A city girl chomping on gum is not the most attractive sight. But what if gum chomping enabled this city girl to stay trim? Hmm… then perhaps it wouldn’t be such a bad idea after all! I’m sure most of you have heard the diet trick of popping a low cal mint or piece of gum into your mouth to help offset the urge to eat. But does this tip really work? A recent study confirmed previous findings that gum chewing can cut down on cravings, especially the cravings for sweets. Imagine turning down a cookie or piece of chocolate for a stick of gum!  Here is the study:

Gum gets kudos for quelling food cravings
By Pam Mellskog     Timescall.com

DENVER — Weight-management researchers recently elevated chewing gum’s role from a breath freshener and bubble-blowing product to a serious snack-attack buster.

American Dietetic Association Food & Nutrition Conference & Expo attendees in mid-October packed a Colorado Convention Center ballroom to its fire safety limit to hear physiological psychologist Paula Geiselman present on the emerging science.

The chief of the Women’s Health Eating Behavior Program at the Pennington Biomedical Research Center in Louisiana explained that her study only confirmed 2007 findings by Marion M. Hetherington of Glasgow Caledonian University and Emma Boyland of University of Liverpool that chewing gum before snacking can quell cravings, weaken hunger and decrease snack intake. The research was supported by an educational award from the Wm. Wrigley Jr. Co.

But that confirmation further legitimizes the sticky stuff as a real tool in a weight-management tool box mostly filled with behavior therapies that tap self-monitoring, social support, stress management, stimulus control and creative problem-solving strategies.

Geiselman began her study by asking 115 participants to pick their favorite flavor of Wrigley’s Extra and Extra Fruit Sensations sugar-free gum — peppermint, strawberry banana, polar ice, sweet watermelon, bubble gum, berry pearadise, supermint and spearmint.

All group members identified themselves as regular gum chewers, someone who chews one or more pieces of gum per week. They ranged in age from 18 to 54 years; in body mass index from the underweight 18.5 to the nearly obese at 29.9; and by gender — 66 percent women and 34 percent men.

They ate a standard lunch together in the laboratory on test days. Researchers then divided participants into no-gum chewers as a control group and gum chewers asked to chew gum for 15 minutes hourly at one, two and three hours after eating lunch and before being offered a snack along with the non-gum chewers.

Snacks included foods from four categories. The high fat/high sugar variety included fudge stick cookies, chocolate-covered doughnuts and blueberry muffins. The low fat/high sugar munchies included caramel popcorn, sugar sweetened applesauce and fat-free chocolate pudding. High fat/high complex carbohydrate selections included regular potato chips, cheese crackers and a croissant. Low fat/high complex carbohydrate snacks include pretzels, regular popcorn and baked potato chips.

Before presenting the snacks, the researchers asked each participant three questions: How hungry do you feel at this moment on a scale of “not at all hungry” to “extremely hungry?”; how strong is your desire to eat at this moment, from “very weak” to “very intense?”; and how would you rate your energy level, from “lethargic” to “energetic?”

Subsequent snack calorie intake measurements, along with self-reported craving intensity and energy level data, caused the research team to conclude that gum chewers consumed fewer than half the snack calories as the non-gum chewers. Gum chewers also consumed far fewer sweet snack foods as compared to their counterparts not chewing gum. Finally, the gum chewers reported feeling less hungry after lunch and less bothered by food cravings, particularly sweet food cravings.

The findings offer hope to those often at the mercy of a craving — a nearly irresistible desire to consume a specific food or type of food.

Geiselman cited studies that show 100 percent of young adult women and 70 percent of men the same age reporting an “urge for a certain food” in the past year. Another study claims that those subject to cravings cave in to them 85 percent of the time. Worse yet, 52 percent of those participating in another weight management study reported cravings intensifying when they were dieting.

Weight management specialists consequently consider cravings a serious threat to client success and even draw on addictions research to understand the roots of it better.

