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)

Once upon a time, all fats were trouble. Times have changed, but “fats” still have a bad rap. There are actually good fats—the unsaturated kind that help fight disease. Nutritionist Martha McKittrick explains good fats vs. bad, why not all fats are created equal and what to eat for a healthy, omega-3 rich diet. (pic is of me and Divya Gugnani, CEO and Founder of Behind the Burner and Culinary Expert)

Check out my video from Behind the Burner:

For those of you who haven’t checked out Behind the Burner yet, I would recommend that you do so! It’s the perfect place to explore your culinary desires. Do you find yourself trying to sneak a peek into the kitchen of your favorite restaurant? Do your culinary experiments extend from humble pumpkin pie recipes to molecular gastronomy? Are you curious about the latest cocktail craze and wondering about what wine to drink with dinner? Do you want to make healthy and nutritious foods without sacrificing flavor?

Behind the Burner aims to satisfy your craving for insider food and beverage tips, tricks and techniques by convincing the best culinary experts to spill their beans. Renowned chefs, from Wolfgang Puck to Francois Payard and Michael White to Michael Psilakis, present best-practice, timesaving solutions that dissolve the boundaries between professional and home kitchens.

From poultry brine recipes to juicy hamburger recipes, simple salads, healthy snacks, and chocolate dessert recipes, we’ve got the secrets to serving exquisite food in a flash. They also give you deals on the tools and ingredients that the experts use and recommend. With Behind the Burner, learning never tasted so good!

When you hear the word “snack”, what do you think of? Probably something that is loaded with sugar and fat! Most snacks aren’t associated with good nutrition. However, snacks can actually be nutritious and can even reduce your risk of heart disease. The trick will be to find the right kind of snack and keep it on hand for those snack attacks … so you don’t end up running to the nearest vending machine.

Check out my video on Heart Healthy Snacking on Behind the Burner

For more snacks, check out my FREE Snack Survival Guide handout

With New Year’s eve around the corner, we are in the midst of the holiday party season. A little too much holiday cheer can lead to a skin tight clothing later!  I met with Divya Gugnani ( a city girl who has quite the active social life!) from Behind the Burner to discuss healthy holiday party tips.

CHECK OUT THE VIDEO:

Here are some of my Healthy Holiday Party Tips:
1. I’m sure you have heard it a million times, but it is true…never go to a party hungry. It will be almost impossible to resist the fattening hors d’oeuvres if you are hungry. Have a light snack that includes some protein an hour or so before the party. Examples could include (pick one) some nuts, cottage cheese, string cheese and a fruit, a yogurts, few slices of turkey. For example, if your party is starting at 8 pm, have a light snack at 7 or so. Eating something before going to the party will also help your body absorb the alcohol better.

2. Be careful with the appetizers as most of them are loaded with calories and fat.  An average mini appetizer has 100 calories. Try to limit yourself to one or two of these types of appetizers at the party. Be selective – don’t just grab the first one you see. Wait until you see something you really want.

3. Better choices for appetizers would be crudités (skip the fattening dips) or shrimp or sashimi type appetizers.

4. Moving onto the “adult beverages” ….what can I say? As I have said many times before, alcohol contains empty calories (85 calories for a small 4 oz glass!) and can decrease your willpower to watch what you eat – as well as cause a nasty headache and the munchies the next day if over consumed.  I would recommend you pace yourself. Alternate an alcoholic beverage with a club soda. Give yourself a “cap” for the night. (Not a night cap!!)  It might be two or three alcoholic beverages at the most. Don’t let yourself go above this limit.

5. I know we are all busy this time of the year, but make sure you schedule in exercise a few times a week.

6. Be selective … you don’t have to attend every party you’re invited to. Or make a quick appearance and skip the food and booze altogether.

7. Do your best to get adequate sleep. Being tired can decrease our willpower to watch what we eat.

Check out Behind the Burner:
For all you foodies out there, I would recommend that you check out Behind the Burner! If your food and wine adventures are more about the journey than the destination, Behind the Burner is the perfect place to explore your culinary desires. It contains great tips!

