Have you ever had a popover at BLT steak? I had one for the first time the other night. Unbelievable!!! I probably shouldn’t be telling you about them as they are sooo good and I certainly wouldn’t call them “diet food”.

My office in the Galleria building at 115 E. 57th is right across the street from BLT steak. I have been there numerous times for drinks and appetizers, but never tasted the popovers. However, I’ve heard about them from my clients. When ever I see a “popover” on someone’s food record, I know they ate at BLT steak.

Last week my friend and I decided to have drinks and appetizers at the bar.  A popover suddenly was popped down in front of me. It was close to the size of a grapefruit! Generally I am pretty good at avoiding bread in restaurants, however this was too tempting.  Many of my clients have asked me about the nutritional content of these popovers (and I didn’t know the answer). So I used this as an excuse - I would try them “for the sake of research”. They were quite good! They were very cheesy due to the high amount of cheese in the recipe. (See recipe below)

Popover recipe from BLT steak(makes 12 popovers)
4 cups milk
8 eggs
4 cups flour
1 1/2 tbsp salt
2 1/4 cups of grated gruyere cheese
popover pan

BLT will give you a recipe card if you ask for one - which I did. The card contains directions for how to make the popovers (not that I am recommending you make them!)

So what is the nutritional content of BLT popovers?
The nutritional content of the popovers is not listed on the recipe card. So I entered the ingredients into calorie king and came up with 333 calories, 13 grams of fat and 35 grams of carbs. That being said, I’m not sure if the recipe card was for the popovers they actually serve in the restaurants (which appear quite large) or if the recipe is for smaller ones. I actually took a popover home and weighed it on my food scale and it was 4 ounces.  I got rather strange looks when I asked for a popover in a doggie bag. I am probably the first person who has had this request. They wrapped it up nicely and put the recipe card in the doggie bag!

So back to my calculations… generally, I would calculate about 100 calories per ounce for a bread product that contains a moderate amount of fat (in this case, popover with cheese) and 80 calories for a low fat product like sliced bread or a bagel. (Pic is of bartendress at BLT Steak who served the popovers and cocktails)

So my estimation for the calorie content for the 4 ounce popovers at BLT Steak are between 350-400 calories. If you feel you really want to try one, just take a little piece. If you are one of those people who can’t stop once you start, don’t even start with the popovers!

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You only have a few minutes for lunch and see the street vendor selling hot dogs, gyros and chicken kabobs in pita. You may be wondering if these are appropriate lunch choices.  In my quest to provide CGB readers with knowledge on healthy and not-so-healthy lunch choices, I decided to buy one of the chicken kabobs in pita and dissect it in the privacy of my home. I would weigh and measure it to determine the caloric content … and then eat it for lunch if it looked appealing and wasn’t too high in calories.

So I went to a street vendor across the street from the hospital where I work on York and 69th Street.  BTW - I was a little hesitant about eating food purchased from one of these vendors (given there has been some publicity in the past about cleanliness…) however there is always a long line at this particular vendor so I figured the food was probably ok.

I purchased a chicken kabob sandwich. It bascially consisted of a chicken kabob wrapped in a pita with some hot sauce. Nothing fancy. I noticed that the pita used for my sandwich was the last one in the plastic bag (that contained a food label!). So I asked the street vendor man if I could have it as I wanted to read the nutrition info.  He seemed to think this was a strange request but gave it to me.

My findings:
- pita (called “pre-oiled gyro bread) contained 250 calories and 3 grams of fat
- the chicken weighed 4 ounces and therefore contained ~ 180 calories and 4-5 grams fat 
- minimal fat was used in cooking
- the hot sauce contains negligible calories
- overall calorie content was 430 calories and fat content was 8 grams
- it was cheap (~ $3.00). This is a lot cheaper than the sandwiches in most delis and gourmet stores
- I actually ate it for lunch and it wasn’t bad. It would have been better with some veggies but overall it is an acceptable choice for a lunch on the run

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“The key to losing weight is to cut yourself out from the outside world”. This is Esther’s quote of the week. She is entering into the 10th week of her weight loss journey and is a little disheartened with the slow down in her progress. Her weight is now 138 pounds, up from her low 2 week’s ago of 136 but still 10 pounds down from her initial weight of 148.