“One hypothesis is that (those who succumb to cravings) may be trying to self-medicate to control mood and depression,” Geiselman said. “But small changes (such as gum chewing) may help control food intake and weight management.”

My thoughts:
My chocolate cravings tend to attack in the afternoon around 4 pm. At that time I frequently head to the hospital gift shop where I work to buy a few mini chocolates. However, I have tried (on occasion) buying a sweet flavored sugarless gum – and it actually can take away the cravings. I think I’ll try this more often. Even the American Dietetic Association has stated that gum chewing can help control cravings. Check out their fact sheet.

A plea for help! I received an email from a CBG reader who has regained some of the weight she lost and is seeking our help in losing weight before having to put on her bikini for an Aruba vacation… in 3 weeks! This reader’s name is Esther (for more on her story, check out the posts in the category  Esther’s Weight Loss Journey). We started following her in 5/08 when she weighed 146 pounds. 5 months later she had dropped to 129 pounds and was heading towards her goal of 125. But  a little setback has occurred!  Here is her email:

Dear Martha,
It seems that since you last checked in with me I’ve had a little bit of a set back.  When we last posted in April 2009 my weight was fluctuating from 129 – 131 with my goal striving for 125.  I lost my job at the end of that month and although I continued to exercise I wasn’t as consistent as I could be and wasn’t as physically active since I wasn’t working.  I also gave myself some “pity” parties which included extra calories in both food and wine.  (Pic is of a svelte Esther in a teeny weeny bikini lounging on a boat in Aruba 2008)

That being said my weight is now at 137 pounds,  not acceptable after all the hard work I did to get to 129.  I am asking citygirl bites for some help.

I leave for vacation to Aruba in three short weeks and although I know it will be difficult I am going to try my best to shed some of the extra pounds by the time I put that bathing suit back on !

My plan is:
- go to the gym 5 – 6 days per week and add weights & pilates back to my routine which has mainly been spinning and cardio
- eliminate alcohol with the exception of one day a week 
- log my food on the ITOUCH application LOSE IT which allows you to log everything that you eat as well as exercise to let you know your calorie intake for each day aiming for 1300 calories per day
Please feel free to suggest anything else that you think may help me reach my goal!

Martha’s advice:
I’m glad you contacted CGB for support. You made excellent progress in the past and I’m sure you”ll be able to do it again! Unfortunately, weight gain frequently occurs in times of stress – as you noticed. Check out my previous post on stress and weight gain.

Here are your goals for the next 3 weeks:
1. Get back to keeping a food log. It worked for you in the past and will work for you again! I think using an ITouch app is a great idea.
2. Aim for 1300 – 1400 calories a day.
3. Exercise goal: 5-6 days a week for the next 3 weeks, which will include 2 pilates or weight training sessions and at least 4 cardio sessions. Walk in the city as much as possible.
4. I like your goal of no alcohol except for one day a week. Ideally, this “one day” would be 2 drinks!
5. Try to limit eating out as much as possible for the next 3 weeks. Make dinners at home, incorporating a lot of vegetables.
6. Check out my tips on Diet and Stress.
7. Anyone who works out at Equinox Health Club in NYC and is looking for an exercise buddy (Esther), let us know!
8. Send us in a weekly report on your weight and if you met your calorie, alcohol and exercise goal.
9. Your goal is to lose 5 pounds by the time you leave for Aruba!

Good luck. You did it before and can do it again!

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!

Many of us turn to soups when the temperature starts to drop. They are filling and can be an easy way to get in several servings of vegetables (see my previous post on how our diets are lacking in veggies).  In addition, incorporating soup into your diet can actually help you lose weight … of course  this doesn’t mean french onion soup or lobster bisque. This is because eating soup will slow down your rate of eating and help to make you feel full.

While my name is Martha, I am not Martha Stewart when it comes to cooking. Therefore, I called on one of my colleagues, Jody Paglia, to get her expert guidance in providing us with low calorie healthy easy to make recipes. In the future, Jody will provide us with the nutritional content of all her recipes.

