How many calories in a baked potato? Most calorie books will tell you a medium potato contains about 150 calories. Calorie king says 145 calories and 33 grams of carbs for a standard sized potato (2 1/3″ by 4 3/4″). A large potato is reported as containing 278 calories and 63 grams of carbs. However not all baked potatoes are created equal! They range in size from the tiny fingerling potatoes to the jumbo sized potato I recently spotted.

Jumbo potato sighting
I was meeting friends for drinks at Smith & Wolensky’s in NYC last week. Standing at the bar, I spotted a baked potato from across the room that was at least half the size of someone’s head! It was the largest baked potato I’ve even seen. So of course, I had to take a picture with my cell phone AND take one home in a doggie bag to weigh it. My friends are getting used to me taking pictures of food on people’s plates in restaurants after my episode of the popover at BLT Steak in NYC.

I took the potato home and weighed it. It was 24 ounces! This comes out to be 634 calories, .7 grams of fat and 146 grams of carbs. And this is before you add the butter and sour cream (which can add another 400 calories plus!) )

Potatoes vs. pasta
I often recommend potatoes instead pasta to my clients. This is because a potato is a single item. Cook one small baked potato (6 oz) and you have a 160 calorie dish. Compare this to pasta - people usually make too much and then eat too much. Most people tend to eat at least 3 -4 cups of pasta for 500 - 650 calories (and this doesn’t include the calories from the sauce!). White potatoes often get a bad rap because they are higher on the glycemic index chart (ranging from 60-85). However, when you eat potatoes as part of a balanced meal along with some protein and a little fat, the glycemic index is lowered.  Another option would be to eat a sweet potato. They contain even more nutrients and are lower in the glycemic index (~ 54) as compared to white potatoes.  

Nutritional content of potatoes
Both sweet and white potatoes contain approximately 5 grams of fiber for a medium sized potato. They also contain 80 calories per 3 ounces. Get out your food scale and check out the size of your potato! An average small potato would be 6 ounces (160 calories) and a medium potato might be 9 ounces (240 calories).

Sweet potatoes are an excellent source of vitamin A. They are also a very good source of vitamin C and manganese. In addition, sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium, fiber and iron.

White potatoes are a very good source of vitamin C. They are also a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.

Top spud eating tips
1. Look for smaller sized potatoes. As I mentioned previously, all potatoes are not created equal!
2. While it is perfectly acceptable to eat white potatoes, a better bet would be sweet potatoes as they contain more nutrients and have a lower glycemic index
3. Avoid the typical high calorie high fat potato toppings such as butter and sour cream. One tablespoon of butter contains 100 calories and 11 grams of fat, while 2 tablespoons of sour cream contains 60 calories and 6 grams of fat.
4. Healthier toppings for potatoes include:
- Low fat butter spray  (i.e. Olivio or I Can’t Believe It’s Not Butter): negligible calories and fat for a few sprays
- Low fat margarine spread: 50 calories and 6 grams of fat per Tablespoon (nutritional content varies depending upon the brand of spread)
- Plain yogurt (try the Total 2% fat Greek Yogurt): 2 Tablespoons are 35 calories and 1 gm fat
- Salsa: 10 calories and 0 grams of fat for 2 Tablespoons
- Favored mustard: negligible calories and fat
- Low fat cheese: one once is approximately 70 calories and 5 grams of fat. Compare this to regular cheese for 100 calories and 10 grams of fat per ounce
- Laughing Cow Light Cheese: one wedge is 35 calories and 2 grams of fat
- 1% cottage cheese: 1/2 cup is 80 calories and 1 gram of fat
- Chili: 1/2 cup is approximately 130 calories and 6 grams of fat

Try these other ways to enjoy potatoes:
- Purée roasted garlic, cooked potatoes and a small amount of olive oil together to make delicious garlic mashed potatoes. Season to taste.
- Make a Salad Nicoise by boiling new potatoes and add to chunks of tuna fish and steamed green beans dressed lightly with oil and vinegar.
- Toss steamed, diced potato with olive oil and fresh herbs of your choice.
- Pack a baked sweet potato for lunch, topped with vanilla yogurt or cinnamon-flavored applesauce
- Make mashed potatoes with skim milk and low fat butter spray

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How long does it take you to finish your breakfast or lunch? If I am lucky, I get 10 minutes to eat lunch. I know that many of my clients “inhale” their lunches while working. We know that it takes 15-20 minutes for the stomach to signal the brain that you are getting full. But now there is another reason to slow down your rate of eating… eating quickly can lead to weight gain. The following study showed appeared in the British Medical Journal.