These past two weeks have been difficult as Esther has had more parties, family get togethers (including Greek restaurant!), work events, etc. She attributes her 2 pound weight gain in the past two weeks to more eating out.  In addition, she was sick which made it more difficult to get to the gym. Life gets in the way of losing weight! (Pic is of Esther and her friend Manny)

 (My apologies to Esther - I was on vacation last week so I didn’t post her progress report. Today’s post is combined from week 9 and 10).

My interview with Esther:

Martha: How did you do in the equinox contest?
Esther: I am waiting for a copy of the results,  I didn’t win or come in on the top but my trainer said I still did really well.  I will get a copy this week.

Martha: How are you doing with your exercise program overall? I see that you have been going on a regular basis for the past 8 weeks. 
Esther: Anastasia (Esther’s trainer) has been giving me a lot of positive feedback that I have been continuing to work out when I’m not with her which was not the case in the past.  When I trained with her in November I only went to her once weekly and did one pilates session.  Obviously that wasn’t enough.  I have been going to the gym from 4 – 6 days a week consistently now for 11 weeks !! Martha: Yeah!

Martha: Now that you are no longer dog walking (which caused her to walk an extra 2 miles a day), what have you done to increase your cardio? 
Esther: I added an extra day to my gym routine and am spinning a minimum of two days per week.  It has been too hot to walk home when I get out of work.

Martha: How did you handle your PMS cravings?
Esther: Handled cravings by only eating small portions of 100 calorie jello pudding cups, 100 cal snacks, and a lot of fruit.
 
Martha: Are there any potential problem situations coming up this week?
Esther: Paula’s Birthday dinner on Monday night - but all friends know I am on CGB and will keep me on track!  Otherwise I should be fine.  I am having lunch out with a client on Monday as well but will be sure to eat lightly.  (Esther enjoying a cocktail at birthday get together)

Did Esther meet her goals from last week?

Four Days of Esther’s Food Records:

Tuesday July 15    
Breakfast    
1 hard boiled egg  1 plum
Lunch    
1 chicken cutlet w/eggbeaters, breadcrumbs in pam    
w/ sm serving home made coleslaw, lite mayo, vinegar    
1 piece string cheese  1 pretzel rod  
pellegrino    
dinner    
3/4 pound boiled shrimp    
salad, romaine let, capers, feta 1oz w/oil&lemon    
1 tbspoon lite tarama (like hummus)    

Wednesday July 16  
Breakfast    
1 cup kashi cereal w/ skim milk    
Lunch    
grilled skirt steak    
plain salad    
3 tbl yellow rice, 1/2 cup black beans    
Snack    
6 rice crackers    
4 dried apricots    
dinner  
4 shrimp  
1 cup coleslaw (low fat mayo, vinegar)  
1 hagen daz yogurt sorbet bar 100 calories  

Saturday July 19
Breakfast    
iced coffee    
1/4 pound tuna salad *from Eli’s*    
5 wasa wheat crackers    
Lunch    
Kashi go lean entre 330 calories    
(chicken w/sugar snap peas, mushrooms & grains)    
Dinner
3 glasses white wine
1 shot size dessert wine
3 mini meatballs, 1 sm slice toasted bread
1/3 fennel, arugula salad w/cheese
4 olives, 2 pieces greek cheese
2 large grilled shrimp
1/3 appetizer grilled octopus w/capers
1/3 appetizer grilled cuttlefish
1/3 portion roasted lamb shank
1/3 portion grilled black sea bass
1 piece lemon roasted potato
3 sm greek cookies
1 bite of ice cream
 
Sunday June 21
Brunch at Atlantic Grill
Egg white omlette w/veg (brocoli,tomatoe..)
1/4 portion of the hash browns
2 tbspoons of ketchup
1 bite banana bread
club soda
Snack
1 nectarine
Dinner
sardines in soy oil 240 calories,
shirataki noodles,4 greek olives, 3 tbsp grated cheese
watermelon

My comments on Esther’s food records:1. She ate out more than usual these past 2 weeks. That obviously makes sticking to an eating plan difficult -hence her quote “The key to losing weight is to cut yourself out from the outside world”.
2. She had quite a few really low calorie days (~ 1000 calories) which helped keep her caloric average to 1400.
3. Esther needs to get back on track with her alcohol intake and limit it to 2 drinks a week. She was getting her best progress with a limited alcohol intake.
4. Keep up the good work with light dinners when you eat home.

