So you only had “two glasses of wine” or “one martini”. Do you have any idea as to the size of your drink … or the calories for that matter?  A glass of wine can have as few as 80 calories or as many as 200.  And how about a martini for 600 calories? The calories from alcohol can add up quickly and can be the reason as to why you are not shedding those pounds. Read on to learn more… 

Jumbo drink sighting
I was recently reminded that all drinks are not created equal. Last week, I visited my local man-bar Smith and Wollenskys and couldn’t help but be amazed by the size of the cocktails.  My glass of wine was jumbo!  I estimated it to contain about 8 ounces. And the friendly bartender (see pic on left) told me I was correct.  My friend Debbie ordered a Manhattan (bourbon and vermouth … definitely a “big girl drink”) Believe it or not, this drink also contained 8 ounces.

Now compare these jumbo drinks to another local Irish bar on 2nd avenue. This city man (pic on the right) was observed drinking a glass of wine from what appeared to be a miniature glass. At the most, this glass contained 4 ounces. This is closer to what a serving of wine should be!

The caloric damage …
- Wine contains about 25 calories per ounce. There is not a huge difference in the calories between red and white wine, however sweet wine does contain slightly more calories. So my 8 oz glass of white wine contained 200 calories. ** Will need to cycle 20 minutes to burn that off.  I actually rode for 4 hours today (240 minutes)  – so no problem there.

- Hard liquor such as bourbon and vodka contain about 70 calories per ounce.
…. So Debby’s jumbo Manhattan (8 oz) contained 560 calories. Yikes!   **Get ready to jog for 68 minutes to burn that off.
… And Paula’s vodka with a splash of soda contained at least 4 ounces of vodka for a total of 320 calories. **Get ready to walk for 90 minutes to burn that off.

What is a serving of alcohol?
12 ounces of a beer or wine cooler
8-ounces of malt liquor
5 ounces of table wine
1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey, etc.

If you choose to drink alcohol, do so in moderation. Moderate drinking means up to one drink a day for women and up to two drinks for men. Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn’t drink at all. If you have questions or concerns, talk with your doctor or healthcare provider.


So the bottom line is that all drinks are not created equal!  As you can see, many drinks contain more that one serving.

If your job necessitates that you meet clients for drinks or dinner on a regular basis, you know too well how alcohol can affect your body… “man handles” growing, decreased energy levels, blood pressure on the rise, junk food cravings, etc.  While alcohol in moderation has health benefits, many businessmen (and women) consume more than a moderate amount. You’ll need to learn how to make some changes in your lifestyle now before alcohol takes a toll on your weight and  physical and mental health.

As a nutritionist in private practice in NYC, I frequently hear about the “escapades” of my clients who need to entertain for business. Here is a typical week of a NYC businessman: Drinks with clients Tuesday night at BLT Prime. Wednesday the guys from the London office are in town, so out again. This time to Del Frisco’s Steakhouse. Martini at the bar followed by steak dinner with numerous glasses of wine. Then port and cigars at Club Macanudo. All in the name of business. Thursday and Friday you are off to Chicago for a meeting … more nights out. How can you possibly feel good,  look good and be healthy with this kind of lifestyle? And you wonder why you can no longer fit into your size 34 pants and why your blood pressure has jumped up? 

Potential problems for the “boozing businessman”
1. Business dinners and drinks after work mean you’ll skip your evening workout.

2. Booze calories add up quickly (not to mention the calories from the 16 oz steak and caeser salad!))
- A martini has ~ 3 oz of alcohol (80 calories per oz) = 240 calories. 
- A mixed drink can contain 1 1/2 – 2 oz of alcohol (80 calories per oz) = 160 calories – not counting the calories from the mixer.
- A 5 oz glass of wine has ~ 110 calories.
- 4 oz of port = 190 calories  

Keep in mind that “Man-bars” such as steakhouses tend to serve larger pours. I once ordered a glass of wine at Smith and Wollensky’s that had to be 10 oz!