Speedy eaters seen likelier to get fat 
Tue Oct 21, 2008 7:23pm EDT
LONDON (Reuters) - People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday.

The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world.

The World Health Organization classifies around 400 million people as obese, 20 million of them under the age of five. The condition raises the risk of diseases like type 2 diabetes and heart problems.

For their study, Hiroyasu Iso and colleagues at Osaka University asked more 3,000 Japanese volunteers aged 30 to 69 about their eating. About half of the men and a little more than half of the women said they ate until full. About 45 percent of the men and 36 percent of the women said they ate quickly.

Those who said they ate until full and ate quickly were three times more likely to be fat than people in the “not eating until full and not eating quickly” group, the researchers found.

They cited as causes both the availability of cheap food in big portions and habits like watching television while eating.

To counteract the “supra-additive effect” of speedy or glut eating among children prone to obesity, parents should encourage them to eat slowly and in calm surroundings, the study found.

The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world.

So what is a fast eater to do? We live in a fast paced world and often try to multitask. Often times eating a relaxed meal takes a back seat.

Tips to slow down your rate of eating:

1. Try not to do anything else while eating (i.e. watching tv, working on the computer)

2. Studies have linked fast music to more rapid eating. If you have music on while you are eating, pick a slower tune

3. Try eating with chopsticks. It is difficult to shovel in food rapidly with the little chopsticks (though the Japanese people in the above study were possibly using chopsticks and still managed to eat rapidly!)

4. If you are eating with a friend(s), try to be the last one to finish

5. The goal would be to take at least 15 minutes to eat your meal

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Excess weight for children is a serious problem that has been rising at an alarming rate. The health consequences are deadly. Diseases were once considered afflictions related to aging are now appearing in increasingly younger populations. For example, among teenagers, there have been dramatic increases in obesity and all its related diseases, like type II diabetes – once dubbed “adult onset diabetes” – heart disease, and even cancer.

While diet (fast food and junk snacks) plays a big role in this growing problem, lack of activity is the single biggest culprit. The problem of cutbacks in school physical education programs is further compounded by less time spent outdoors and more time playing video games or sitting in front of a TV or computer. Without exercise and physical activity, children will not be able to build strong bones and muscles. Metabolism, too, will be diminished, allowing for easier storage of excess fat.

Since children tend to mimic the actions of their parents, they develop their earliest lifestyle habits and choices from what they observe and learn at home. In other words, it is not enough to simply tell your children to be more active. It is critical that you are also active to set the example. So, as an added incentive for us adults, getting and being fitter and healthier will benefit not just ourselves, but our children as well.

This has happened to me, personally. During my first 7 to 10 years of life, I had no interest in exercise or physical activity. However, my mom became more and more active. Rather than just telling my sister and me to go out and play, she did so herself – with or without us. She played tennis with people 15 or 20 years her junior. She even played tag and hide-and-seek … with my friends! Essentially, what she illustrated through her actions was that being active is fun! And actions always speak louder than words.

 Here are nine action steps that will help you – and your children – cultivate an appreciation for physical activity … and thereby live happier, healthier, more energetic lives. Before we begin, remember two things: First, it doesn’t have to cost much money to get your family to be active. Secondly, place emphasis on the importance of having fun!

ACTION PLAN
1. Limit TV time. This includes videotapes, DVDs, computer games, and internet surfing.
2. Plan specific and regular times for the entire week that will be devoted to physical activity.
3. Buy toys and games that encourage body movement; examples include Twister, Big Wheel, pogo stick, scooter, hula hoop.
4. Play modified versions of traditional backyard sports, like basketball, ping-pong, badminton, kickball and volleyball.
5. Regularly, bring the whole family out for power walks, bike rides, or nature hikes.
6. Toss around a Frisbee. If more than three of you are playing, use two Frisbees for more continued movement.
7. For rainy days, set up an obstacle course in your basement or garage.
8. Hold a jump rope contest to see who can jump for more repetitions or for a longer period of time without stopping.
9. Play a game of catch with objects of different sizes and shapes. Nerf Frisbees or balls (in the shape of baseballs, footballs or soccer balls) are ideal. Even a crumpled piece of paper can be used for an indoor game of catch.

By including physical activity as part of your regular schedule, you and your children will develop an appreciation for the joy of movement and, as a result, experience a higher quality of life.