Esther’s goals for this week:1. Continue with 1300-1400 calories
2. Continue with 2 personal training sessions, one pilates session and 3-4 intense cardio sessions. Continue to increase your walking
3. Two alcoholic beverages a week
4. Weigh your protein and measure your olive oil on occasion so I can get a more accurate calorie count for you
5. Be REALLY careful when eating out. Try to do less sharing of multiple appetizers and order more of your own “clean” food. Many of the appetizers that you share are healthy (ie. grilled octopus) but the olive oil can add up.

Good luck! You are doing great - averaging a one pound weight loss is right on track!

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I have often wondered whether the calorie counters on the treadmills, bikes or eliptical machines at my gym are accurate. Why do I burn so many calories on the eliptical machine as compared to the bike or treadmill - where I feel I am working so much harder?

I have many clients who gleefully report they burned off 600 calories in their morning eliptical session. I bet in the back of their minds, they are giving themself permisson for some extra “nourishment”. But I always left wondering if they are really burning this amount of calories. So the question is, are these calorie counters accurate???

I had planned on picking “Julia the fitness trainer’s” brain over cocktails at my birthday party, but happened to receive her newsletter that day answering my question. We still talked shop, amoung other things (you probably guess what that was) over cocktails. (Pic is of Martha and Julia at my bday party discussing calories burned)

So here is an excerpt from Julia’s newsletter:

 Question from Jennifer: Hi, my name is Jennifer and I’m a 36-year-old travel agent. About five times a week I come to the gym and do a cardio machine. Sometimes I use the elliptical and sometimes I use the stationary bike. The calorie counter on these machines give me different readings even though I spend about the same time on each (30-40 minutes). The elliptical says that I have burned 450 calories and the bike says usually around 300. It feels to me as though I’m working out with the same intensity on both machines. So how can it be different? Is one more correct than the other?

 
Answer from Julia: Jennifer, thanks for this great question! I often get this question and used to wonder about it myself in the early days of my career. I’m going to answer your last question first, if the calorie counters are correct or not. It might surprise some people to hear this, but they are actually quite correct - as long as there are features attached to the counter (and you use these!) such as age and weight, and you use the machine the way it was designed. For example, you’re not supposed to use the handles of the machine to lean on, only to lightly grasp in order to maintain your balance. I assume that you do use the machine’s features because if you don’t, the counters are not accurate. Weight bearing machines like the elliptical and the treadmill are more accurate than non-weight bearing machines like the stationary bike as these machines takes the pressure of your body weight into account. These machines also measure the speed you’re going, unlike the stationary bike, which only includes the distance and time of your workout in calculatinng calories burnes. The formula that bikes and ergometers use depends on an “average rpm cycling speed,” usually 70 rpm (revolutions per minute). So the only variables in the equation are the level of intensity — meaning the resistance you are pedaling against — and the time you spent working out. With most stationary bikes you will find that if you ride for 10 minutes at 50 rpm, 70 rpm and then 90 rpm, the number of calories you burned at each of the different speeds are all the same or very close.
It’s important to keep in mind that most cardio machines over estimate calories burned by about 10-15%, in some cases up to 25%. Generally, the newer the machine, the less it will over estimate as its calibration won’t be set off by time and use. Keep this mind when you look at the calorie counter afterwards. Another important factor to keep in mind is that the machine doesn’t take your body composition into account. A woman weighing 140 pound with 18% body fat will have burned more calories than a 140-pound woman with 30% body fat. The reason for this is because muscles use up more energy (calories) than body fat. To get the most accurate reading, make sure a person with experience in using the caliper method, usually an experienced trainer, measures you. Unfortunately, this method doesn’t work well for people with a lot of belly fat (think beer guts of aging men). People who carry most of their body fat in one area are better off going to a facility that measures people’s body fat under water. This is considered the most exact body fat measurement. Of course, if you have so much fat around your belly that it is impossible for the calipers to grip it, it’s quite clear that you are not mostly muscle and therefore can safely assume that your body fat percentage will be high…

You need to also be aware of that if you use the same machine over and over the same way, you’re most likely burning less and less calories even though the calorie counter stays the same. This is because your body gets used to the motion and intensity and becomes a more effective energy expender, effective as in using up fewer calories.