Stay tuned this Wednesday evening 12/9 at 6 pm to hear my interview on a blog talk radio show (PCOSChallenge Blog Talk Radio). The topic will be on Diet and Polycystic Ovarian Syndrome.  

Here is the info
Event: PCOS Nutrition
What: Informational Meeting
Start Time: Wednesday, December 9 at 6:00pm EST
End Time: Wednesday, December 9 at 7:00pm

 Go to the site for the call in number. There is no fee for this show! An inexpensive, informative way to spend an hour of your Wednesday night!  (Yes, that is a pic of me lecturing on diet and pcos)

 
What is PCOS?
 It is estimated that more than 1 in 10 women are afflicted with Polycystic Ovarian Syndrome (PCOS), yet most people are uninformed about it and have no idea that such a condition exists. Women with PCOS experience a combination of symptoms that can lead to serious conditions such as heart disease, diabetes, and infertility. In fact, PCOS is a leading cause of infertility in women. There is no cure for PCOS; therefore it is a life-long condition, and people need to be informed about managing this syndrome and all the symptoms associated with it. Because PCOS affects so many women, chances are that everyone knows someone afflicted with it. Therefore, it is important to stay informed. The purpose of this radio show is to inform people about PCOS and other diseases and conditions related to PCOS. The experts interviewed on this PCOS Challenge Blog Talk Radio show will give advice, support, and their insight to help women overcome PCOS. To join PCOS Challenge, visit www.pcoschallenge.com

Here is some of the topics we’ll be discussing:
- what is the best kind of diet for women with PCOS
- how to deal with carb cravings
- how to increase energy levels
- tips to handle the holiday season
- suggestions for meals and snacks

I will be interviewed by Sasha Ottey, the founder of PCOSChallenge. Sasha is a great interviewer and I’m sure she’ll ask me other good questions! I would highly recommend you all check out the site PCOSChallenge. It contains a lot of great information from numerous health experts in the area of PCOS. There are blogs you can check out and communities you can join.
(Picture is of Sasha)

Lastly, if you aren’t able to listen live this Wednesday, the show will be archived on the site. In addition, other interesting topics on PCOS including accupuncture and fertility and another show on pcos and acne. Check out this link to hear the shows.

Even though the ghouls and goblins have disappeared, don’t let leftover Halloween candy and naughty treats haunt you. If your sweet tooth keeps souring your diet goals, don’t fear, nutritionist Martha McKittrick shows how to “exercise” those demons away for good. For some of you, Halloween may have opened the floodgates for the taste of sugary tempting goodies. With the holiday season just around the corner, it is time to put the breaks on your sugar cravings now!  (Pic is of Martha and Divya with Halloween candy)

Last week, I was interviewed by Divya Gugnani from Behind the Burner for some  tips to help get you back on track after your Halloween

Even if you didn’t get “tricked” by the candy on Halloween, we still have the holiday season  around the corner. You can use these tips to help control your intake of tempting holiday goodies. Check out the video!

For all you foodies out there, I would recommend that you check out Behind the Burner! If your food and wine adventures are more about the journey than the destination, Behind the Burner is the perfect place to explore your culinary desires.

Behind the Burner aims to satisfy your craving for insider food and beverage tips, tricks and techniques by convincing the best culinary experts to spill their beans. Renowned chefs, from Wolfgang Puck to Francois Payard and Michael White to Michael Psilakis, present best-practice, timesaving solutions that dissolve the boundaries between professional and home kitchens.

From poultry brine recipes to juicy hamburger recipes, simple salads, healthy snacks, and chocolate dessert recipes, they’ve got the secrets to serving exquisite food in a flash. They also give you deals on the tools and ingredients that the experts use and recommend. With Behind the Burner, learning never tasted so good!

And stay tuned for 4 more videos of me being interviewed by Behind the Burner!

What are you doing this Wednesday at 7:30 pm? Going to happy hour, working late… or as I said last month, on a bad Match.com date? Instead do something for your health and come to my lecture on Nutrition for the Active Person this Wednesday.   This lecture is FREE and open to the public.