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. Go to his website and sign up for his newsletter.

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Halloween … you know it’s that time of the year when you see stores filled with sugary treats of all kinds. A sugar addicts worst nightmare! Halloween is associated with “treats” -  candy in your office, candy that you buy for trick or treaters or candy that your kids bring home. In my private practice, Halloween is a problem for many of my clients. I see people who buy candy a few weeks in advance in anticipation of Halloween.  Of course, the bag doesn’t stay unopened for long…  many of my clients food logs reveal consumption of mini candies all day long for several days prior to and after Halloween. Or they find themselves getting into their kids stash of goodies late at night.

Here are a few problems I see:

1. Buying candy for trick or treaters too early. The longer it sits in your apartment, the greater the chances are that you will open the bag. Even nutritionists know how hard it can be to resist eating candy when it is in your apartment!

2. Candy everywhere in your office. Again, very difficult to resist when you are bored or stressed. 

3. Candy that your children bring home. How many times have you found yourself getting into their stash? You may be thinking all that sugar isn’t healthy for them, but it isn’t good for you - or your hips - either!  

 Here are the calorie contents of some popular Halloween candies:

Tips to control your intake of Halloween candy:

1. Don’t buy candy too early for trick or treaters. Try to buy it the day of Halloween or the day before.

2. Don’t buy your favorite candy. Instead, buy something you don’t love. For example, I would buy mini twizzlers instead of anything that contains chocolate (since I am a chocoholic!). You always buy something healthy like mini boxes of raisins. One of my clients asked her child what kind of treat he wanted her to buy for the trick or treaters. Luckily he said “Smarties”. This was one of the few candies she doesn’t like!

3. Consider leaving the candy in a basket outside of your apartment. The less you see of it, the less you will eat.

4. Dispose of any leftover Halloween candy that you don’t give out.

5. If you have candy at work, try to limit yourself to 100 calories or so of candy a day. Check out the above chart for calorie content. If you find that you lose control once you have even one piece of candy, DON’T even start with it! Bring in a more “appropriate” snack.

6. Decide how you will handle your child’s Halloween candy. Perhaps allow your child 2 mini candies a day for a week. Throw the rest out if you find you can’t control yourself if it is around.

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It’s late and you are heading home from work or the gym. You aren’t really sure what to do about dinner. You forgot to thaw the chicken and haven’t been grocery shopping in ages. You are almost home, but trouble is looming ahead. All of a sudden you are starving. You see the neon lights of a pizza shop, Chinese restaurant and McDonalds calling your name.  Suddenly you go into autopilot mode and walk into the one of these not-so-healthy restaurants and place your order. Of course you order more food than you need because you are starving. 1000 calories later, you are upset and somewhat disgusted with yourself for once again giving into temptation. (no - that pic is not of me!)

Does this sound familiar? To me it does! I tend to work late and then go to the gym until nearly 10 pm. On my way home, I tell myself that I’ll just have a light dinner like yogurt and fruit because it is so late (and I have minimal food in my apartment!). But all of a sudden the hunger kicks in and I find myself in the pizza shop one block from my apartment. What is wrong with this picture? It shows that I’m human like everyone else. I work very long hours, often skip grocery shopping, wait too long before eating and then get starving, which leads me to grab what’s closest and easiest. Ok, so least I’m not getting General Tso’s chicken and fried rice! But aside from not being the most nutritious choice in the world, the slice of pizza doesn’t fill me and I end up still looking for more food in my apartment. (pics are of Famiglia Pizza shop one block from my apartment that I pass on my way home every night)

Here is the breakdown of the above scenerio with problems & solutions:

#1 Problem: Letting too much time go between meals and snacks which leads to excessive hunger and increases the chances that you will make a poor dinner choice. Going too long without eating will actually cause your body to secrete chemicals that will increase cravings for carbs and fat! You will also get low blood sugar which will make it difficult for you to get satiated when you do eat something…therefore you feel the need to eat and eat and eat!

Solution: Plan a late afternoon snack or a little snack before going to the gym. I’ve started grabbing an energy bar before hitting the gym because it’s convenient. Check out my previous post on energy bars. Other snacks include string cheese and fruit, pb on crackers, cottage cheese or light yogurt and a fruit. I would suggest about 200 calories for a snack between lunch and dinner. This way you won’t be quite as starving when dinner time comes.

#2  Problem: No food in your apartment.