3. Booze can decrease your willpower to watch what you eat. After several drinks, the grilled chicken and salad you were planning on having for dinner is no longer appealing. Pizza (and not one slice!) is calling your name.    (pic is of ironman Dustin Baker, on the left,  who would rather be running 15 miles than drinking with another businessman)

4. Alcohol can raise blood pressure.

5. Alcohol can raise triglycerides (fat in your blood that is a risk factor for heart disease).

6. Boozing can cause a broken sleep as well as a hangover. This greatly increases the urge for junk food the next day.

7. Too much booze can cause you to spill inappropriate info/TMI to your co-workers and clients as well as cause you to look sloppy. Your boss may be thinking … “If he can’t handle his booze, can he really handle that new account”?

Tips to minimize damage
1. When it is in your control, plan breakfast or lunch meetings with clients versus dinner meetings. I doubt you will be consuming martinis at breakfast.

2. If you know you have to meet clients for drinks after work, get up early and go for a run before work. Or sneak away for a quick spin class at lunch.

3. Make sure you drink plenty of water during the day. Being hydrated can help to minimize the effects of a hangover as well as help you to handle the alcohol better.

4. Select a drink that you will drink the slowest … perhaps a drink that you really don’t like that much. For me, that would be something like scotch (yuk!) as opposed to white wine that goes down too smooth.

5. Continue to drink water throughout the evening – for the same reason as in tip #3. In addition, it will help you to slow down your rate of alcohol consumption.  If anyone comments on your excessive intake of water, you can always say you are dehydrated from your 7 mile run that am (a little white lie maybe). This is more impressive than to say you are drinking water to slow your intake of alcohol.

6. Let the other guys get sloppy and drunk. You will stand out as the intelligent one to your boss and clients.  

7. Set alcohol limits. My suggestion might be a maximum of 8 drinks a week. (This is only a suggestion as I would have to tailor my recommendation to your particular situation).

8. Plan ahead of time and be really focused (just like you were  in getting that proposal out!). Make it a personal challenge to have only one drink.

9. Lastly, keep in mind that you don’t NEED to drink. Plenty of  businessman don’t drink a drop of alcohol and are highly successful. Sure, at times your evening might be a little on the boring side, but at least you’ll fit into your pants!

Citygirls – if you think this article pertains to a guy you know,  print it out and leave it on his desk. Maybe he will follow some of my tips!

Memorial Day is approaching and many of us will be firing up the grill. And what goes on the grill … juicy burgers of course! For those of you who have been working hard to get your body in shape for summer, why not try a healthier option? Burgers don’t always have to be BEEF, and trust me - a little variation is a nice surprise for your taste buds. 

Instead of a traditional beef burger, why not make a chicken, turkey or even a mushroom burger.

Calorie comparison between burgers:

Tips to spice up your burgers:
For chicken, try to purchase the skinless, boneless, thinly sliced, antibiotic and hormone free (yes it does take a little effort to eat healthier). Make a concoction of egg white, olive oil, adobo, ancho chile, cayenne pepper or chipotle seasoning (your choice or a blend), and a pinch of salt and pepper. Dip the chicken breast in this concoction and let marinate for at least 1-2 hours. Grill and serve.

For turkey, try to get the 99% fat free ground turkey, antibiotic and hormone free. Mix the ground turkey with finely chopped red onions, the following dry seasonings: 1 tsp of thyme, oregano and basil, a pinch of salt and pepper as well as a crumbled feta or goat cheese. Once it is all combined evenly, make 2 inch rounded patties and grill when ready.  In my opinion, the key to a tasty yet healthy turkey burger is to stuff it. When the burger gets cooked, the flavor gets released.

For the mushroom burger, try to get portabellas.  Portabellas can easily be grilled with a splash of red wine vinegar over it and ¼ tsp of garlic salt sprinkled on top.