Vegetable Soup
By Jody Paglia

With winter fast approaching, nothing is better than coming home to a warm bowl of comforting soup. This recipe is low in calories and fat, and it’s packed with vitamins and minerals to help you beat the cold weather blues. It makes 4 1/2 quarts.

2 Tbsp. olive oil
1 ½ cups yellow onion, diced (about 1 medium-sized onion)
1 cup carrots, cut in rounds (about 2 medium-sized carrots)
1 cup celery, chopped (about 1 stalk)
4 cloves garlic, minced
1 tsp. kosher salt
3 cups russet potatoes, diced (about 2 medium-sized potatoes)
1 bunch kale, chopped in small pieces
1 14 oz. can red kidney beans, rinsed and drained
1 10 oz. box frozen sweet corn
1 28 oz. can peeled Italian tomatoes
10 cups vegetable stock (or chicken stock)
3 bay leaves
5 sprigs fresh thyme
5 sprigs fresh parsley
1 Tbsp. dried oregano
Kosher salt and fresh ground pepper to taste
Fresh chopped herbs such as dill and parley (optional)

Directions:
- Heat the olive oil in a medium stockpot and sauté the onions, carrots, celery and garlic for five minutes or until the onions are translucent. Season with the kosher salt and add the potatoes, kidney beans, corn and kale and sauté for two minutes. Add the tomatoes with their juice along with the stock and herbs. Cover and bring to a boil, and then uncover the pot and turn the heat to low. Allow the soup to gently simmer for an hour. Discard bay leaves and thyme and parsley sprigs. Season to taste with the salt and pepper.  Stir in chopped fresh dill or parsley before serving if desired.

Braised Cranberry Beans with Turkey Bacon
Recipe by Jody Paglia
                                    
Tired of the same old side dishes? This comforting winter braise is packed with protein, iron and fiber and is easy to make – just throw the ingredients in a pot and let it cook while you’re getting the rest of your dinner together. 

2 cups fresh Cranberry Beans (about 1 1/2 lbs. in the pods)
1/2 small Onion, diced
1 small Carrot, cut in rounds
2 cups Chicken Broth, preferably low sodium
1/4 tsp. Dried Thyme
1 small Bay Leaf
1 tsp. Olive Oil
2 slices Turkey Bacon, chopped
Salt and fresh ground pepper to taste
Truffle Oil, optional

- Combine the first 6 ingredients in a 3 quart saucepot. Turn heat on high, cover the pot and bring to a boil. Once boiling, uncover and turn the heat to low. Simmer for about 1 hour, or until the beans are tender and the liquid has mostly evaporated. Discard the bay leaf. In a separate pan, heat the olive oil over medium low heat. Add the turkey bacon and cook until just crispy, turning occasionally and making sure not to let it burn. Add the cooked turkey bacon to the pot of beans and toss to coat. Season with salt and fresh ground pepper to taste. For a gourmet touch, lightly drizzle with truffle oil. Serves 2.

Jody Paglia is a trained chef and has cooked at many of New York City’s well-known establishments, including Gramercy Tavern and the all-organic caterer The Cleaver Company. Currently finishing up her RD credentialing, she is committed to helping people learn how to make delicious, seasonal food doesn’t have to be time-consuming or loaded with fat

Halloween is a sugar addicts worst nightmare! You know it’s that time of the year when stores stock up on candy corn, tootsie rolls and other tempting snack size candy bars. Little packs of M&M’s, Snickers, Sour Patch Kids - how cute! They’re so small  – how many calories can they really have? Read on….  (pic is of  candy in my local supermarket Gristedes)

Halloween can be a problematic day for many people – especially if you like sugary treats. How many times have you bought Halloween candy weeks in advance?   Of course, the bag doesn’t stay unopened for long! How many of you anxiously await your kids to go to bed so you can dig into their stash of candy? Or how about the Halloween candy in your office – once you start, you just can’t stop? 