Solution: Obvious - go food shopping. If you don’t have the time, order a Fresh Direct delivery to your apartment.  The key is to plan and keep ingredients available that can be used to make meals. Ideally for me, meals that take 10 minutes or less.  I will post more ideas on quick dinners in the next few weeks.

#3  Problem: Passing your favorite “not-so-healthy” store on your way home from work.

Solution: Make a detour when you are walking home. Walk (or drive if you aren’t a city girl/guy!) a few blocks out of the way to you won’t even see these problem spots.

#4  Problem: Getting take-out dinners from the same old greasy places.

Solution: FInd healthy alternatives in your neighborhood. They are out there - it just takes a little searching.

Here are some suggestions:
- Japanese (check out my post on calories in sushi and sashimi)
- Chinese steamed chicken, shrimp, scallops or tofu with sauce on the side and brown rice
- Rotissiere chicken (1/4) with baked potato and steamed veggies
- Middle eastern chicken kebob with pita bread and salad (add your own low fat dressing)
- Subway 6″ sandwich on whole wheat bread (check out my post on Subway)
- Chinese steamed seafood, veggie or chicken dumplings and a small hot n’ sour soup (no crispy noodles)
- ONE slice of pizza (add your own salad or veggies) OK - so this isn’t such a bad choice on occasion!

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We all have them -  the friends that trigger excessive eating or drinking (or both!)  I call them my “eating and drinking friends”. When the call or text comes in from one of these friends, I know I’m in for a night of potential excess.  However since I’m a nutritionist and am “supposed” to know how to handle these situations, I tell myself I’ll just have one glass of wine and a tuna tartare and call it a night.  

However, “eating and drinking friends” have a way of dissolving your best intentions. Here is an example of one of my eating and drinking friends:  A  is really fun, entertaining, has lots of good stories and to top it off  - she is an event planner for a major NYC restaurant. Have you ever hung out with an event planner who knows just about every chef, maitre d’ and bartender in the city?  Here’s what happens: larger and more frequent pours of wine, often times complimentary drinks, food and desserts….. Say no more! (pic is of A eating something that was obviously finger-licking good)

Here is was the sceniero from last week: Met the event planner (A) as well as 2 other friends at BLT Steak for a cocktail. One cocktail turned to several and we then ordered appetizers. We started off with good intentions by ordering tuna tatare and yellow tail ceviche (both delicious BTW). Then the platter of popovers appeared in front of us on the bar. (pic is of Julia trying a popover for the first time. She appeared to enjoy it.) 

It continues  - more drinks and then the desserts - chocolate expresso cookies and some kind of mousse (very good!) Say no more….

So what can you do about “eating and drinking friends”?
So does this mean you should avoid hanging out with your “eating and drinking friends”? Of course not. However there are some tactics you can use to minimize the damage. “Eating and drinking friends” often can subtly exert some pressure to get you to join in on the festivities as it is more fun when everyone drinks and eats. They often don’t like the excuse “I’m on a diet” or “I don’t want to feel hungover tomorrow”. If that is the case, you will need to come up with some creative tactics as how to avoid overindulging. Or perhaps it’s not their influence at all. Maybe you are just having so much fun that you forget about what you are eating and drinking. In any case, you will need to come up with some tactics to minimize the damage.  (pic is of cityboy who was dining by himself at the bar. After an entree, he ordered 2 desserts. Obviously he doesn’t need eating and drinking friends to stimulate his appetite!)

Here are some tips, tricks and fibs to help you minimize the damage from hanging out with your “eating and drinking” friends:

1. You have to get up really early the next day. Tell your friends that you have an early 7 am meeting the next day so you can only stay for one drink as you need to get to bed early so that you can be at your best the next morning.  Or say that you can only stay for one drink because you have to go home and work on a presentation that is due the next morning.  (Pic is of a hand picking at popover. See my previous post on popovers at BLT Steak)

2. You are having blood work done the next morning and really can’t have alcohol or fatty food in your blood as that will affect the results. Of course, you can’t use this excuse all the time or people will start to get concerned for your health. However, in general, people (even eating and drinking friends) tend to be more understanding if you present a health or business reason for not joining in 100% with the festivities.

3. You had a really late lunch so aren’t that hungry. But now you must stay strong and not eat that much, otherwise you can’t use this excuse any more as you lost your credibility.

4. Arrive a litte late. That way they have already had a drink or two. Less time in the bar = less alcohol consumed.   (Pic is of me tasting dessert. You can see the hands that were forcing the plate my way!)

