How much sugar do YOU eat a day? Our sugar intake is a growing problem. It plays a major role in obesity and contains empty calories. It’s also being linked to numerous diseases (more on this in an upcoming post). So naturally, you are trying to cut down on sugar and have probably cut down on the obvious sources of sugar. But what about hidden sources of sugar? How much is too much and where do you find it? Read on to find out hidden sources of sugar and learn what is the maximum anount of added sugar you should consume in a day. Also check out my video on sugar (made on my new mac!)

Other names for sugar
Some forms of sugar are touted as more healthy than others. But basically, sugar is sugar!
Here are some other names for “sugar”:
Agave sugar or nectar, apple juice concentrate, brown sugar, corn syrup, fructose, high fructose corn syrup, honey, molasses, maple syrup, raw sugar, table sugar, powered sugar,  evaporated cane sugar, etc.

Recommendations for sugar intake:
You may be wondering how  much sugar you should eat a day. Here are the recommendations:
- Women: 25 grams (or 6 1/2 teaspoons or 100 calories)
- Men:  38 grams (or 9 1/2 teaspoons or 150 calories)

Check out my video on Hidden Sources of Sugar ( I just a new mac … so you will be seeing a lot of videos from me!)

Sugar content of common foods and beverages:

Pretty scary!

Tips to cut down on sugar
1. Avoid sugar sweetened beverages. This includes soda, flavored waters and ice teas.

2. Become label savvy. Check labels for sugar grams as well as servings per container. See the ice tea label on the right. That product contains 2  1/2 servings per bottle for a whooping total of 45 grams of added sugar or 11 tsp. FYI … 4 grams of sugar = 1 teaspoon

3. Limit juice – even juice without added sugar is a concentrated source of calories. The whole fruit contains more fiber and is more filling than drinking juice.

4. Limit all added sugars (see above for other names for sugar).

5. Don’t worry about the naturally occuring sugars found in fruit, milk or plain yogurt. *Unless you  have been advised to limit these foods for a medical condition (i.e. a diabetic would need to account for these foods when carb counting)

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.

 The arrival of summer brings a flurry of social activities – pool parties, beach parties, BBQ’s, rooftop parties, birthdays (why are so many birthdays in summer?), etc.  And of course all of these get togethers revolve around food and/or booze. While it is great to spend time with friends, neighbors and family, if you aren’t careful, these parties can start to pack on the pounds. By the time Labor Day rolls around, your muffin top will be spilling over your bathing suit.

I thought about doing this post because many of my clients (as well as myself) have been struggling with how to handle this increased party frequency from a food and alcohol standpoint.  Speaking of parties, the pic on top is of my bday get together at Cellar Bar (liquid calories were flowing …) and pic below, Paula’s bday party at Otto (wine, pizza, pasta, bread, desserts). We ended up overindulging at Otto’s because we didn’t get our food until until almost 10:30 pm. Low blood sugar and alcohol = overconsumption!

Tips to slim your summer party
1. Offer to bring a healthy dish to your neighborhood party so you can avoid Mrs. Smith’s mayo packed potato salad and dressing drenched green salad. Suggestions: interesting summer salads made with healthy dressings, fresh fruit in season (try making fresh fruit kabobs), grilled veggies, green salads, pasta salad made with whole wheat pasta and tons of veggies with light dressing.

2. Add some lean protein to your BBQ choices. Let your neighbors indulge in ribs and cheeseburgers, while you have a turkey burger, veggie burger, salmon burger or grilled chicken breast.

3. Lighten up on the alcohol and remember that liquid calories DO count! Wine spritzers, light beer or dilute drinks with non-caloric mixers are your best bets (i.e. small amount of vodka and diet lemonade.) Keep in mind that the hot weather dehydrates you, which will increase your thirst …which in turn can cause you to drink more alcohol. Make sure you stay hydrated with plenty of water.

4. Plan ahead. If possible, find out what will be served at the party so you can strategize ahead of time. Check out the restaurant menu online. Remember not to go to a party too hungry – have a light snack ahead of time.

