates for Christmas (kind of a weird gift to give a nutritionist… but it was the thought that counts!). A little voice inside me said to immediately give the unopened box to my doorman. The other little voice said - no just have one or two and then give the doorman the box. Well, as you can imagine, once the box was opened, it did not make it out of my apartment (unless you count the empty box being thrown into the garbage). I have just admitted that I have no control over certain foods. End of story.

I was curious as to whether other “food experts” (aka registered dietitians) have the same issues. So I decided to poll the nutritionists at the hospital where I work - New York Presbyterian Hospital in NYC - to see how they would handle a box of chocolates or cookies being in their apartment. These are the women in the photos. I was curious to see whether nutritionists would be able to control their intake of these foods.

Here are some of the responses:

Nutritionists who WOULD have a problem controlling their intake said:
- I would likely polish off the box
- This would be really tough to control, especially if they were
   homemade
- Initially, I could eat 1-2 a day, but then I would lose control and eat
   most of the box
- The box would be gone in a few days, especially if I were stressed
   out
- I would eat the whole box if it were in my apartment
- I would polish a box of chocolates off right away — that is why I
   never buy them.   (I eat when I am tired and I am tired a lot of the
   time)
- I will not be able to control my intake of sweets - that is why I leave
   them out of the house. I eat them only as needed when I’m out of
   the house.
- I can not control my intake of anything
- Can control intake using certain “tactics”: I keep my problem foods
   in the freezer - chocolate, cookies, nuts. You are less likely to eat
   foods from the freezer quickly. This helps me to control my intake
- I would freeze them and eat 1-2 a day
- Can usually control intake, unless very stressed/PMS
- I can generally control my intake of sweets - however if I were
   having a bad day or having PMS, I would have a hard time
   controlling what I eat
- I can definitely control myself most of the times…but it really is
   sometimes depends on the mood… (after a long stressful
   day…hoi…)    Also, some sweets are harder to control than
   others…when it comes to ice cream…now that’s a different story…

Nutritionists who WOULD NOT have a problem controlling their intake said:
- I definitely could have 1-2 a day
- I could have just one little piece a day
- I am not really a sweets person, so I would be able to control my
   intake
- In response to your question, I definitely can eat just one or two
   chocolates a day. That’s what I do currently. I don’t feel deprived
   that way and it’s just enough for a daily treat.
- I could eat 1-2 then stop
- I would have 3-4, but not the whole box
- I can control my intake of sweets. I keep boxes of dark chocolate in
   my apartment. My medical condition (IBS) actually helps me  
   control my intake. If I overindulge, “it is not a pretty sight”.
- I hate chocolate and cookies
- I can have just one or two; a bar of chocolate lasts me about 5 days
   to one week I’m actually never tempted to eat the whole box/bar,
   it would make me sick.

So as you can see, we nutritionists are human too! Just because we know we “should” consume sweets in moderation, doesn’t mean that we always do it. Morale of the story, if you have a problem controlling your intake of certain foods, you are not alone! Just come up with a plan as to how you will deal with them. Check out my post on trigger foods to see more suggestions.
 

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I gues this is “bash soda” week in the news! Another study just came out that suggested a  link between soda, even diet soda, to increased risk of heart disease.

Reasearchers found that adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome — a cluster of risk factors  such as excessive fat around the waist, low levels of “good” cholesterol, high blood pressure and other symptoms. With metabolic syndrome , your risk of developing heart disease or stroke doubles. In addition, you have a risk of developing diabetes.

Previous studies had demonstrated a link between regular soda (which contains up to 10 tsp of sugar per can)  with multiple risk factors for heart disease. This was the first study that showed this risk extended towards diet sodas.