Take home message: Weight-bearing cardio machines such as treadmills and ellipticals are more likely to accurately account for calories burned. The newer the machine, the more accurate the reading. If your body fat is low (you are very lean) and you put in your personal data correctly, the reading is probably almost dead on accurate. If not, subtract 15 % of calories burned. Last, switch machines often to avoid getting used to one machine! 

********* Martha will be asking Julia a very perplexing question regarding the comparison between heart rate monitors and the calorie counters on the machines. SO JULIA - GET YOUR THINKING CAP ON. I THINK WILL ALSO ASK SAL, EN EXERCISE PHYSIOLOGIST AND NEW CONTRIBUTOR TO MY BLOG THE SAME QUESTION.  Boy this is “Julia week” on my blog - she has been featured this week on some level 3 times!

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This past weekend I celebrated my birthday. The actual number isn’t important but the people you spend it with is! We decided to stay local to beat the Jon Bonjovi insanity in Central Park. You may recognize some of the people in my pictures. Esther (from Esther’s weight loss journey) and Julia the fitness expert attended my get together in addition to some other friends. We started the festivities at High Life on the upper east side followed by late night activities at Uva. 

(Pic on the right is of Julia, Lisa, Paula, myself and new man friend - name forgotten)

Multiple drinks were had by all. I must say that I was very impressed by Esther’s “behavior” at my party. Normally she would have joined in full force with the food and beverages. However I witnessed her drink ONLY 2 vodka on the rocks followed by water. She declined all food stating “I already ate at home”. I was actually shocked. Way to go Esther! The rest of us made up for her minimal beverage and food intake. After all, a birthday girl is entitled to eat and drink whatever she wants. Esther avoided the fried shrimp, tuna tartar, spicy tuna rolls, quesadilla’s and chicken kabobs. (Pic is of Julia, bartender and Esther)

(Pic below is man friend, name forgotten, myself and Paula)

(Pic below that is of myself and Julia)

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Calling all city girls and guys  - want to end your weekend in a healthy, sweaty way … and pay for your weekend overindulgences? Check out Julia’s Sunday Evening Boot Camp in Central Park:

The class entails:

High intensity one-hour workout for all ages and all fitness levels in Central Park taught by experienced fitness instructor Julia Derek. Gain strength, lose inches, and have fun doing it!  Email julia@adrenalinefitnessny.com to reserve your spot and find out details about this event.

When: Sundays at 7:30 pm. (Class canceled July 27 and Aug 4th.)
Where: Sheep’s Meadow, Central Park
Cost: $15

For more info about Julia, go to www.adrenalinefitnessny.com

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What city girl doesn’t love chocolate? Some of us may have trouble controlling our intake of chocolate (including me!),  therefore it is best to purchase portion controlled chocolate treats.
I found this article on Web Md and thought it would be appropriate for CGB. Enjoy!

100-Calorie Chocolate Treats: Chocolately goodies that won’t do in your diet.
By Elaine Magee, MPH, RD

WebMD Expert Column What do you do when you need a chocolate fix (gotta have it!) but only want to invest 100 calories or so? It’s not an impossible dream. Take it from a veteran chocoholic: You’ve got quite a few tasty options for 100-calorie chocolate treats.

When you’re trying to cure your chocolate craving, the key questions to ask yourself are:

- Do you absolutely need creamy, melt-in-your-mouth chocolate — or will just the flavor of chocolate do? If it’s gotta be the real thing, take a look at the “real chocolate” options below.

- Do you want something that’s cold and refreshing as well as chocolatey? Then check out the frozen chocolate treats and chocolate dairy choices below.

- Are you in a hurry butstill need a shot of chocolate? Look through my grab-and-go suggestions below.

- Will only chocolate cake or cookies calm your craving?
(Check out this link for 100 calorie chocolate recipes)

100-Calorie Real Chocolate Options
When only real chocolate will suffice, try:

Nestle “Dark” Raisinets:1/8 cup has 90 calories, 1 g fiber, 4 g fat, 2.5 g saturated fat, and 16 g carbohydrates. Hershey’s Milk Chocolate Kisses:4 kisses have 89 calories, 0.5 g fiber, 5 g fat, 3 g saturated fat, and 11 g carbohydrates.
Hershey’s Sticks (they come in several flavors, including milk chocolate): 1 stick (11 g) has 60 calories, 0 g fiber, 3 g fat, 2 g saturated fat, and 6 g carbohydrates.