5. You are dehydrated. Say you just came from the gym and really dehydrated (as evidenced by feeling slightly dizzy). You need to first have several big glasses of water prior to starting in on the adult beverages. Let them have another glass of wine while you drink your water.

6. Order a drink that you know you will drink more slowly. For example, I drink red wine more slowly than white wine.

7. Do not stand near the snacks at the bar. Let your friends sit at the bar near the tempting bar snacks or food and you stand. You will be less likely to keep reaching over them to eat the food.

Here is a real story that happened that night at BLT: one friend (nameless) was doing the right thing by standing away from the bar, therefore she was eating a lot less than the friends who were sitting at the bar. A complimentary dessert had just been placed in front of us. The two friends at the bar ate most of the dessert. The standing friend finally decided she wanted to try it. She leaned forward and got a BIG forkful of the mousse (which was quite jiggly). As it was traveling to her mouth, it feel off the fork into my other friends open handbag (Prada!!) on the floor. Gloppy mouse in expensive handbag is not good! Lesson learned - don’t reach long distances to get food.  (pic is of dessert that feel into Prada bag!)

8. Assuming you are just meeting for drinks or light appetizers, try to pick a place that has healthy options or doesn’t have tempting snacks at the bar.

9. Exert your willpower. Just say no. Let the eating and drinking friend feel bloated the next day on their own!

10. Worst case sceniero, use caller id and don’t pick up if your eating and drinking friend calls!

11.  Check out these other 2 posts for more tips:
Beware of bar snacks
Dinner out with the girls

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Does the thought of peanuts or peanut butter conjure visions of fat on your hips? If so, you aren’t alone! Peanuts and their creamy counterpart peanut butter often get a bad rap for being high in calories and fat in a world of dieters looking to shed pounds. But don’t let a quick glance at the food label send you running from this renowned superfood. Whether it’s chunky, creamy, natural or organic, peanut butter is being hailed as delicious and nutritious…of course, assuming you can control your portion size.

Here is the low down on what you find in a serving of peanuts or peanut butter (a serving of peanut butter is 2 Tablespoons and a serving of peanuts about 28 individual nuts):

Fat. While peanuts contain about 14 grams of fat per serving (73% of the calories are from fat - hence the reputation of a high fat food!), 63% of total calories are from unsaturated fat (aka “good fat”). Peanuts are especially high in monounsaturated fats. These “good fats” that have been found to improve cholesterol by raising the beneficial HDL cholesterol.

Protein. Peanuts and peanut butter are an excellent source of non-animal protein. Both contain 7-8 grams of protein per serving.

Vitamins/minerals. The vitamins and minerals found in peanut butter include vitamin E, potassium, iron, calcium, copper, niacin, magnesium, and folate.

Calories. Most people find this word terrifying, but the truth is calories are the fuel that the body needs to function properly. It’s calories that are to thank for surviving through every day stressors, multitasking, and lengthy workouts. Without enough calories, the important organs such as the heart, brain, kidney and lungs would starve and ultimately fail. And if you feel that the 160-200 calories in one whole serving  is too much, try just half a serving (1 Tablespoon of peanut butter or 14 peanuts!)

·  Reduced risk of heart disease- high HDL cholesterol and low LDL (bad) cholesterol helps promote heart health. Plus, several of the vitamins/minerals in peanut are associated with heart disease prevention.

· Reduced insulin resistance- the fat and protein in peanut butter help prevent blood sugar levels from rapidly spiking and dropping. Steady blood sugars have been found to reduce risk of Type 2 Diabetes.

·  It is a good source of protein, especially for vegetarians. Protein promotes muscle building and repair which helps put your sweat-session at the gym into good use!

· Weight maintenance- the high fat content helps you feel fuller for longer which can curb post-meal cravings that often lead to over eating. Peanut butter is an excellent food for carb cravers. This is because peanuts and peanut butter (or any nut or nut butter for that matter), can help to keep blood sugar stable for a longer time period. I often recommend peanut butter on an apple or a few whole grain crackers for an afternoon snack.

·  Healthy hair, skin and nails- the monounsaturated fat in peanut butter helps keep these parts sleek and sexy.

Tips to help you select a healthy peanut butter brand

Not all brands of peanut butters are the same. Some jars contain added sugar, salt and/or hydrogenated fats.  Be sure to read food labels!

· Avoid hydrogenated oils- this is the process that produces trans fats. Look for zero grams trans fat.