5. Set limits for yourself. If you know you’ll be going to a pool party and BBQ this weekend, limit your food and alcohol intake at your friend’s bday party on Thursday night.

6. If possible, try to arrive a little late to the party – or leave before desserts (without appearing rude of course!) This cuts down on eating/drinking time.

7. Wear a tight outfit (or bathing suit) to the party … you will be more body conscious and less likely to overindulge!

8. Try to include some physical activities in the parties. For example, frisbee or volleyball.

No time for breakfast again? So you grab a bagel or muffin on your way to the office. Yikes … too many calories and no fiber or protein to keep hunger in check! The good news is that there are now some “somewhat” healthy breakfast choices that you can grab on the run. Check out the new Subway breakfast menu.

I’m sure most of you have had a sandwich at Subway at one time or another. They’ve now added breakfast items to the menu. The breakfast sandwiches are made with omelets from regular eggs or egg whites and are served on English muffins, flatbread or Subway’s fresh-baked sub rolls. You can create your own sandwich or choose one of theirs: 
- egg & cheese
- steak, egg & cheese
- double bacon, egg & cheese
- black forest ham, egg & cheese western egg & cheese  (pic is of Alexis, registered dietitian cutting sandwiches)

Nutritional content

The taste test …
On a busy Friday morning at the hospital where I work, I volunteered to get breakfast sandwiches for my co-workers to taste test. You know you’re in for some scrutiny when something is taste -tested by nutritionists (and no, we don’t cook the hospital food!) We only tasted the low calorie sandwiches on the english muffins. Here is what I purchased:  (pic of Samantha, registered dietitian testing sandwiches)
- egg whites and american cheese
- egg whites with swiss cheese
- egg whites, steak, american cheese
- real egg and american cheese
- egg whites, cheese and ham

Nutritional  content

The results
The overall feeling was that these sandwiches were an acceptable replacment if you had to eat on the run. However, no one, including me, was ready to give up their Greek yogurt and berries! Here were some specific comments:
- it was great that they had the option for light wheat english muffins with 5 grams of fiber
- bread should be toasted more (however I kind of liked it the way it was)
- avoid the swiss cheese (had a funny taste)
- the meats were salty and overall sodium content was rather high
- the price was right ~ $1.75
- nice idea that you are able to add your choice of veggies to the sandwich
- you can’t beat the calories!  (pic is of Amy, registered dietitian, taste testing sandwiches)

Bottom line -  not a bad choice if you had to eat on the run. Avoid the meats if you want to lower the sodium content somewhat.

How many times have you skipped lunch only to find yourself raiding the vending machine at 4 pm? The carrots you brought in for your afternoon snack just won’t cut it. Or how about when your 8 pm dinner turns into a 10 pm dinner?  The bread basket is calling your name and you can’t stop at just one piece. Your stomach has turned into an endless pit. Grilled fish for an entree – forget it! All you want is a huge bowl of pasta. These scenarios have one thing in common: waiting too long to eat will eventually cause you to overeat. You can prevent this from happening with a little awareness and planning.

Eating at regular intervals can be difficult when you have a busy schedule. Meetings back to back, work deadlines, picking the kids up at school, trying to fit in a workout, etc. Healthy eating tends to take a back seat. Or perhaps you are dieting and intentionally skip meals in hopes of cutting calories. This tactic will eventually backfire. In both of these situations, when you eventually do get around to eating, you can’t stop – it feels like you just can’t get full! What is going on?

The problems with going too long without eating:
- Your brain secretes “food seeking” signals, usually for sugary or fatty foods. You can’t fight these brain chemicals and will eventually give in to eating (often overeating).
- In addition, when you go too long without eating, it’s common to get feelings of low blood sugar. You might feel tired, shaky or have a headache. This is usually accompanied by strong carb cravings.

The solutions:
1. Don’t let more than 4 hours or so go by without some kind of a “feeding.” I tell my clients to treat food like medication – eat it whether you are hungry or not. Because once you get low blood sugar, you may not be in full control of what you will eat. The trick will be to prevent the low blood sugar from occurring.