100-Calorie Chocolate Dairy Options
These chocolate options are cool and comforting:

Chocolate milk made with 2/3 cup 1% milk, 4 teaspoons Lite Hershey’s Syrup, and lots of ice: 100 calories, <1 g fiber, 1.7 g fat, 1 g saturated fat, and 17.5 g carbohydrates.
Sugar-free instant chocolate pudding made with fat-free milk: 1/2 cup has 80 calories, <1 g fiber, 0 g fat, 0 g saturated fat, and 13 g carbohydrates.
Yoplait Whips Yogurt comes in several chocolate flavors: Chocolate Mousse, Chocolate Cherry, and Chocolate Raspberry. Two-thirds of a container has 100 calories, 0 g fiber, 2.5 g fat, 1.5 g saturated fat, and 16 g carbohydrates.

100-Calorie Frozen Chocolate Treats
There are some really tasty lower-cal frozen dessert choices out there these days, including:

Slim a Bear 100-Calorie Fudge Bars:100 calories, 4 g fiber, 3 g fat, 2 g saturated fat, and 20 g carbohydrates.
Slim a Bear 100 Calorie Chocolate Sandwiches:100 calories, 3 g fiber, 1.5 g fat, 1 g saturated fat, and 21 g carbohydrates.
Slim a Bear 100 Calorie French Vanilla Bars:100 calories, 2 g fiber, 6 g fat, 4.5 g saturated fat, and 12 g carbohydrates.
Weight Watchers Giant Fudge Bar:110 calories, 5 g fiber, 1 g fat, 0.5 g saturated fat, and 25 g carbohydrates.
Healthy Choice Premium Fudge Bars(includes 3 g sugar alcohol): 80 calories, 4 g fiber, 1.5 g fat, 1 g saturated fat, and 13 g carbohydrates.
Skinny Cow Low-Fat Fudge Bar:100 calories, 4 g fiber, 1 g fat, 0.5 g saturated fat, and 22 g carbohydrates.

Grab-and-Go 100-Calorie Chocolate Fixes
When I think about grab-and-go chocolate treats, I think of two things: individually wrapped bags or bars that feature chocolate. Of course, just about the easiest things to grab are those “100-calorie packs” of treats. But keep in mind that most of what you’re paying for when you buy 100-calorie packs is portion control, pure and simple. So make sure you just grab one pouch.

Here are some of the quickie chocolate fixes I found in my supermarket that tally up to about 100 calories (some are a little more or less):

Quaker Mini Delights (Chocolatey Drizzle Multigrain Cakes): 1 pouch has 90 calories, 1 g fiber, 3.5 g fat, 3.5 g saturated fat, and 14 g carbohydrates.
Chips Ahoy! Thin Crisps (100-calorie pack): 100 calories, <1 g fiber, 3 g fat, 0.5 g saturated fat, and 18 g carbohydrates.
Chocolate Teddy Grahams (23 g worth): 100 calories, 1.5 g fiber, 3.4 g fat, 0.7 g saturated fat, and 16.5 g carbohydrates.
Honey Made Chocolate Graham Crackers (24 g worth): 100 calories, 0.8 g fiber, 2.3 g fat, 0.7 g saturated fat, and 18 g carbohydrates.
Kellogg’s Special K Bar (Chocolately Drizzle): 90 calories, <1 g fiber, 1.5 g fat, 1 g saturated fat, and 17 g carbohydrates.
Quaker Chewy Granola Bar (Chocolate Chunk): 90 calories, 1 g fiber, 2 g fat, 0.5 gram saturated fat, and 19 g carbohydrates.
Quaker Chewy Granola Bar (Chocolate Chip 25% Less Sugar): 100 calories, 1 gram fiber, 3 g fat, 1.5 g saturated fat, and 17 g carbohydrates.
Chocolate Honey Maid Delight Bars (100-calorie pack): 100 calories, 3 g fiber, 3.5 g fat, 2 g saturated fast, and 19 g carbohydrates.
Kashi TLC Chewy (Cherry Dark Chocolate): 120 calories, 4 g fiber, 2 g fat, 0 g saturated fat, and 24 g carbohydrates.
Fiber One Chewy Bar (Oats & Chocolate): 140 calories, 9 g fiber, 4 g fat, 1.5 g saturated fat, and 29 g carbohydrates.
Slim Fast Protein Snack Bars (Whipped Chocolate Nougat): 110 calories, 0 g fiber, 3.5 g fat, 2 g saturated fat, and 16 g carbohydrates (8 g sugar alcohols).
South Beach Living Snack Bars (Chocolate Raspberry): 100 calories, 5 g fiber, 3 g fat, 2.5 g saturated fat, and 16 g carbohydrates (3 g sugar alcohols).