If diet soda does not contain sugar, then what could account for this proposed increased risk?
- The researchers suggested that ”one possibility is that diet soda is sweet. Maybe drinking something sweet conditions you in such a way that you develop a preference for sweet things”.
- They also suggested the caramel coloring may have an effect on inflammation in the body (increased inflammation may be linked to heart disease.
- One last theory is that “diet soda is a liquid. When you take liquids at a meal, they don’t satiate you as much (as solids)”

Dr. Ramachandran Vasan of Boston University School of Medicine, whose work appeard in the study published in the journal Circulation,  said people who drink soda, whether diet or sugar-sweetened, tend to have similar dietary patterns. “On average, soda drinkers tend to eat more calories, consume more saturated fat and trans fat, eat less fiber, exercise less and be more sedentary,”

Keep in mind that this was only one study. Further research is needed to prove these links. In the meantime, The American Heart Association said the study did not demonstrate that diet sodas cause heart disease and said it can be better to have a diet drink than a full-calorie soda.

Check out this link for more details on this study.

 As I said in my earlier post on diet soda, moderation is best!

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I had written a post a few weeks ago on diet soda and the effects on the body. The following article appeared in the news yesterday…. thought it was interesting.

Soda Labels Show the Good, the Bad and the Ugly
By STEFAN ASCHAN
March 29, 2007—
Finally, we are receiving more information on labels from soda makers. What a great thing to have another tool that allows us to be aware and in control of how much caffeine we take into our bodies.

But even now that we can see how much of it we are getting, many of us don’t know anything about the good, the bad and the ugly when it comes to caffeine. Here is quick breakdown.

The Good: A Quick ‘Pick-Me-Up’
First, caffeine is not just found in coffee; it can be found as well in sodas or in chocolate. Also, don’t forget they can be found as well in those “pick-you-up” energy drinks and over-the-counter medicine.

The problem is not that you consume caffeine, but rather the amount you consume and your reaction to it.

The good thing about caffeine is that it is a central nervous system stimulant. It increases your basic metabolic rate, which helps you burn more calories (although exercise is still more effective). It temporarily increases your mental clarity, as well as your muscular coordination for activities like typing.

If you are one of many individuals dealing with breathing problems, you should probably also know that caffeine can open up air passages and help to increase respiration rates.

If you have low blood pressure, caffeine can also be a simple way to give it a modest boost. Overall, a dosage of 50 to 100mg of caffeine can have a stimulating effect on your system and increase your daily functions in life.

The Bad: An Addictive Fix
However, not all of the news is good. If taken in excess, caffeine can be addictive in a way; to receive the same jolt you get when you first start taking it, you need to gradually increase your dose. Studies have shown that tiredness introduced by caffeine withdrawal can be fixed by additional caffeine intake.

So, you should ask yourself: When you are tired and reaching for your caffeine fix, are you giving yourself energy, or are you managing the withdrawal effect? Studies have shown that the so-called pick-me-up effect is often actually a managing of withdrawal effects springing from addiction to caffeine.

The Ugly: A Body Out of Balance
When caffeine is used in excess, your body’s own mechanisms do not work as they are intended to. Our hormone levels go out of whack, leading to such symptoms as excess nervousness, irritability, insomnia, dizziness, extreme fatigue, headaches, heartburn, anxiety, hypertension, palpitations. It’s enough, frankly, to make you dizzy.

But this is not the whole story.

One of the other issues is the presence of tannic acid, a mild gastrointestinal irritant, in many caffeinated beverages. Get too much of this, and it will hinder the proper absorption of nutrients and minerals that your body needs for proper functioning. These losses most likely will not be replaced with normal nutritional intake.

Many caffeinated beverages also come part and parcel with another stimulant — sugar. For some, excessive sugar intake can overstimulate the adrenal glands, and persistent usage can even weaken them.

When your adrenal glands do not function well, fatigue sets in. Sugar and caffeine will be little help to help to increase your energy.

How Much Is Too Much?
A high intake of caffeine is 500 mg daily. A medium intake is between 250 and 500 mg and a low intake is below 250 mg. The following list of beverages and foods, along with the amount of caffeine in each serving, will help you determine the category you fall into:

 Coca Cola Classic — 34.5mg (12-ounce can)

 Diet Pepsi — 36mg (12-ounce can)

 Pepsi — 37.5mg (12-ounce can)

 Diet Coke — 46.5mg (12-ounce can)

 Mountain Dew — 54mg (12-ounce can)

 Diet Pepsi Max — 69mg (12-ounce can)

 Instant Coffee — 40-105mg (150ml cup)

 Filtered Coffee — 110-150mg (150ml cup)

 Tea — 20-100mg (150ml cup)

 Starbucks Coffee, Grande — 500mg (16-ounce cup)

 Chocolate Cake — 20-30mg (one slice)

 Caffeine Pill — 50-200mg (read label to determine exact dose)

Add up your daily intake of these beverages to determine how much caffeine you’re getting.