2. Plan snacks to keep with you in your desk, office refrigerator or briefcase/pocketbook (or man bag – see pic) Good snacks include: fruit, nuts, string cheese, laughing cow cheese and high fiber crackers, yogurt, cottage cheese, popcorn, high fiber energy bar, etc.

3. Don’t skip breakfast. The best kind of breakfast is one that contains some protein, a little fat and high fiber carbs. This promotes a slower rise and fall of blood sugar. My favorite is: 2% Greek yogurt, Fiber One and berries.

4. Don’t eat lunch too late. This will likely cause you to overeat.

5. If you know you will be having a late dinner, eat a healthy snack (see above) an hour or two before going to the restaurant.

Bottom line, by preventing low blood sugar now, you will be able to control your food intake later!

Are you one of those people who just can’t keep their hands out of the restaurant bread basket? Maybe you’re really hungry, but likely you do it just because the bread is in front of you. You tell yourself you’ll just have one piece … which turns into three. Not to mention the butter you smear it with or just as bad, the frequent olive oil dips. There is nothing wrong with eating a piece of bread, but when one piece leads to several, this can be trouble if you are trying to watch your weight! Read on to learn tips on how to control your intake of bread .

The calories add up…
So how bad can one little piece of bread with butter be? Obviously it depends upon the size of the bread and the amount of butter or oil you use.
Here are the calories in common breads:
- small piece of Italian bread can have as few as 50 calories
- medium size piece of foccacia (2 oz) has 180 calories
- dinner roll (2 oz) has 160 calories

Now the spreads are where you can do some major damage! The calories from butter and oil add up really fast. While it is true that olive oil is a healthier choice than butter, your fat cells don’t know the difference between a good fat and a bad fat.
Here are the calories in spreads:
- 2 tsp butter has 70 calories
- 2 tsp olive oil has 80 calories
- 2 Tablespoons hummus has 50 calories

So basically, a roll with a few olive oil dips can be 240 calories. Get ready to jog 28 minutes or walk 67 minutes to burn this off!

Tips to limit bread intake in restaurants:  
So you are sitting in a restaurant, cocktail in front of you, waiting for your food. The bread basket is calling your name. How do you handle this?

1. Tell the waiter to remove the bread basket. This is most obvious and effective way to control your intake.

2. Take one piece of bread – no butter or oil 

3. Keep the basket out of your reach  (pic is of “Mr. Bread Man” in Hearth NYC restaurant. His job was to plop a piece of bread down in front of you as soon as you finished the piece he previously gave you…)

4. If you love bread, take 1 – 2 SMALL pieces and omit the starch (i.e. potato) with your meal. Omit the added fat to save 100 calories or more

5. Have a light snack before you go into the restaurant, so you will not be starving

6. Ask for your salad immediately, so you will be less tempted to eat the bread

7. Think about this bread situation ahead of time. Play the scenario in your head of you resisting the bread. Repeat the mantra (not out loud) “I will not eat the bread.” 

8. Enlist the support of your dining partner not to let you have bread. Perhaps you shouldn’t do this on your first Match.com or Jdate though …

Dining out is one of life’s most pleasurable experiences.  However it can be a little too pleasurable for some! A martini here, a few bites of chocolate mousse there, fresh bread dipped in olive oil … soon enough your belly will be bulging out of your pants. The good news is that with a little planning and discipline, you can still eat out and maintain your waistline. (pic is of my coworkers and I dining out at Le Rouge Tomate) 

Here are some common problems areas and tips on how to deal with them:
1.  Portion sizes. Portion sizes in most restaurants tend to be oversized. Cut down on the portion sizes by:    
   - Splitting an entree with a friend
   - Ordering a half order of pasta for your entree, along with an appetizer
   – Ordering two appetizers instead of an entree
   – Taking some food home in a doggie bag
   – Avoiding those restaurants known to serve large portions
   – As soon as the food comes, portion off an “appropriate” amount to eat
   – Ask the waiter to bring you only 1/2 of your entree and wrap the rest up for you to take home