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From cycling, rollerblading, handball and tennis to simply walking, the warmer months – and the accompanying longer, brighter hours of daylight – bring on an increased yearning for being outdoors.  Being active in the outdoors can be more fun – and, in some ways, more healthful – than exercising indoors.  However, one potential downside is over-exposure to the sun’s intense rays.  Sports enthusiasts many times get so caught up in their activities, they tend to overlook the need to protect their skin.

Without the proper precautionary steps, an active individual can become vulnerable to premature aging of the skin and may become more vulnerable to skin cancer.  When your skin is excessively exposed to sunlight, its connective tissue fibers will lose their elasticity – causing your skin to become increasingly stiff and leathery.  Over time, this will cause you skin to sag and wrinkle.

The key to preventing skin damage – or limiting aging – is to avoid exposure to high intensity sunlight.  But, avoiding sunlight is easier than it sounds – particularly for active people.  By taking the few basic steps outlined here, you will be rewarding yourself with more youthful, healthful skin – now and into the future.

10 Skincare Strategies:1. Try planning activities outside the 11 a.m. to 3 p.m. “hot zone,” – that time of day when the sun’s rays are most intense.  By avoiding these peak hours, sun exposure may be reduced by as much as 60 percent.

2. When outdoors for extended periods of time, wear protective clothing.  The best are white (to deflect some of the sun’s rays) and are made of light materials that whisk away perspiration.  Avoid cotton.

3. Apply sunscreen 20-30 minutes prior to going into the sunlight.

4. Use lotions that have high protective factors (SPF15 or more).

5. Use skin cream or ointment (containing ingredients that help keep water in the skin) upon waking up in the morning and prior to going to sleep at night.

6. Eat a balanced diet that includes vegetables, fruits, grains, seeds, and nuts. Avoid fried foods, animal fats, and heat-processed vegetable oils. Heating oils leads to the production of free radicals, which have a destructive effect on the skin.  Use cold-pressed oils only.

7. Avoid consuming alcohol and high-caffeine foods and beverages (coffee, non-herbal teas, chocolate, soft drinks, diet drugs, and some pain relievers.)  As diuretics, they speed up dehydration, causing the lose of fluids and essential minerals.  When dehydrated, the skin becomes a less effective barrier to infection.  Since water is necessary for vital processes within the skin, dehydrated skin may not be able to repair itself as easily as well-hydrated skin.

8. Drink 6-8 cups (8 ounces each) of water per day.  This hydrates and detoxifies the skin.

9. Get 7-7 ½ hours of sleep per night.  The skin’s cellular repair activity is at its optimum during this resting phase.

10. Whenever possible, choose playing fields or running paths that are more shaded.

A word of caution on hydration – do not drink too much water.  Consuming more than what the body needs increases the chances for hyponatremia – a condition whereby the body’s sodium levels are diluted to extremely low levels, thereby causing a host of dangerous, unhealthful reactions.  Although rare, serious athletes, and fitness enthusiasts should be aware of this condition.

As one of the largest and most versatile organs of the body, the skin plays a vital role in maintaining the body’s equilibrium.  It serves as a protective barrier preventing harmful substances from entering the body.  It also slows down the loss of water, assists in the regulation of body temperature, and allows for respiration to occur.  By taking the few basic steps outlined above, you will be rewarding yourself with more youthful, healthful skin – now and into the future.