For veggie burgers, try a adding a little salsa and guacamole or BBQ sauce. Or even a slice of low fat cheese. And for those of you who’ve never tried on – check them out. There are numerous brands and flavors available.

Burger toppings
Healthy options: For any of the above burgers, you can serve them with the following healthy options: whole-wheat hamburger buns, veggies of your choice including sliced or caramelized onions, lettuce, tomatoes, and pickles, sauces of your choice such as spicy brown mustard, BBQ sauce or ketchup, or smoky horseradish sauce. 

Not so healthy options:  
Regular mayo (100 calories per tablespoon)
Regular full fat cheese (100 calories for a slice or ounce).
If cheese and/or mayo are still calling your name, at least look for a low fat version. 

**If you live in NYC and aren’t able to grill your own, check out Better Burger for an overall healthy selection or Pop Burger or Shake Shack for their mushroom burgers.

I would like to thank Anita Mirchandani for writing this article. She is a certified Spin, Group Exercise, and Kickbox instructor as well as a NASM certified personal trainer. She is currently pursuing a MS degree in Clinical Nutrition from NYU. In her spare time, she prefers to relax with yoga, shopping or just walking around NYC. She prefers nights out that include dancing, and restaurants that serve both guacamole and good, strong margaritas… and burgers?

 If you are a chocoholic like me, eating one piece will open the floodgates. I get chocolate on the brain and demonstrate “chocolate seeking behavior”. When you have trouble controlling an intake of a certain food, it is called a trigger food. I bet many of you city girls and guys have trigger foods. So what would you do if you were now spending time in an environment that was filled with these trigger foods?   How would you control your “chocolate seeking behavior’ before you started packing on the pounds?

So here is the scenerio:
- You keep minimal food in your apartment. Now you start dating someone and his apartment is filled with tempting treats (i.e. chocolate). A large bowl of M&M’s in the kitchen and huge bowl of assorted mini chocolates (Dove, Hershey’s mini bars, kisses) on the dining room table. And variety makes it even worse because you find the urge to sample more …  (yes, that is my hand)

- You can’t get the chocolate out of your mind.  You think “I’ll just have 2 little pieces”. But every time you walk by the kitchen or dining room your hand dips into the bowl. Before the weekend is over, half of the candy has moved from the bowls to your hips!

Tips to control your chocolate intake
1. Explain to Mr. Chocolate Lover that you have trouble controlling your intake of certain foods (ie. chocolate) and that it would be really helpful to you if he keeps them out of sight hidden in the cabinet. Explain the benefit to him  —>  that hiding the chocolates would help you to maintain your svelte figure. (um… my hand again)

2. Maybe he will take the hint and get rid of the chocolate totally and replace it with fruit!  (this would only happen in my foolish nutrition dreams…)

3. If he insists on keeping chocolate in the house, maybe he can buy a type that is not as appealing to you. For example, I’m not as tempted by Rollo’s, but am very tempted by Dove and Hershey’s. I find dark chocolate to be more satisfying, so I may eat fewer of them.

4. Cover the bowl of chocolates with a towel/napkin. Keeping it out of sight MAY help you to reduce your intake.

5. At the very least, keep the chocolate bowl far away from your reach. Obviously you wouldn’t want to keep it near the computer you work on or near the couch where you watch tv.

6. Tell yourself that you are allowed to have ~ 100 calories a day from your trigger food. (this would be 2 mini chocolate bars)

7. If you find that once you start, you can’t stop, then don’t even start with one.

8. If all else fails, think positive. It is possible that as time goes by, you may get used to having the chocolate there and won’t be so obsessed with it.

Chances are that most of  you city guys and many city girls will be putting on your drinking shoes (or hats – see pic) this Sunday. Whether you are really into watching the game or just like the excuse to indulge, Super bowl Sunday is probably one of the biggest drinking days of the year (aside from St. Patricks Day and New Years Eve of course!)

