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.

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!

You are diligent on your eating and weight loss plan. But to your dismay, after an inital weight loss, the scale just won’t budge! In my post last week, I talked about why these frustrating plateaus occur. Today, I will give you tips on how to breaking through a weight-loss plateau just in time for your scimpy spring/summer clothing! Read on …

Tips to break your weight loss plateau
1. If you have stopped keeping food records (or never started!), it is time to start again. Weigh and measure foods. It is possible that your portion sizes are getting larger or you are unconsciously eating during the day. Check out my previous post on food records and weight .

2. Try to change your diet around a little.
- If you are eating three meals a day, try to eat 6 mini meals.
- If you are on a low fat diet, try a lower carb diet for a few weeks.
- If you are eating late at night, try to stop eating at 7-8 pm.
- If you are enjoying a glass of wine or two a day, try to cut out all alcohol for a few weeks.
- If you eat a light breakfast and a large dinner, try to reverse this.

3. Make some changes in your exercise program. Try one or more of the following tips:
- Add in another day of exercise each week
- Make your cardio sessions 15-20 minutes longer than usual
- Increase the intensity of your cardio sessions
- Vary your forms of cardio – try spinning, kickboxing, jumproping, etc.
- Work out with an energetic friend or personal trainer for a month (Pic is of my cycling friends Tom and John who help motivate me when I am feeling sluggish on our 55 mile ride to Nyack!)
- Set a new exercise goal such as running your first 5 K race
- Add in weight training if you are not already doing so (aim for 3 sessions a week)
- Try interval training: increase the intensity of your cardiovascular or aerobic exercise by adding short bursts of higher-intensity movement, such as sprinting. These intervals should last 30 to 60 seconds and be followed by less intense exercise for two or three times the length of the burst. Start by adding one or two of these intervals to your routine, then increase the number as you improve your conditioning
- In addition to working out at the gym start walking more. Walking a mile burns approximately 100 calories.

4. Focus on how much healthier you feel after losing weight rather than focusing on numbers on the scale. See how your clothes are fitting differently. I actually think that it is best for some people not to get on the scale at all as they tend to become obsessed with numbers.

5. Lastly, be patient. Plateaus will almost always break. The trick is staying motivated long enough for it to break!

Does a tasty cocktail or chilled glass of wine call your name as the weather turns warmer? If so, you aren’t alone! As we come of out of winter hibernation, our mood improves and the days stay lighter longer, many of us get the urge for a cocktail or two after work. We crawl out of our winter “slug-like” mode and hit the bars with our friends. Who wants to go home and watch tv – or take a 6 pm spin class for that matter – when all your friends are out at the new hot spot roof top bar!

“Liquid Spring Fever” hit full force this Wednesday evening as the temperature peaked at 90 degrees. As a typical city girl, I had 4 texts from friends asking to meet for drinks. Of course, I could not refuse! But what happens then these texts come in 5 nights a week? The calories in booze adds up quickly! If you aren’ t careful, your muffin top will sprout just in time for bathing suit season. Read my tips to minimize damage done by “Cocktail Spring Fever”.

Does this sound familiar?
- Skip the gym to hit the hot new roof top bar
- One drink leads at 3 or more…
- Trying to meet Mr. or Mrs. Right at your local bar
- How else would you socialize after work other than having a few cocktails?  (Pic is of me and party friends Paula and Alba)

Solutions to minimize damage done by “Cocktail Spring Fever”:
1. The obvious solution is to drink less. Set limits on yourself as to how many cocktails you will have a week. My suggestion is no more than 7 drinks a week for women and 14 drinks a week for men (I know this isn’t fair but these are the general recommendations!)

2. If you have trouble limiting your cocktail intake, you will need to limit the nights you go out. You don’t have to go out with every friend who texts you. Be discriminating! My suggestion would be to have no more than 3 nights a week involving alcohol.