Even if your total is below 500mg, it may not be time to breathe a sigh of relief just yet. The negative effects mentioned above can occur with as little as 100 mg caffeine intake daily. We are individuals, and everyone reacts differently. So if you think you might have issues with excessive caffeine consumption, you might want to taper your intake.

Already suffering the side effects of caffeine? If so, it is best to work with a health care professional to manage withdrawal effects such as headaches, nausea, sweating, attention problems and drowsiness.

Another solution would be to find one of the many books available that can help you go through the detoxification process.

But the best solution is to commit yourself to a lifestyle that focuses on exercise and proper nutritional intake to perform — and look — your best.

Stefan Aschan is a fitness consultant in New York City.
Copyright © 2007 ABC News Internet Ventures

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The U.S. News & World Report  magazine considered 5,462 U.S. hospitals for their annual list of top hospitals.  The hospital where I work - New York-Presbyterian University Hospital of Columbia and Cornell in New York came out #6.  Impressive!! Only 18 hospitals made the list.

Here is the magazine’s “honor roll” list of America’s best hospitals. Hospitals that received the same rank are listed together.

1. Johns Hopkins Hospital in Baltimore
2. Mayo Clinic in Rochester, Minn.
3. UCLA Medical Center in Los Angeles
4. Cleveland Clinic
5. Massachusetts General Hospital in Boston
6. New York-Presbyterian University Hospital of Columbia and Cornell in New York
7. Duke University Medical Center in Durham, N.C., and University of California, San Francisco Medical Center
8. Barnes-Jewish Hospital/Washington University in St. Louis
9. Brigham and Women’s Hospital in Boston
10. University of Washington Medical Center in Seattle
11. Hospital of the University of Pennsylvania in Philadelphia
12. University of Pittsburgh Medical Center
13. University of Michigan Hospitals and Health Centers in Ann Arbor, Mich.
14. Stanford Hospital and Clinics in Stanford, Calif., and Yale-New Haven Hospital in New Haven, Conn.
15. Cedars-Sinai Medical Center in Los Angeles, and the University of Chicago Medical Center

For more details on the ranking system of the hospitals, check out the U.S. News & World Report July 23-30 issue, 2007.

 Hope I never see any of you there (as a patient)….but if you have to go to a hospital, it is a good place to be!

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Question from Dustin: I really enjoy the content found on citygirlbites! With regard to the subject of contaminated fruits and vegetables, I noticed that they now sell a detergent solution specifically for washing produce.  Do you believe this is more effective than a thorough scrub with warm water or are the marketers just taking advantage of public reports of foodborne illnesses?

Answer from Martha: I am glad you enjoy reading citygirlbites! I do not blame you for being concerned with the safety of produce. While it would seem that using a product designed to clean  produce from pesticides and other contaminents, they have not been proven to be superior to washing with water.  Go ahead and use it if if you wish, but carefully washing with water is just as good!

The following tips were taken from medicine.net on proper cleaning and handling of fresh produce (similar info was provided in my previous post on contaminated fruits and veggies):

1. The produce is not the only thing you need to wash. Wash your hands thoroughly, using warm water and soap, for at least 20 seconds before and after handling food. “Dirty hands are a very common source of bacterial contamination,” says Feist. “Hand washing is one of the most important things you can do to reduce the incidence of food-borne illness.”

2. Wash the produce under a stream of cool water or using the spray nozzle of your faucet. Rub the produce with your hands, or scrub with a vegetable brush, to remove potential bacteria in all the grooves and crevices.

3. No soap or special solutions are necessary; plain, cool water is the best agent. “,” Feist says.
One potential source of contamination is your own kitchen. Knives, cutting boards, counters, plates, and sponges should be cleaned with soap and water to prevent contamination. “Sponges stay moist and are often breeding grounds for bacterial contamination, so we recommend using clean cloth towels instead of sponges, and washing them often,” says Feist. If you prefer sponges, wash them often, in either the dishwasher or washing machine.