You can easily consume over 3000 calories on Super Bowl Sunday. Think about it … hours of swigging beer, munching on nachos, wings, potato skins, fries, etc. The more you drink, the hungrier you get … the less you seem to care about watching what you eat. But with a little planning, you can minimize the damage done with your Super bowl splurge!

Super bowl damage control tips:
1. Get a good workout in sometime before the game. This will help you to feel more in control.

2. Make sure you are hydrated before heading out to your Super bowl party. Being dehydrated can cause you to drink more alcohol. Thirsty = more swigging beer. The more beer you swig, the more you will likely eat. A buzz will decrease your willpower to watch what you eat.

3. Drink a lot of water while watching the game. Alternate between water and beer. If anyone comments on your extreme thirst, you can say you had a kick butt workout that morning and are dehydrated. No need to share that you are using this tactic to drink less beer!

4. Even better, drink a lot of club soda. It will make you feel full and bloated so you will consume less beer and food.

5. Don’t head to the party starving. Have a good lunch with protein and maybe a light afternoon snack. This help to bolster your discipline at least somewhat.

6. Don’t sit near the highest calorie snacks. Picking the seat near the bucket of wings or fries is asking for trouble.  Take a seat far away from these troublesome snacks. Let the other guys gorge themselves.

7. Eat and drink slow. May sound silly but it works. No one really cares how fast you eat or drink. People will be paying attention to the game – not you. On the contrary, here is how guys think: the less that other guy eats or drinks, the more will be left for me!

8. If possible, choose a light beer. You can really save on calories.  (You don’t want to end up like this city man!)

9. Order wings really hot so it is difficult to eat too many of them. Quench your thirst with water, not beer!

10. While I wouldn’t consider any bar food to be a healthy choice, your best bets would be sliders (without cheese) and wings (without blue cheese dip). The worst are loaded nachoes and any other fried appetizer (french fries, fried mozzarella sticks, fried chicken fingers, etc).  Of course, the ideal choice would be to order grilled chicken on a salad with dressing on the side or a grilled chicken sandwich. But I would say the chances of a city guy doing this is slim….

With the Superbowl around the corner, I bet many of you city girls and guys have been spending time in bars watching sports games.  What goes hand in hand with watching a game in sports bar? Beer and bar food of course! Two weeks ago when the Jets were playing,  I took part in this “bar food/booze  fest” and decided to tally up the damage.

So here is what I ate/drank:
- 3 pints of beer = 640 calories, 0 fat (Ok - guess I was a little thirsty!) 
- 1 cheeseburger slider = 280 calories, 10 gm fat   (I could have had another one … but controlled myself)
- 7 buffalo wings = 455 calories, 28 gm fat  (Definitely could have had more, but they were so hot it was burning my mouth. Luckily I skipped the blue cheese dip as that is 80 calories and 10 gm of fat per tablespoon. My companion ate quite a bit of the blue cheese dip…) 

Total: 1375 calories and 38 grams of fat  

To burn these calories off, you would need to:
 - Jump rope for 1 hour 45 minutes
- Cycle for 3 hrs
- Run 5 mph for 2  hours 30 minutes
- Walk 13 miles

Stay tuned for my tips to minimize damage while watching the SuperBowl this Sunday!

Whether you are a fan of the Yankees (yea!), Angels or Phillies, chances are that the booze will be flowing freely in the next few weeks as we head towards the World Series.  Part of the fun of watching the game is to hang out with your buddies in the local sports bar or in front of your giant flat screen tv. And of course, who watches a game without a few beers?  As the excitement of the game builds, it’s easy to lose track of how many beers you’ve swigged down. Of course, calories don’t count during game time – right? Not quite …

You can easily consume over 1500 calories while watching the game.  A typical beer contains 150 calories. 5 beers add up t0 750 calories. And this doesn’t include the calories you get from munching on nachos, wings, potato skins, fries, etc. The more you drink, the hungrier you get … the less you seem to care about watching what you eat. The more salty bar food you eat, the thirstier you get … the more beer you drink. Got the picture?