· Avoid too much added sugar– the best peanut butter products to choose are those that are free added sugars, but the next best choice is one with no more than 4 grams of sugar per serving.

· Don’t be fooled by “all natural”- always read food labels to see what is being added. Even if what’s being added is “natural”, you might not want it in your peanut butter.

·  Sodium content- salt is often an ingredient in peanut butter to give it its signature flavor. Avoid too much of a good thing by steering clear of brands with more than 200 mg per serving.

· Reduced fat-  this is a great option for those that seek a lower total fat content from their peanut butter. Be warned- what usually replaces the lost fat content is extra carbohydrates (sugar) so read labels carefully.

 Here are some of the brands that I often recommend:

Arrowhead Mills 100% Creamy Valencia Peanut Butter contains no added oil, sugar or salt.

Maranatha Organic Creamy Roasted Peanut Butter contains no added oil, sugar or salt.

Trader Joe’s Peanut Butter (Crunchy and Unsalted) contains no added oil, sugar or salt (in the Unsalted Peanut Butter).

Laura Scudder’s All Natural Smooth Old Fashioned Peanut Butter contains no added oil or sugar.

Skippy Natural (Creamy or Chunky) contains some added sugar, palm oil and salt, but total sugar content is less than 4 grams, sodium under 150, and still has 63% of calorie from unsaturated fats.

Smuckers (Creamy, Chunky, Organic) contains no added sugar or fat. The sodium content is under 150 mg. The Smuckers No Added Salt peanut butter contains 0 mg of sodium and no added fat or sugar.

And last but not least, if you can’t control your intake of nuts or nut butters, you may want to avoid them!

This article was written by Gail Wikler, Dietetic Intern at New York Presbyterian Hospital

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For those of you who have been following Esther’s weight loss journey, she continues to do very well.  19 weeks into her weight loss journey, Esther is down a total of 17 pounds! Her current weight is 131 pounds, down from 148 pounds. And even more importantly, she has lost a lot of inches, especially in the lower abdominal area. Esther said she has had to buy all new pants.  (Pic below is of Esther and Stephanie, a co-worker who attended Esther’s gym on a guest pass)

Esther’s starting              Esther’s current
measurements:                measurements:

May 2008                        Oct 2, 2008
Arm: 12″                                  12 3/4″
Natural waist: 30 1/2 “            29″
Lower abs : 36   ”                     31″
Hips:  42 1/2 “                         39″
Thighs: 25 3/4 ”                      22 1/2″

Conversation with Esther: 
She told me that her major goal is to get under 130 pounds by the end of October. This will mark the end of 6 months of her weight loss journey. We talked about how her weight loss has been slowing down in the past month.  A slow down in weight loss is not unusual as someone gets closer to their goal weight. This happens for 2 reasons: 1. The body is “fighting you” as you try to get to the lower weight because that is not your usual weight   2.  We tend to get a little less strict on our eating plan as more time goes by.  

Esther and I had a “heart to heart” phone session to brainstorm ways to help her meet her goal. We identified two major problem areas that are slowing her progress:

Problem #1:. Socializing with too much food and alcohol continues to be a major problem for her. I’m sure many of us can relate to this.  Business lunches/dinners, events, meeting up with friends … all these occasions revolve around food and / or alcohol.

Proposed solution: Do more planning. Esther and I talked about her upcoming events for the week and planned on which nights she would have alcohol and how much. We also talked about how to handle the food situations at these events. Planning is key! I also do this with my private clients when they come to my office.

Problem #2:  I also noticed on her food records that she has been snacking more after dinner on the nights she is home. Esther reports feeling hungrier now and thinking about food more after dinner as compared to when she first started the eating plan.

Proposed Solution: Make sure she fills up on a lot of veggies at dinner. Keep fewer snacks at home. While Esther is great about buying healthy portion controlled snacks to keep at home, sometimes she has too much of a variety available. Studies have shown the the more choices you have available, the more you will eat. (This is why we overindulge at buffets). Esther sometimes has a little buffet of snacks available at home!  We also talked about her spending more time at night at the new Equinox, which is practically across the street from where she lives (if it ever opens …. the opening has already been delayed!)
(Pic on the right is of a buffet… no - not in Esther’s apartment)

Four days of Esther’s food records:

Thursday September 18, 2008     
Breakfast     
coffee     
4 oz of 4% cottage cheese     
Lunch:     
Amy’s vegetarian lasagna - 300 calories     
Harvest in the Square - EVERYTHING WAS BITE SIZE     OK - I have a mean streak and have to post this day!
crab cake 1/2     
slice of roast duck on sm potato pancake     
1/2 crab cake     
Indian chicken curry w/ rice 1/2
grilled slice of steak w.o bread
1 grilled shrimp w/ gongozola
pumpkin & chiorzo soup
octopus & potato salad   
inside of steak slider   
1/2 pulled pork w/o bun   
2 sm ribs, taste of mac n cheese   
2 pieces kelbasa w/cherry tomato   
1 tiny piece mozarella w/ cherry tomato   
sm piece fluke on lettuce   
tastes of wine total prob 2 glasses   
marshmallow shake 1 1/2   
bite of chocolate cake   
panna cotta w/ berries   

Monday September 15, 2008    
Breakfast    
coffee    
green tea (upset stomach)    
Lunch    
green tea (upset stomach)    
Kashi frozen entrée, chicken w/veg & grains 290 calories    
Dinner    
sm piece grilled salmon    
steamed broccolini w/ 1 tbs olive oil & lemon    
1 tablespoon of dill sauce    
1 cup of steamed brown rice    
15 mini M&M’s    

Thursday September 25,2008   
Breakfast
coffee   
Kashi go lean bfast bar
Lunch   
1 roasted chicken breast   
1/2 pita bread   
mixed salad oil & vinegar   
1/4 cup grilled cauliflower   
Dinner 
Celantano Eggplant Rollatino 350 calories   
sharataki noodles sauteed in 2 tbs olive oil & garlic   
2 pieces string cheese   
1 plum   
1 sm bag pirate booty 130 calories   
100 cal jello pudding   
100 cal oreo   
15 almonds   

Saturday September 27, 2008
Breakfast
banana 
coffee 
lunch 
turkey, w/3 slices turkey bacon 
on lite bread w/ lite mayo 
Dinner out w/ friends
2 glasses Prosecco 
2 glasses red wine 
small plates shared: 
mini meatballs 
pasta w/squid ink (a big forkful)
pasta w/fresh clams (a big forkful)
lasagna (1/3 cup)
zucchini flower stuffed 
octopus w/potato salad 
1/2 roll w/ olive oil & salt dip  
1 crostini w/codfish, olives, mushrooms  

Did Esther meet her goals for the last 2 weeks?

Esther’s game plan:

1. As I mentioned above, I suggested Esther keep fewer snacks in her apartment.
2. Work more on planning alcohol/ food intake at social occasions for the week ahead.
3. 1300-1400 calories
4. Exercise: private training 2x, pilates 1-2x, cardio 3-4x
5. Weigh portions of protein at night. It is difficult for me to estimate your calories if I don’t know the exact portions.
6. 4 alcoholic drinks a week. Be strict!!

(pic to the right is of Esther’s new spinning shoes. She bought them a gift to herself to help keep her motivated to take spinning classes. I think it is a great idea to buy yourself new workout clothing, gadgets or equipment on occasion to help motivate yourself!)

Keep up the great work! We are cheering for you to meet your goal of getting under 130 by the end of October.

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You are in a restaurant and your eyes automatically skim the menu for grilled items -  assuming they are low in fat. But are they really low in fat? While a grilled item is a much better choice than an entree with a sauce, such as chicken marsala or shrimp scampi,  you can’t assume there is minimal added fat to your “plain” grilled or broiled entree.  Most chefs will brush the meat/poultry/fish with oil or butter prior to grilling or after cooking. The amount of fat added will depend upon the chef.  So the question remains - how much fat is added to grilled, baked, sautéed or broiled items?

Tips for estimating fat used in restaurant cooking:

-  ½ tsp of fat per ounce of cooked meat/poultry/fish for pan fried without breading, grilled/broiled with fat in marinade or brushed with fat, fat added to dress meats before serving, or roasted or baked meats/poultry fish.       *For example: a 7 ounce piece of broiled fish could contain up to an additional 3.5 tsp of added fat (157 calories and 17 gmfat in addition to the calories/fat in the fish )

-  1 tsp of fat per ounce of cooked meat/poultry/fish that is deep fried with breading or batter.    *For example: a 5 ounce portion of fried calamari (~ 1/2 an appetizer size portion) could contain an additional 5 tsp. of added fat (225 calories and 45 grams of fat in addition to the calories/fat  in the calamari).