3. If one of your reasons for going out is to meet guys (or girls), then think of alternate avenues that don’t involve bars or alcohol. For example, central park is filled with hotties on bikes or running. Meeting someone in this environment will help you to avoid the “beer goggle” syndrome. So get out your bike or running shoes … and hot outfit of course!

4. Even better, join a club for running, biking, or triathlon training. A sure-fire way to meet athletic people.

5. For those people who enjoy a little early am torture, sign up for a 6 am boot camp workout 3 days week. You will quickly learn your lesson when you have a drill sergeant yelling at you to do 15 more pushups as you feel nauseated from your activities the night before.

You started a diet and initially saw the scale drop. However, after a few weeks or months, the weight loss stopped. You are being diligent with your diet and exercise plan (or so you think!), but the scale will not budge. This is called a plateau and is experienced at some point by almost everyone trying to lose weight. Plateaus can be a very frustrating experience and can make you question your motivation for staying on the straight and narrow with your eating and exercise plan. Read on to learn why plateaus occur.

I  get asked all the time “So why do plateaus occur? I have not increased my food intake or decreased my exercise”. It can help you to deal with these plateaus if you understand what is going on in your body.

Here are several possible explanations for plateaus:
A. Plateaus can occur after the first few weeks of a following a low carb diet. This is because your body initially lost a lot of water and now the body needs to “regulate” its fluid balance. Keep in mind that it is difficult to lose more than 1-2 pounds a week of fat. Rapid weight loss is usually mostly water. For example, If you lost 6 pounds the first two weeks of dieting, at least half of it was from water. Your body will hold back onto some water in the next few weeks. Therefore it is likely that you will not lose any more weight for 1-3 weeks. This is more like a mini plateau.

B. Secondly, the body does not always lose weight at an even pace. I have many clients who lose 2 pounds one week, no loss for 2 weeks and then lose two pounds again the following week. While this is not really a plateau, it can be very frustrating.

C. Third, it is possible that you have become less diligent with your diet and exercise routine. It is common to lose a little focus after the initial part of your weight loss plan. You may find yourself drinking an extra glass of wine or increasing your portions without realizing it. Perhaps you are not exercising quite as much as you did in the beginning. These small changes can slow or halt your weight loss.

D. The last explanation is that your body needs fewer calories as your weight decreases. You can’t expect that your body will lose weight at the same rate at a weight of 150 as when you weighed 170 pounds. This may mean that you will need to decrease your caloric intake, increase your exercise or just accept that your weight loss will slow down.

Now that you know why weight loss plateaus occur, stay tuned for my next post on tips to break these frustrating plateaus!

Soon the streets in NYC will be flooded with party goers dressed in green. After the parade, they will tumble into the nearest bar (preferably an Irish bar) as long  any kind of shamrock is displayed in a window. Even bars that you would never even think twice about going to will get crowded today as long as it displays something green in the window. The streets will be inundated with firemen and policemen (not on duty of course) roaming the streets – likely seeking libations. By the time I get out of work at 8 pm, the crowd on the streets will appear a bit tipsy. St. Patricks Day is a day for everyone to enjoy, whether it be watching the parade, dressing in your favorite green outfit or having a few brews!

 Here are some St. Paddy’s Day thoughts to get you in the mood:
 1.Go green. Get in the spirit, wear some green and try a green beer. I read this statistic: Pubs and bars use more green food dye on St. Patricks day than on any other day … hmmm… why would they ever use green food dye on any other day?

2. Check out the St. Patricks Day Parade (this link gives great info) This  annual parade down Fifth Avenue honors the patron saint of Ireland and is a New York tradition that dates as far back as 1766.  The festivities kick off at 44th Street and Fifth Avenue at 11:00 am on  March 17th, with bagpipers, high school bands, and the ever-present politicians making their way up Fifth Avenue to 86th Street, where the parade will probably finish around 4:30 or 5:00 pm. The New York Convention & Visitors Bureau says that the St. Patrick’s Day Parade is the largest and most famous of the many parades held in the city each year.