2. Excessive fat.   Restaurant foods are often high in fat. Your meal probably contains  
more fat than you realize, whether it is the olive oil drizzled over your salad, the oil used to sauté the portebella mushrooms, or the butter added to the marsala sauce. For example, butter is often added as part of  a roux to thicken a sauce. This is rarely stated on a menu.  Also many chefs “top off” the supposedly plain grilled fish, meat or poultry with butter. Here are some tips to cut down on fat intake:
   – Avoid fried foods
  – Avoid sauces containing butter, cream or cheese. Keep in mind that oil, although low in saturated fat and cholesterol, has the same total fat and caloric content as butter.
   - Request that salad dressings and sauces be served on the side
  - Ask questions – don’t assume what ingredients are used.
   – Request foods be prepared your way.

3.  “All-inclusive meals” These meals include appetizers, entree and dessert. We may feel compelled to eat each course because it is included in the price. It is generally recommended that “all-inclusive” meals be avoided. Avoid these meals! Order a la carte instead. It’s better to pay an few extra dollars by ordering  a la carte than to deal with the cost and embarrassment of having to buy new clothes!  (Pic is of me being “force fed” dessert)

4. Alcohol. Aside from being high in calories, alcohol tends to weaken willpower and  may impede the body’s ability to burn fat. Therefore, it is best to limit your intake of  alcoholic beverages. (This man seemed to be enjoying his vodka and tonic … wonder if he overindulged later on?)  
 
5. Too hungry by the time food arrives
   – Make dinner reservations earlier
   – Plan an afternoon snack between lunch and dinner. This will help get your blood sugar up so you won’t be so hungry at dinner.
    - Fill up on water or a club soda, rather than rolls and high calorie appetizers. The club soda is good because it will make you feel bloated and less likely to want to eat.

6. Little willpower.   Try to plan your meal in advance. It is much easier to think about
what you are going to order before you get to the restaurant than to make wise choices once the menu arrives. Check out the menu online ahead of time so you can plan in your mind what you’ll eat. Push the bread basket away from you.

7. Extra’s  (i.e. bread and butter on table) For some people trying to lose weight, bread can be a  major problem. There is nothing wrong with eating a piece of bread, but when one piece leads to four, this can be trouble!  Stay tuned for my tips on how to avoid eating the bread on the table…

Do you want to prevent unwanted weight gain, or promote weight loss, without even trying? Increase the number of steps you take each day and you’ll be on your way! The best  way to stay motivated and to keep track of your walking is to use a pedometer. Studies have shown that wearing a pedometer is associated with weight loss even in those people who don’t “diet”.

Many of my clients tell me “I walk a lot”. But without actually knowing how much you walk, it can be difficult to assess your progress and set goals. The pedometer (or step counter) can be a great tool to help motivate you to move more.  It is inexpensive, easy to use and a no brainer – just clip it on your belt and your every step will be tracked! It is a great behavioral tool to get you off the couch. And you don’t need to purchase an expensive gym membership or special clothing. .. just a good pair of sneakers or walking shoes.

How much walking should you do?
On average, American adults in the U.S. take 5700 steps a day. Sedentary people generally move only 2000-3000 steps a day (and I’ll bet many of those steps are to the refrigerator). To be considered “active”, the general recommendation is to walk 10,000 steps a day. What does this mean? One mile is equivalent to approximately 2000-2500 steps, depending upon your stride.  But keep in mind that this might not be realistic for everyone. Health experts have suggested that it is more effective for individuals to work on increasing walking from their baseline (see my tips below) as opposed to focusing on the actual number of 10,000 steps. Some people can get health benefits from walking 4000-7000 steps a day, whereas others might need even more than 10,000 for weight loss. 

Check out this helpful LINK for  buying and using pedometers:  

Tips to maximize the benefits from your pedometer:
1. Wear the pedometer for a week to get a baseline of how many steps you walk in a typical day. Clip it onto your belt and keep it on from morning until night. You will get concrete info as to how many steps you walk each day.

2. Once you  have your baseline,  set a goal to slowly increase your steps. I would recommend increasing by 200-500 steps a day each week. So if your baseline was 3000 steps on week one, week two you would aim for 3250-3500 steps.