4. Store perishable fruits and vegetables (such as strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator kept at 40 degrees or below, the FDA recommends. And always refrigerate produce that was purchased pre-cut or peeled, to maintain quality and safety.

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“But I really do not eat that much”. Did you forget about the martini followed by the bottle of wine you shared last night? What about the margaritas (multiple) you had out with the girls the past weekend? Does this sound familiar?

Do you have a “cosmo” belly?
When estimating calorie intake many people completely disregard or greatly underestimate the amount of energy provided in each beverage especially alcoholic beverages.  Meeting friends for drinks after work or late at night can significantly increase calorie intake and weight gain if you don’t know which drinks or how many drinks to order.  Most people have heard of getting a “beer belly” from excessive intake of beer, however cocktails and wine can also lead to weight gain… perhaps a “wine belly” or a ”cosmo belly” if those are your drinks of choice.   Alcohol provides 7 calories per gram which is significant compared to protein and carbohydrates that only provide 4 calories per gram.  As with all foods and beverages, moderation is key. You don’t have to miss out on happy hour or a night out; just making better choices at the bar can keep your calorie intake balanced and prevent extra weight gain.

The calories from alcohol add up quickly
Also think about which beverages you tend to drink in large quantities.  While chatting and catching up with friends it’s easy to order 3 to 4 drinks without even thinking about it.  I myself have found that there are certain drinks that I will finish in no time, and other drinks I tend to drink slowly throughout the night.  Another trick I use is drinking from the skinny cocktail straws; this greatly slows down how fast I drink and reduces the amount of drinks I order.  More tips on how to fit alcohol into your diet will be posted in a few weeks.

The calories from alcohol can lead to weight gain 
Below is a list of many beers, wines, cocktails, and shots.  Look for your favorites and determine how many calories you tend to drink in a night.  Remember all calorie when consumed in excess of your needs will lead to weight gain. It does not matter whether the calories are from food or alcohol.  So if you are looking for the culprit of your weight gain, or your inability to lose weight, it may just be that night out or happy hour with your friends.  Try lower calorie drinks and maybe change some of your behaviors while drinking so you are mindful of how many drinks and calories you are actually taking in. 

Here are the calories of some common alcoholic beverages. Keep in mind that drink sizes (as well as prices as we all know too well!)  will vary depending upon where you go. This will obviously affect the calories. Most restaurants and bars use anywhere from 1-2 shots of alcohol for most drinks (plus the mixer). Our calculations are estimations.

Article was contributed by Liz Dias, dietetic intern at

New York Presbyterian Hospital in NYC

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Are you an energizer bunny?  If not, read on…

It is 4 pm and you are at your desk. You suddenly feel so exhausted you are having trouble focusing on your work. Your plan to hit the gym after work is fading fast. This afternoon drop in energy is informally called a slump and affects many people, including myself. It is within your body’s natural biorhythm to want to nap at this time. Some cultures take a siesta and actually nap. Since most of us do not have the luxury of napping at 4 pm, we will need to find other ways to increase our energy levels.

What you eat has a big impact on your energy levels. Common energy zapping habits I see in my private practice include going too long without eating, not eating adequate protein at meals, eating too much at one time and not being hydrated. By being aware of these energy draining behaviors and making some changes, you will be able to turn them into energizing behaviors.

Here are some tips to increase your energy levels:
 
1. Do not go too long without eating. This is a common problem. Many of my clients skip meals due to a hectic schedule; others are trying to lose weight and turn to skipping meals to cut calories. This is the worst thing you can do from an energy standpoint.  To maximize energy levels (and metabolism!), you should be eating on a regular basis. This will help to keep an even flow of energy.  I would recommend trying to have something every 4 hours or so.  The key here is planning.  Keep some non-perishables at your desk (nuts, peanut butter, cracker, dried fruit, etc) in case you can not get out for lunch. Of course, a better option would be to make time to go out to grab lunch or bring something from home.

2. Make your meals balanced. The ideal meal is one that contains protein and carbs, especially higher fiber carbs. This combination will help to keep your blood sugar level, which in turn will maintain energy levels.  