So here is the payback for your night of indulgence of 5 beers: 
90 minutes of basketball or 60 minutes of stair climbing or 55 minutes of jumping rope.  Your payback exercise time will need to be doubled or tripled depending on how much greasy bar food you ate!

Booze control tips while watching the game:
1. Get a good workout in sometime before the game. This will help you to feel more in control.

2. Make sure you are hydrated before starting the liquid festivities. Being dehydrated can cause you to drink more alcohol. Thirsty = more swigging beer. Swigging more beer = bigger belly and worse hangover  (these men obviously enjoy their beer!)

3. Drink a glass of water in between each glass of beer. This can help to slow down your rate of drinking  as some people just seem to like the act of drinking. If anyone comments on your intake of water, you can always say you had a HUGE workout earlier in the day and feel especially thirsty.

 4. Eat and drink slow. May sound silly but it works. No one really cares how fast you eat or drink. People will be paying attention to the game – not you. On the contrary, here is how a typical guy thinks:  the less that other guy eats or drinks, the more will be left for me!

5. If possible, choose a light beer. You can really save on calories.

6. If you do end up drinking too many beers, here are some tips to deal with your hangover

Here are the calories of some common alcoholic beverages.
Keep in mind that drink sizes 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). The calculations are estimations.

Stay tuned for more tips on controlling your intake of high calorie snacking during the game!

Does stress lead to belly fat? We’ve all heard the commercials, but can stress really lead to weight gain? The answer is yes!  I wrote this post in response to a question from a CGB reader.

Question from Greg: I am curious to know if there is link between stress and weight gain. I’ve been under quite a bit of stress in the past year due to losing my job. I really don’t feel that I’ve changed my eating habits that much – although I am probably not exercising quite as much as I was. Why have I gained 8 pounds? Could it be from stress?

Answer from Martha: So sorry to hear about your job situation. These are tough times for many of us and so your question regarding stress is quite timely. You are correct in your assumption that stress can lead to weight gain. This weight gain can occur for several reasons.

1. Behavioral factors. When we are stressed, preparing healthy meals is often not a priority and we may end up making not-so-healthy food choices. These foods tend to be higher in fat and calories. Some people also increase their alcohol intake. Alcohol provides empty calories, decreases willpower to watch what you eat, increases cravings for junk food the next day and can exacerbate stress or depression.
In addition, when we are stressed we tend to cut back on exercising due to lack of focus, fatigue or it just not being a priority. More calories in and fewer burned off leads to weight gain.  Even something as small as an extra 50 calories consumed a day or 50 fewer calories burned off a day will lead to a 5 pound weight gain a year!

2. Emotional factors. Many people eat in response to stress even when they aren’t hungry. We  may have more cravings for fat or carbs (more on this at a later post).Pay special attention to emotional eating.

3. Physiological factors. The body produces more cortisol when under stress. Cortisol signals the body to produce neuropeptide Y (NPY) and its receptors in the abdominal area. This  leads to growth of abdominal fat. It has been noted that even lean people can grow a bit of a “pot belly” when under chronic stress. In addition to being unsightly, abdominal fat can increase risk of heart disease and diabetes.

Greg, I would recommend that you keep a food record for a week or so to make sure your diet is on track. In addition, make a point to increase your exercise. Not only will it burn calories and speed your metabolism, but it is a great stress reliever.

Stay tuned for my newsletter on Dietary Tips to Deal with Stress coming out in the next week or so.

BTW – those pills that claim to reduce cortisol levels and belly fat don’t work … save your money!