3. Keeping records of your steps can motivate  you to increase your walking.

4. Keep in mind that all pedometers are less accurate when walking at very slow speeds (less than 30 minutes per mile).

5. Try these little tricks to increase your steps:
- parking further from the door of your destination
- taking the stairs rather than the elevator
- pace around as you talk on the telephone
- take a marching-in-place minute once an hour
- get off the bus or subway a stop early

I have several clients who have started using pedometers and are much more motivated to increase their walking. It is kind of like a game! Check your pedometer throughout the day and see how you can meet your step goal.

Get your pedometer today and watch the pounds slowly melt away….

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?

You can’t wait for your vacation – visions of lounging poolside with a margarita in hand are floating in your head. However, in the back on your mind, this excitement is dampened by fear of gaining weight while on vacation. All the food … booze … and no gym! The last thing you want to do is to come back from vacation with a bloated belly. A tan body can only hide so much. Is it possible to prevent weight gain while on vacation?

This concern of weight gain has come up several times recently with my private clients (*name changes of course) who are getting ready to leave for vacation. Susan is heading to Croatia with friends who love to party. George is heading out to his favorite couples all-inclusive resort in Cancun. Unlimited food and booze spells trouble for him in numerous ways.  Many people gain weight while on vacation. The trick to prevent this is to identify potential problem areas and come up with a game plan on how to handle them.

So here are the potential problems:
1.Many of us like routines and feel safe with then. Once out of routine, it is easy to fall apart when it comes to your eating and exercise schedule.

2. Often times, there is no access to a gym. This thought is especially of concern to gym rats who are locked into their same old routine of using the treadmill and weight training. 

3. More booze! Perhaps a drink at brunch, drinks poolside, then happy hour, wine at dinner and perhaps more partying later on.

4. No access to your favorite dietetic foods (i.e. I can’t believe its not butter spray, diet salad dressing, light mayo, low carb bread, etc.)

5. Fear of the unknown. What types of foods will be available? Will I be able to resist these foods when I’m not in my own environment? Will I have access to a gym?

6. Time on the road can lead to unhealthy food choices. Think about those  long car trips or time in airports.

7. Pressure from family and friends to partake in eating/drinking festivities or overall sloth like behavior.

Tips to minimize vacation weight gain:
1. If possible, plan an active vacation. For me, the ideal vacation would be a ski or biking trip. That way you get to be active during the day and enjoy good food and desserts at night, minus the guilt. Oops …did I forget to say wine?

2. If you’re not going on an active vacation or don’t have access to a gym, be active in other ways. Take daily long walks on the beach. Rent bikes. Swim laps in the pool. Do tons of sightseeing. I know when I travel to Italy and consume pasta/bread/wine daily, I don’t gain weight because I walk hours a day.

3. Avoid the vacation mentality of  “I’m on vacation so I can eat and drink whatever I want”. True, you can have some indulgences, but it shouldn’t be a free-for-all. Keep the treats to a minimum – maybe one a day.

4. Stick to at least one familiar meal a day if possible. For example, if your usual breakfast is egg whites and fruit, try to have the same while on vacation. This routine can make you feel more in control for the rest of the day. 

5. Avoid wasting calories. Why eat the stale bread at dinner? Or have that second pina colada when the first one wasn’t even so good?

6.  If you do feel the urge for an afternoon cocktail poolside (or at least want an excuse to see the cabana boy …), stick to low cal drinks such as wine spritzers or a light beer. Avoid the calorie and sugar ridden frozen drinks.  Make sure you drink a lot of water to stay hydrated.   (thirsty???)

7. Set a cocktail goal. I might suggest no more than 2 drinks a day (0r 14 a week!)

8. So maybe your meals will be larger, but chances are that you’ll save calories by avoiding all the snacks that you normally eat (mini chocolates, Skinny Cow bars, Pinkberry, etc.)

Bottom line, vacations should be a take to relax. You don’t want to spend your time worrying about if you’ll gain weight. Follow my tips and you should come back looking relaxed … and with no extra belly fat!