Learn how to fit healthier food choices into your busy lifestyle. We’lll discuss:
- the best pre and post workout snacks
- water vs. sports drinks
- planning healthy breakfasts and lunches on the go
- what are the best snacks?
- tips to avoid low blood sugar and carb cravings
- increasing your calcium and fiber intake

Many handouts will be provided. This will be an informal discussion with plenty of time to answer your questions.

When: This Wednesday, 7/8 from 7:30 – 8:30-pm

Where:  In the auditorium at   PS 6 The Lillie Devereaux Blake School , 45 East 81st Street  (located on 81st street between Madison Avenue & Park Avenue), New York, NY  

The lecture is sponsored by NYC Adventure Bootcamp   and Gemini Adventure fitness

Check out NYC Adventure Bootcamp website for these great new kick butt classes:

Fitness Boxing: Now at 6:30pm (upper eastside)
Fitness Boxing: Westside location coming soon…
Soon new time & new location for BootCamp
** Sign up for their newsletter for updates and helpful fitness tips
 
 Stacy Papakostas
Adventure Boot Camp for Women
www.NYCAdventureBootCamp.com
                 (212)426-4871        

You know strawberry season is here when you see the boxes stacked on the street vendor carts or when you see the prices drop in your local expensive gourmet market. I’m always so happy when the warm weather comes because you know along with it comes the summer fruits. They are low in calories, delicious and full of nutrients. And so many good ones to choose from (unlike the rather boring winter choices … in my opinion!). Strawberries happen to be one of my favorite fruits. I recently found out that they are America’s favorite fruit as well. I had the opportunity to meet with the California Strawberry Commission a few weeks ago. They presented me with  nutritional info on strawberries, a great book called 101 Foods That Could Save Your Life  by David Grotto, RD, LDN  as well as a huge basket of the best tasting strawberries I have ever tasted. My people in my office couldn’t keep their hands away from it. (Pic is of me and Chris Christian from the California Strawberry Commission)

Here are some  Strawberry Facts:
- America’s favorite fruit
- Available year-round
- Enjoyed by the vast majority (94 percent) of Americans
- Have more vitamin C per serving than an orange
- Naturally low in sugar – only eight grams per serving
- Rank second among the top ten fruits in antioxidant capacity (TAC)
- May help reduce the risk of heart disease, fight some types of cancer and lower blood pressure
- Only 50 calories for 8 medium sized strawberries

My favorite ways to eat strawberries:
1. Sliced into Greek yogurt (my obsession!)
2. Made into a smoothie, with ice and yogurt
3. Dipped in a little dark chocolate (yes, I need my chocolate fix)
4. Sliced strawberries with a splash of high quality balsamic vinegar (may sound a little strange … but delicious)
5. Strawberries with a little low fat whipped cream
6. Strawberries with champagne!

Tips on using strawberries
- Wash prior to eating
- When strawberries aren’t in season, I buy frozen berries and add to yogurt. Frozen are nearly as nutritious as fresh as they are frozen soon after picking. This preserves the nutrients.
- If you live in NYC and buy them from street fruit cart, eat them soon as they go bad quickly! I often get overly ambitious my quest to eat strawberries and end up throwing moldy boxes out!

The California Strawberry Commission has a great website – check it out.
- For recipes, check out this link Warning: they are not all dietetic! 

- Strawberryville (for kids or maybe some adults … ) Fun, Facts, Recipes and Downloads. Very  cute!

- For more scientific studies on the health benefits of strawberries, check out this link

What do these three people have in common:  a chef from Butter (a hot NYC restaurant), a cardiologist and myself? No, we weren’t trying to raise cholesterol levels cooking with butter! We were presenting “Recipes for Hypertension Management” for Novartis last night in Tarrytown, NY at the Westchester Marriot. “Recipes for Hypertension Management” is a program designed to educate physicians on ways to help their patients better control hypertension through diet, lifestyle, medication and healthy cooking.

The event consisted of an open bar, appetizers, a full meal (cauliflower soup with roasted tomatoes, swordfish, steak – lean of course – roasted veggies and potatoes),  2 lectures and a cooking demonstration.We started off the program with a lecture from Dr. Meagher. I followed with a lecture on lifestyle tips for hypertension management.  But of course, the highlight of the evening was the cooking demonstration by Chef Alex.