Ok guys, this post is for you! When you met your girlfriend late last summer, she was totally hot. Worked out 5 days a week and it showed. Tight jeans revealed her “assets”.   But now things seem to be changing. You noticed a sprouting muffin top spilling over her jeans and yikes… that little fat hanging over her bra (aka “bra fat or back fat”). It is taking her several minutes to squeeze into her pants. .. her thighs are getting thicker. What is going on? Here is what is going on … she is experiencing the slow creeping weight gain. And chances are that it had something to do with you!    (pic is of girlfriend last summer)

Studies have shown that women in their late teens and early twenties gain weight when they get a boyfriend, as compared to single women. The weight gain excalates if they move in together or get married. And in my experience, this phenomomen doesn’t just occur with younger women. I see it happening in all age groups.  So why does this happen? Think about it…     (pic is of your girl’s sprouting muffin top)

Potentional reasons for your girlfriend gaining weight:
Before: The single city girl had more time to go to the gym
Now: She is spending much of her free time with you 

Before: She may have eaten a  really light dinner if she wasn’t  hungry, perhaps just grabbing a yogurt or frozen Lean Cuisine for dinner
Now: She’ll have a real dinner with you… and chances are that it isn’t really “light”!

Before: She used to be health conscious for the most part if she was ordering in, cooking or eating out – perhaps ordering in steamed Chinese food or making an egg white omelet. And in a restaurant, it was always grilled fish, veggies and a salad with dressing on the side.
Now:  Since you’ve come along, things have changed!  Who wants boring steamed Chinese food when you could share your greasy noodles and General Tso’s Chicken? While she won’t order her own french fries, she’ll grab a few off your plate. And cooking dinners are no longer light  – bring on the pasta and bread!    (pic is of dreaded “bra or back fat”)
 
Before: She never kept chips, cookies and ice cream in her apartment. Instead it was stocked with fruit, yogurt and maybe a few portioned controlled snacks like Skinny Cow bars
Now:  She is faced with major temptation from all your junky snacks (chips, ice cream, cookies, etc). Even something small like a few teaspoons of your Ben & Jerry’s ice cream can pack on 5 pounds in a year!   (pic: she does not do well with temptation)

Before: Of course she would have a cocktail, or two, when she went out with the girls or on a date, but rarely would she come home to have a glass of wine with her dinner (wine doesn’t go too well with yogurt or egg white omelets)
Now: The bottle of wine gets opened almost every night. After all, what is better than enjoying a bottle of wine with your sweetie!

 
Tips to help slim your girl down
1.Do NOT tell her she needs to lose weight. This is the worst thing you can do. Chances are it will backfire and she’ll eat more when you aren’t around.

2. Instead tell your girlfriend that YOU are trying to eat healthier and shape up. Start by keeping the junk food out of your apartment, especially the junk food she likes. If you are dying to have your chips, eat them when she isn’t there or better yet, eat them when you are at work.  If you keep her favorite foods there (Ben & Jerry’s Chubby Hubby) she will eat it.  

3. Set a good example. Ever hear the expression – “Monkey see, monkey do”? (I am not suggesting city girls are monkeys!). It is likely that she will adapt to at least some of your good habits if you set a good example. But don’t act superior as that will only cause her to rebel.

4. Do more cooking at home versus ordering in. Learn a few simple healthy recipes and cook her dinner. She’ll love that. Maybe she’ll serve you a non-caloric dessert. Again, a win win situation for all.

5. Toss out your unhealthy take-out menus and find some newer healthy ones. Suggestions: Rotissiere chicken, middle eastern (minus the breads and spreads!), Japanese, Diner (I’ll give more suggestions on take out meals at a later post).

6. Suggest to her that you both do a new athletic activity together. Again, a win-win situation. You get to work out, spend more quality time with her and help her burn a few pounds. Possible activites:  bike rides, sign up for a local 5K road race,  hiking on the weekends, spend more time in the local park playing frisbee or taking walks versus sitting on your butt watching the game.

7. Tell your sweetie that you are trying to cut back on drinking a bit. Try to limit alcohol to 2 nights a week. Maybe save it for when you are out in a restaurant or bar. It won’t be as much fun for her to drink alone.