-  1 tsp of fat per cup of vegetables that are steamed/boiled/microwaved with fat or fatty meat added to flavor, and vegetables sautéed with limited fat   * For example: an order of sautéed spinach (2 cups) could contain an additional 2 tsp of added fat ( 90 calories and 10 grams of fat) in addition to the calories/fat in the spinach (which isn’t much!)

-  2 tsp of fat per cup of vegetables sautéed with generous fat, steamed/boiled/microwaved with generous fat added   *For example: some restaurants served grilled or sautéed veggies that are quite oily. This would contribute an additional 4 tsp. fat (180 calories and 20 grams of fat) for a 2 cup portion.

-  1 Tbsp of fat per cup of vegetables that are deep fried with breading or batter. No shocker here! We know anything deep fried is loaded with calories and fat.

These guidelines are from the Nutrition Data System for Research. Of course, they are only guidelines. The actual amount of fat added to the food will depend upon the chef!

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It’s every city girls nightmare … you are feeling rather trim and turn to get a rear view of yourself in the mirror and see the dreaded CELLULITE!  You have lost a few pounds, can fit into your size 8 jeans and are hitting the gym 3 times a week. How is this possible you ask? Julia (see pic on the right), NYC fitness trainer, came up with this timely article in her newsletter Fit and the CIty (check it out!).

Ask Julia - Is It Possible to Get Rid of Cellulite?

Q: I’m a 40-year-old high school teacher who is happy with her body in general except for the fact that I have cellulite on my thighs and not just on the backside but on the front too. This has been going on for the last 7-8 years now despite that I work out with weights two times a week and then I also do either the stairmaster or I run 3-4 miles two to three times a week. I’m 5′6 and weigh 138. While I have to admit that I love food, I watch what I eat, I drink lots of water, and try to stay away from sweets and greasy food. From what I understand, those cellulite creams don’t really work, so I haven’t tried them. Now I’m thinking that maybe I should. Please help me! 

 
A: I know how irritating cellulite can be, so I will do my best to help you. As I’m sure you know already, the grand majority of women have some cellulite (myself included, I hate to admit…) while very few men do. The true cause of cellulite is not completely understood. However, it appears that in individuals with cellulite, there is irregular connective tissue under the skin. When enough fat is deposited under the skin, it will tend to bulge through the connective tissue much like a balloon bulges when you squeeze it. In essence, the irregular connective tissue squeezes the fat and causes it to bulge. This may explain why cellulite has an irregular or “cottage cheese” appearance. It also appears that women are much more prone to have this irregular connective tissue that can, with increased fat storage, lead to cellulite. Some of what you can do to combat cellulite, you are already doing it seems like: exercise regularly to increase circulation and minmize fat storage, eat a healthy diet of mainly unprocessed, organic, fresh foods (vegetables, fruit, lean protein, and good fats on top of that list), drink good-quality water and minimize intake of alcohol. It’s also important to lower your stress in life (as stress leads to more cortisol which leads to more fat storage) and sleep adequately. However, if you, in addition to maintaining a healthy lifestyle, can lower the subcutaneous body fat on your legs, your chances of a cellulite free life increase dramatically.

The reason just about every man, fat as well as skinny, have such smooth, cellulite-free legs is because they accumulate very little fat on top of their thighs and butt. This means that women who have little fat on their legs also have a cellulite-free lower body - despite their tendency for more irregular connective tissue. I have come to this conclusion based on years of measuring the subcutaneous body fat on hundreds of men and women. The only women with completely smooth legs are the women who store their fat more like men (around their stomach as opposed to on their butts and thighs) or women with an extremely low body fat percentage (12-15%).

Lowering your body fat percentage to such a low percentage is hard to do and not particularly healthy. But what you can do if you want to improve your cellulite is to try to get it down to, say 17-18%. Unless you are very muscular weighing 138 and measuring 5′6, I’m guessing your body fat isn’t close to this number but a lot higher, especially since you say your cellulite started appearing in your early thirties. This is a time most women notice changes in their bodies because they lose more and more muscle mass. Are you doing a full body workout when you weight train or are you just working out certain areas? Are you changing your workout routine regularly, including cardio workouts? Was it only recently that you started working out? If you don’t know how to properly train yourself, I suggest seeing a good trainer for at least a few sessions to learn more about what you should do to lower your body fat. Lastly, some experts claim foam rolling your trouble areas every day may improve cellulite. But stay away from creams as these only temporarily relieve your problems.

Martha: Thanks for the great article Julia.  Of course, once again it’s not fair… guys can eat more then we can AND they don’t get cellulite!

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