I have done numerous “Recipes for Hypertension Managment” with Novartis, but I must say this one was the most entertaining. Chef Alex had the audiences in stitches during the entire cooking demonstration with her stories. All the while she was preparing a delicious and healthy Cauliflower Soup with Roasted Tomatoes. Who ever thought cauliflower could taste so good! I would have thought it was loaded with cream it was so rich -  but of course it wasn’t! I will post the recipe in the next day or so. (pic is of Chef Alex and myself).

Questions from the audience:
1. For Dr. Meagher: Do omega 3’s, calcium, garlic and Co Q 10 lower blood pressure?
Answer: omega 3 and calcium do, the others do not.

2. For Chef Alex(this question was from me!): How much oil do you add to grilled fish or chicken? And do you “top off” steak with butter?
Answer: about ½ Tablespoon. No, we do not top off steak with butter.

3. For chef: Do you cook a lot at home on your free time?
Answer: absolutely! I will go to the green market, buy fresh organic fruit and make a lattice pie!! Wrong….. the last thing I want to do is cook when I get home. Would a cab driver want to drive his cab around on his day off? (See what I mean – Chef Alex was hysterical!)

4. For Martha: How difficult is it for the average person to follow the DASH (stands for Dietary Approaches to Stop Hypertension) ?
Answer: Very difficult. Only about 20% of people with hypertension actually follow the DASH diet. (I will talk more about this diet in a later post). However it can be done with a lot of effort and planning. Eat yogurt and fruit for snacks. Eat big salads with a lot of veggies for lunch. Lean protein, veggies and whole grains for dinner. Whole grain cereal, nonfat milk and fruit for breakfast.

* Be sure to check out Chef Alex’s cooking at Butter if you live in the NYC area! And BTW – the restaurant, although named Butter, does not cook with butter!

Kudos to Novartis for presenting these informative programs to help educate physician on diet and lifestyle tips to help control blood pressure. Many other pharmaceutical companies just discuss medication options.

Check out my previous lectures for Novartis on “Recipes for Hypertension” with other great chefs:
Brooklyn, NY with Chef Bellanco

Greenwich, CT. with Chef Tramante

NYC with Chef Rippert

Chicago with Chef Tramonte

Yesterday,  I lectured to 21 dietetic interns at the New York Presbyterian on “Starting a Private Nutrition Practice” and “Diet and PCOS” .  These dietetic interns are on their way to becoming Registered Dietitians. I graduated from this one year dietetic internship many years ago and give this lecture in an annual basis. (Yes, that is  me!) 

Almost anyone can call themself a nutritionist. Here is a little background info on becoming a registed dietitian (which is what I am):

Registered Dietitian: A Food and Nutrition Expert
Registered dietitians (RDs) are food and nutrition experts who have met the following educational and professional requirements to earn the RD credential:

-Complete a minimum of a bachelor’s degree at a U.S. regionally accredited university or college and course work approved by the Commission on Accreditation for Dietetics Education (CADE) of the American Dietetic Association (ADA).   (pic is of some of the interns in my lecture)

- Complete a CADE-accredited supervised practice program at a healthcare facility, community agency, or a foodservice corporation, or combined with undergraduate or graduate studies. Typically, a practice program will run six to twelve months in length.

- Pass a national examination administered by the Commission on Dietetic Registration (CDR).

- Complete continuing professional educational requirements to maintain registration.

Check out the American Dietetic Associations website eatright.org for more details on registered dietitans.

So back to my lecture …
We talked about the many different opportunities that are available for an RD, including   individual counseling, group lectures, writing for websites, magazines, blogs, recipe analysis, and spokesperson work. The field of nutrition is growing by the minute and there is a world of opportunity out there. All it takes to succeed is creativity and motivation.

Best of luck to all the dietetic interns in their careers!

BTW – I encouraged them to write for city girl bites … so hopefully soon you will see some of their articles!  (I currently have several dietetic interns and grad students writing articles for CGB and they have all been great)