The above article was written by Sal Fichera, MEd.  I met Sal at a Toastmasters speech competition (where I was one of the competitors). Sal won the competition! Sal is an exercise physiologist, corporate wellness consultant, and professional speaker. He helps corporations cut health care costs while improving employee productivity, presents seminars on a variety of health-related topics, and offers private fitness training sessions. He is also the author of Stop Aging, Start Training, which is available at bookstores and on the web.

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I was on the computer today working at the hospital and heard loud gulping/chomping noises. A nurse was in the corner of the computer room literally inhaling her lunch (a salad). I have never seen someone eat so fast. She obviously very pressed for time and was able to finish an entire salad in about 2 minutes. I was fearful that she might choke (we call it “aspirate” in the hospital). I thought how sad is was that she needed to eat that fast. I suddenly rememeber I did the exact same thing at my lunch. I had only 5 minutes to eat my lunch as I had a phone session with a client on my lunch hour.  So I choose to eat a pre-made sandwich (from the cafeteria - yuk!) instead of the salad I brought to work because I calculated I could eat a sandwich in about 3 minutes and and it would take me at least 10 minutes to eat the salad.

I know that the nurse and myself at not alone in our need to “inhale” our lunches. I hear these stories every day from my clients  - ” No time to eat lunch”, “Meetings during my lunch hour”,  “No time to wait in line for a salad”. So we tend to grab the quickest (and not always the healthiest!) lunch choice available. I doubt the the”slim” Europeans are inhaling their food.

Trouble with eating too fast:
1. It takes 20 minutes to feel that you are getting full. By eating so quickly, it is likely that you won’t feel satiated.
2. Food is an important part of our lives and we should enjoy what we are eating. By eating so fast, you won’t get any pleasure from eating. This will make it more likely that you will be headed towards the vending machines in a few hours for a treat (candy, chips, etc.)
3. Increased chance of choking (seriously!)
4. You probably aren’t making the most nutritious choice. It takes a lot more time to eat a salad with grilled chicken as compared to a slice of pizza or burger.

Tips to slow down your rate of eating:
1. If you rarely have time to leave your desk for lunch, try bringing your lunch from home. At least it will be there when you are ready for lunch. And of course, bring in something healthy!
2. You really need to make lunch a priority. I actually feel that lunch is the most important meal of the day because it will help determine how your energy levels will be for the rest of the afternoon. Skipping lunch, eating the wrong kind of lunch or eating too little for lunch will cause your energy levels to drop a few hours later.
3. Meet a friend for lunch. Studies show we eat slower when we are with others. Not too attractive to inhale food in the prescence of others!
4. Set a goal of leaving at least 30 minutes for lunch. Iif possible, try to get out of your office. This will help to breakup your day, aid in stress management and most likely give you a little burst of energy (as compared to sitting at your desk staring at the computer).

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• When it’s No Longer a Diet (0)

Esther is entering the 8th week of her weight loss journey. She lost another 3 pounds last week! Her weight is now 136, down from her staring weight of 148. This is rather suprising considering her difficult holiday weekend. Esther, like most of us, experienced a lot of temptation at her family’s Greek BBQ on Sunday. See her food records below. The leftovers carried on to the next day!

As I mentioned in my last progress report, a change on the scale does not always correlate with how you did on your eating and exercise plan for that week.  This is because on some weeks the body holds onto water and the scale doesn’t drop (even though you may have followed your eating/exercise plan 100%). On other weeks when you didn’t follow it so closely, the scale drops because for some reason your body released water. Esther’s week is an example of this. This week her caloric intake was 1600 and she lost 3 pounds, whereas last week she stuck to her calorie goal of 1300 and her weight did not change.

My interview with Esther:

Martha: I know last week you were a little bit nervous as to how you would handle your family’s BBQ. How do you think you did?
Esther: I did ok - much better than if I were not being “watched” on CGB, but it was still really difficult as there was so much food around (my favorites!). However, my brother & niece were on guard and watched me at the BBQ,  my Mom made me healthy food to take home for the week ( chicken w/ okra, spinach w/ chick peas…) and my father made me a huge chopped salad for the week.
Martha: That’s great - sounds like your family is being really supportive

Martha: Aside from the BBQ, did you encounter any other problem situations last week?
Esther: Can’t have pistachio’s in the house,  too addictive
Martha: You aren’t alone -  many people can’t control their portion of nuts. It is too bad because they are so healthy. However you are best off not keeping problem foods in the house!