Lastly, take a good look in the mirror. My guess is that if your sweetie has put on a few pounds, so have you! Use the above tips on yourself.

Have you ever felt really exhausted in the middle of your workout? Maybe even slightly nauseas or lightheaded? If so, chances are it had something to do with what you ate or drank (or didn’t eat or drink) prior to working out. Your nutritional intake prior to exercising has a major impact on your energy levels for your workout.

Some of my clients eat too few calories during the day in attempts of trying to lose weight. This will only backfire as consuming inadequate calories during the day and/or skipping a pre-workout snack will lead to lower energy levels during your workout. Therefore, ultimately you will burn fewer calories in your workout. Other people have crazy schedules and forget to eat or stay hydrated. This will also have a negative impact on their workout.

I had one of these low energy “episodes” at the gym last night and ended having a totally useless workout. I could have been home watching “House” or working in this blog! My low energy levels were due to inadequate fluid and carb intake prior to working out. I have limited time to work out due to my crazy work schedule and therefore like to maximize my workout time when I’m in the gym. I am usually quite good about my sports nutrition … but this “episode” shows I don’t always practice what I preach! 

 Here was the scenerio:
- I had a crazy day with back to back clients
- Inhaled a small salad with grilled chicken and oil and vinegar for lunch about 1 pm  (problem: no carbs)
- Felt very fatigued all day and drank several cups of coffee to wake myself up (problem: too much coffee)
- Didn’t feel thirsty so drank minimal water all day – only ~ 16 ounces. (problem … inadequate fluid leads to dehydration)
- Headed to the gym without having a pre-workout snack  – again rushed and didn’t feel hungry (problem: low blood sugar levels)

I was attempting to do my favorite 75 minute interval leg workout consisting of jumping rope fast for about 3 -4 minutes in between sets of squats, lunges, deadlifts,  etc.  Studies have shown that interval training is great for conditioning and speeding the metabolism. Unforunately, I didn’t get “conditioned”  very well as about 10 minutes into my routine, I felt extrememly weak and somewhat nauseas. I realized what the problem was and started chugging water and ate 1/2 energy bar. But it was too late at that point. I was barely able to finish 30 minutes of working out. So I ended up having a pretty much useless workout on one of the few nights I have time to go to the gym.

So the point is that most of us are really busy and want to make the most of our workouts. We all have different goals – losing weight, getting toned, building muscle mass, training for a race, stress management, improving health, etc. But whatever your goals are, nutrition will play a major role in helping you to attain them. Don’t do what I did! Focus on eating the right food and fluid prior to working out. In future posts, I’ll talk more about what to eat during and after workouts.

Tips to maximize your workout:
1. Make sure you go into your workout being really hydrated. Chugging a glass of water an hour before your workout isn’t going to hydrate you. You really need to be drinking fluid all throughout the day THEN drink 16 ounces 1-2 hours  prior to working out. 

2. In additon, drink fluid while you are working out. Drink approximately 3 – 6 oz every 10 -15 minutes during exercise. So basically a 16 oz bottle for an hour of exercise. This is especially important if you are doing aerobic exercise or interval training.

3. Make sure you have a light snack prior to working out that contains some carbs. The size of the snack really depends upon the type/length of workout you are going to do and your own body size. I might suggest a snack of 150-200 calories. If you are trying to lose weight, have a low body weight or are just going to do a light workout, you could get away with ~ 100 calories or so.

4. Ideally, include a little protein in this snack (~ 10 grams ), especially if you plan on weight training.  However,  the bulk of your snack  should be carbs as carbs provide quick energy. Examples: yogurt, energy bar, string cheese and an apple, whole grain crackers, etc.

5. Nothing wrong with having a cup of coffee prior to working out. It can actually help energize you – but don’t neglect the water like I did!

Check out my previous posts  for more detailed info on sports nutrition:

Fuel your workout

Watch Martha on YouTube talk about fueling your workout 

Pre and post meals to maximize muscle development