The best viewing spots are toward the north end of the parade route, away from the shopping and work-a-day crowds that throng the sidewalks below 59th Street. Try sitting on the upper steps of the Metropolitan Museum of Art for a great view or catching a close-up view of the marchers where the parade turns east on 86th Street.

 For those people interested in the traffic situation: The Central Park transverse roads will stay open to traffic. Pedestrian crossing along the parade route will be allowed on 49th Street to 55th Street, 57th Street and 58th Street, 59th Street eastbound only and 60th Street westbound only.  

3. Indulge in Irish food. Get into the spirit and have an Irish meal of corned beef and cabbage.  

 4. Loosen your belt notch as you prepare to build your beer belly. Check out the calories in these libations.

  *Keep in mind if you add whipped cream to your Irish Coffee, you will tack on ~ 75 – 100 calories. 

5. Check out Behind the Burner’s St. Paddy’s Day tips: What Ales You? Our Top 5 Picks for Celebrating St. Patty’s (Without the Green Beer)

6. If you get a chance, visit Chicago on St. Patrick’s day. They dye the entire Chicago river green. (see pic). Can you imagine the Hudson River being dyed green. I guess it doesn’t have too as it already has a somewhat greenish appearance.

 7. If you end up overindulging in green beer, check out my previous post on dealing with the dreaded hangover.

 
Happy St. Patricks Day!

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!

Not only does New Years Eve ring in the New Year, but I bet for many of you, it also rang in a hangover the next day. The kind where your head is pounding, you can barely open your eyes, your mouth feels like cotton balls, the nausea is overwhelming and junk food is calling your name. Been there, done that, swore you would never do it again. But you did! December 31st is one of the biggest party nights of the year. I was at the Snow Barn bar at Mount Snow, Vermont and witnessed the effects of excessive alcohol intake from many people surrounding me (of course, not me…)

So here is the question I bet many of you have:  Is there anything one can do to lessen the effects of having overdone the “adult beverages”?

Causes of hangovers
- There can be several causes for hangovers. Obviously overindulging is the major cause. Other causes could be drinking a beverage that does not agree with you. Colorless cocktails like vodka and gin are kinder on the body than dark whiskey or even red wine

- Not eating enough or being dehydrated prior to drinking can increase the risk of a hangover. Personally, if I did not drink enough fluid during the day, even 1-2 glasses of wine can cause a major headache the next day.

- Lastly, women are more susceptible to hangovers because they have less of the enzyme needed to break down alcohol.  (pic is city girl in party dress with nausea)

Why do hangovers occur?
The major reason is that alcohol dehydrates you. Alcohol blocks hormones in your kidney that normally would keep you from racing to the bathroom. With each drink, you effectively lose more water than you take in. Ever wonder why you keep running to the bathroom while having a few beers at happy hour? Dehydration leads to headaches. Here is another problem: when breaking down alcohol, your body pumps out lactic acid and other byproducts that hinder the production of glucose (sugar) and electrolytes (salts and other minerals that keep your body functioning properly). This can cause that weak woozy feeling you experience the next day.

So how should we deal with hangovers?
Of course, the best way to deal with hangovers is to prevent them! Moderation is always best. But if you do have one too many, here are some tips that may or may not help you:

1. Sleep! Stay in bed as long as you can and give your body a chance to recover.

2. Re-hydrate yourself. Drink plenty of water (though water is not that appealing to me if I feel hungover) or any beverage that appeals to you.

3. Drink a sports drink like Gatorade or Powerade. This will help to replace the electrolytes that your body lost during the night before.  (pic is of city girl who obviously overindulged)

4. Eat something. This can help to coat your stomach from the previous nights overindulgence in adult beverages.

5. Pain relievers such as aspirin, ibuprofen and acetaminophen all can help with headaches. However, be careful when mixing acetaminophen, such as Tylenol and Excedrin, with alcohol as it can cause damage to the liver.