Martha:  Are you getting any comments from other people with regards to how you look? Are your clothes fitting differently?
Esther:  I have been getting comments from people that I look different. Pants that were skin tight now feel loose.

Martha: I know are trying to be very careful with what you eat and drink. What do you miss the most? 
Esther: I miss having a cocktail at night after a long day.  Especially in the summer when it is so hot,  Pelligrino has been my drink of choice but would like some vodka or a cool glass of wine as well…   (Pic is of Esther’s good old days with indulging in a martini(s) )

Martha:  Any potential problem situations for the upcoming week?
Esther: This week should be smooth,  I will probably have dinner out at least one night However, last month I had really bad PMS cravings. It is that time again….

Did Esther meet her goals from last week?

Four days of Esther’s food records:

Monday, June 30, 2008
Breakfast   
special K, w/1/2 banana low fat milk   
Lunch   
chicken w/panko crust in pam   
zucchini in tomato sauce   
1 cup brown rice   
2 kirby cucumbers   
1 sm piece feta cheese   
Dinner   
grilled salmon / w. mustard on the side   
steamed broccoli w/ olive oil & lemon   
30 pistachio nuts   
watermelon    

Thursday July 3, 2008    
Breakfast    
iced coffee    
4 oz 2 % cottage cheese    
Lunch    
sm can tuna in olive oil    
tomato, basil, fresh moz. oil & vinegar    
Dinner:    
1/4 lb boiled shrimp, 1 tbs lite taramasolata    
1/2 rib eye steak    
sm portion cole slaw (lite mayo, vinegar, salt&pepper)    
1 plum    
1 nectarine    
6 rice crackers    
1 sm piece choc (trade show)  (pic is of Esther, her cousin and his partner at The Fancy Food Show last week) 

Saturday July 5, 2008
Breakfast: 
2 hard boiled eggs 
2 sliced ham 
1 tomato 
Snack 
banana 
Lunch/BBQ: 
2 diet cokes 
1 sm spinach pie 
5 Israeli pickles 
1 lamb skewer 
1 chicken leg 
hot dog w/o roll 
sm serving cole slaw, potato salad 
1 tablespoon orzo 
1/2 corona 
sm serving fruit salad 
1 macaroon w/ chocolate 
sm bite of greek pastry 
sm bite of Birthday cake 
Snack 
sm serving fruit salad 

Sunday July 6, 2008 
Breakfast 
iced coffee 
1/2 bialy w/ 1 tsp cream cheese & nova lox 
Lunch 
1 tomato & 1 avocado w/ 1 tsp olive oil & lemon 
2 pieces CRUSTLESS quiche, zuchini, cheese 
Dinner 
mixed salad w/ olive oil & vinegar 
1 chicken leg 
1 hot dog w/o roll  
4 cubes of lamb kebab 
spinach w/ chickpeas, lemon 
1 sm bite of greek pastry 

My comments on Esther’s food records:

1. She averaged 1600 calories, mainly due to the BBQ and some other high calorie foods.
2. Once again, she had a few low calorie days that helped to offset the higher calorie days.
3. Good job with adding in more fruits and veggies.
4. I am curious as to what your portion sizes are of the mozzarella cheese and olive oil. I would recommend that you weigh the cheese on occasion and measure the oil into a measuring spoon.
5. Excellent job with the minimal alcohol intake!

Esther’s goals for this week:

1. Continue with 1300-1400 calories
2. Continue with 2 personal training sessions, one pilates session and 3-4 intense cardio sessions. Find a way to increase your walking (since you are no longer dogwalking)
3. 2 alcoholic beverages this week
4. Be prepared for potential PMS cravings. If you have a strong urge for something sweet, stick to small portions, such as 100 calorie packs or a diet ice pop. Ideally, anything under 100 calories for  snack. Download my Snack Survival Guide (on the right) for more ideas. Keep bulk trigger foods out of your apartment (i.e. a box of cookies). Make sure you have adequate protein at meals and don’t skip healthy snacks. Going too long without eating can lead to low blood sugar which can increase cravings.

Good luck and keep up the great work!

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