Non-energizing meals
Meals that do not contain adequate protein or are high in refined carbs are not ideal. Examples include:
- a salad with just vegetables
- frozen yogurt with sugary topping
- a large plate of pasta.

Energizing meals:
These meals contain adequate protein and high fiber carbs. Examples include:
- salad with grilled chicken and a whole grain roll
- turkey sandwich
- grilled fish, a portion of brown rice and veggies.

3. Avoid eating large portions of refined carbohydrates for meals or snacks. Eating excessive amount of carbs can cause blood sugar to rise then drop rapidly which can lead to fatigue. In addition, carbs (when eaten alone) can lead to production of serotonin, which can make you tired as wellhigh sugar foods, especially if eaten alone in between meals. Eating foods high in sugar will cause an immediate energy surge… followed by an energy drop.

Examples: candy for afternoon snack, big bowl of pasta for lunch or jumbo bagel or muffin for breakfast.

 4. Do not overeat at meals.   How many times have you had a large lunch (i.e 2 peices of pizza, jumbo sandwich or full course business lunch) and found yourself fighting to stay awake later? The key to good energy levels is to eat small amounts more frequently.
 
5. Do not skip breakfast.  It may be the one meal of the day that you have total control over. The ideal breakfast is one that contains protein and fiber rich carbs. This will provide your body with more sustained energy levels. Eating breakfast has also been associated with improved cognitive function.

6. Make sure you are hydrated. Not drinking an adequate amount of fluid can affect your energy levels and make you feel more sluggish. It will also have an effect on your athletic performance if you are working out. While your individual fluid needs will vary, I usually recommend at least 64 oz of fluid a day (or even more if it is hot or you are working out). Non-caffeinated fluids hydrate you the best, although caffeinated beverages such as coffee and tea count at least somewhat towards your fluid needs. Milk, juice and other beverages count as well. However water is the healthiest (and often the lowest in calories). Soda is not my first choice by any means as a beverage. See my opinion on soda.

Remember, by the time you are thirsty, you are already dehydrated. The trick will be to remember to drink enough. Keep a large bottle of water at your desk and fill it up several times. Set concrete goals (i.e. will fill up the 24 oz water bottle  times during the day).

7. Get adequate sleep. The best diet in the world will not help you feel energized if you are not getting adequate sleep.

8. Get up and move.  Just 15 minutes of exercise can make a difference in your energy levels. Too busy to exercise? Try walking that extra stop to the bus, taking the stairs instead of the elevator or going for a brisk walk during your lunch break. When you are hit that with afternoon slump, get up and take a 10 minute walk. It will help you refocus.

9. Small doses of caffeine. Caffeine — a stimulant found in coffee, tea and soda — may help ward off sleepiness. It is a commonly used drug that has been shown to enhance vigilance, increase alertness and improve mood and reaction time. However, the key word here is moderation. More is not better! I commonly see people fighting their fatigue with multiple cups of coffee.  Caffeine containing beverages do not raise your blood sugar levels, therefore it only temporarily makes your feel energized. A better option would be to have an “appropriate” afternoon snack such as a piece of fruit and nuts with a cup of coffee (if you desire coffee!)

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Many of us start experience energy drops and sugar cravings ~ 3 - 4 pm. This may lead you to the closest Starbucks for a pick-me-up. As you are ordering your drink, you can’t help but notice the sweets behind the counter. You think about ordering the oatmeal cookie to go along with your coffee.  After all, it can’t be too unhealthy - it contains oatmeal! Or perhaps you are low carbing and grab the little pack of nuts instead of a sweet. One of my clients did that this week - thinking it was the best choice. Sure, almonds are very healthy. However that little pack of almonds is over 500 calories. If you read the label,  you will see it contains 2 1/2 servings! And the supposedly healthy oatmeal cookie is almost as bad from a calorie standpoint - 420 calories.

While my recommendations for calories for afternoon snacks will vary from person to person, I would recommend for weight control that most people try not to go above 200 calories. This could work if you ordered a coffee drink under 100 calories (check out the calories in the starbucks cold drinks) and a mini cookie or biscotti.

Here are some guidelines to help you slim your snacks at Starbucks:

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