6. Alternate between a hot and cold shower.

7. In Ireland, it was said that the cure for hangovers is to bury the ailing person up to the neck in moist river sand. Hudson River anyone????

8. A last resort: Legend has it that a morning nip – the “hair of the dog that bit you”-  can keep a hangover at bay. However, this would not be my first recommendation!

Dating can be a fun … but it can also be a way to pack on the pounds. Out for drinks with Tom on Tuesday night (3 glasses of wine) … no time for the gym. Then dinner at the new tapas hot spot with Bob on Wednesday night (multiple glasses of sangria and endless tapas ).  Then out to the steakhouse bar with girlfriends on Thursday night (pic of myself, Esther and Paula at Rothmans Steakhouse in NYC) – because that’s where all the guys hang  (3 glasses of wine) … then munchies later on. What is a city girl to do? We want to meet Mr. Right – but we also want to keep fitting into our skinny jeans.

Obviously, city girls don’t want to make a big scene about the fact we’re watching our weight. I don’t think any guy likes a woman who “eats like a bird” and/or orders everything made special (steamed, sauce on the side, grilled without any oil, etc). There is nothing wrong with ordering a burger and fries and or a plate of pasta or even your own dessert on occasion. However, if you are out in restaurants or bars several nights a week, you will need to make some changes if you want to continue to fit into your clothes. Rather than being obvious about watching your diet, try these discreet tips.  First, check out these typical scenieros:

Typical sceniero:
HIM: He passes you the bread basket.
YOU think:  He offered it to me, I don’t want to be rude and say no.
INSTEAD say: No thanks. No explanation needed! Many people are trying to avoid eating bread at dinner.

HIM: What do you want for dessert? I’m going to get the chocolate mousse cake.
YOU think:  Mmmm, that sounds good. I really don’t want to break the festive mood
INSTEAD say: I’m too full to get my own, but I’ll take a bite of yours if you don’t mind. Also. keep in mind that overeating will make you feel sluggish.

HIM: Let’s split an order of fried calamari as a starter.  (pic of man with fried food)
YOU think: How can I say no and be a party pooper?
INSTEAD say: I’m not a huge fried food person. Or the same excuse – it will make me to full.
 

Restaurant tips to stay slender while dating:
1. Play a role in selecting the restaurant. Suggest a restaurant where you know you can get healthy choices.  Some men like it when a woman takes charge! Of course, this doesn’t mean that you should pick a restaurant where the entrees are $40!

2. Eat really slow. Most guys tend to inhale their food. So by the time he has finished his meal, chances are you’ll only be half way done. Then put your fork down and push the plate away. If you like, you can tell him you’re full and offer him some of your meal.

3. Talk a lot (but not so much to be annoying!). This will mean less eating.

4. When he asks if you want dessert, say the meal delicious and that you are really full. Tell him you don’t want your own dessert but that you’ll take a taste of his. Take a bite …. that’s it! Order a cup of coffee or expresso so you can drink while he eats.

5. Alcohol can be a problem. Guys tend to weigh more than women, have more muscle mass and can metabolize alcohol more efficiently. But often times, we go drink for drink with the guys.  A cocktail before dinner, sharing a bottle of wine with dinner and then an after dinner drink.  This is not good! Drink slowly and drink a lot of water in between alcoholic beverages. You should really only be drinking one alcoholic beverage for his two. Limiting your alcohol intake is a win-win situation. You will save calories, the potentional for a hangover the next day and you’ll also avoid the “beer goggle” (see pic) syndrome (thinking he is cuter than he really is!)

6. If you’ve had an especially busy week with dating/eating/drinking, skip the night out with your girlfriends. Instead, hit the gym and eat a light dinner.

Check out this fun site, tres sugar,  for more tips on dating