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

2. Candy everywhere in your office. Again, very difficult to resist when you are bored or stressed. And who isn’t stressed these days? (Check out my free download Dietary Tips to Manage Stress … and eating chocolate is not one of those recommended tips!).

3. Candy that your children bring home. How many times have you found yourself getting into their stash? As soon as they go to bed, you find yourself digging in their candy bags searching for your favorite treats. You may be thinking all that sugar isn’t healthy for them, but it isn’t good for you – or your hips - either!  (pic – these children will soon have their candy bags raided once they fall asleep)

 
Here are the calorie contents of some popular Halloween candy:

Tips to control your intake of Halloween candy:
1. Don’t buy candy too early for trick or treaters. Try to buy it the day of Halloween or the day before. It doesn’t matter that some of the best candy may be sold out. Handing out “second rate” candy won’t ruin your reputation!

2. Don’t buy your favorite candy. Instead, buy something you don’t love. For example, I would buy snack size Twizzlers or Sour Patch Kids instead of anything that contains chocolate (since I am a chocoholic!). You could always buy something healthy like mini boxes of raisins.

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

4. Dispose of any leftover Halloween candy that you don’t give out immediately after the trick or treaters stop ringing your bell.

5. If you have candy at work, try to limit yourself to 150 calories or so of candy a day. Check out the above chart for calorie content. If you find that you lose control once you have even one piece of candy, DON’T even start with it! Bring in a more “appropriate” snack.

6. If there is bowl of candy at work, try to keep it out of your sight and/or reach.

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

Bottom line: while there is no problem enjoying a treat or two on Halloween, don’t get “tricked” into thinking these mini candies are harmless as the calories can really add up.  Make sure you plan ahead and try some of  my tips to prevent yourself from overindulging.  The real season for overindulging is just around the corner!

Feeling bloated? Distended abdomen causing difficulty in buttoning your pants? Do you often suffer from  irregular bowel movements? If you answered yes, you may be part of the 20% of Americans diagnosed with Irritable Bowel Syndrome!

Irritable Bowel Syndrome, commonly known as IBS, is a disorder that primarily affects the large intestine (colon) causing abdominal pain/bloating, gas, diarrhea and constipation.  While it can be one of the most common diagnoses currently made by physicians today, there are still no specific tests to indicate whether or not an individual has it. Instead, it is primarily diagnosed through physical examination and administering other tests to rule out more serious gastrointestinal disorders, such as Inflammatory Bowel Disease. Unfortunately, a cure has still not been found; however, it is possible to manage the symptoms of IBS through dietary modifications, stress management and certain medications.

Dietary tips to help manage symptoms associated with IBS
1. Aim for about 25-30gms of fiber each day.
While many tolerate a high fiber diet and find it to be very helpful, others may find that it actually makes symptoms worse. Generally, soluble fiber is much more tolerated than insoluble fiber which adds bulk to stools and can exacerbate symptoms. Soluble fiber, on the other hand, is very soothing to the digestive tract and an excellent way to regulate bowel movements, relieving both constipation and diarrhea.

Look for these high soluble fiber foods:
….Legumes such as peas, soybeans and other types of beans….
….Potatoes, sweet potatoes, onions and other types of root vegetables….
….Fruits such as apples, pears, plums, berries, bananas, or fruit juices such as prune juice….
…Jerusalem artichokes, broccoli, carrots and most other vegetables…
….Barley, rye, and oats….
…Mucilage soluble fibers like psyllium husk….

2. Avoid gastrointestinal stimulants and irritants.
There are several foods that are known to aggravate the digestive tract. These foods directly affect the muscles in your colon and can lead to pain, constipation, diarrhea, gas, and bloating. It is also important to eat several small meals a day rather than a few larger ones as too much food at one time will also cause discomfort.

Avoid or limit foods that contain:
Caffeine, carbonation, alcohol, milk products, high amounts of fat/sugar, gas-producing foods (such as beans, cabbage and broccoli), and artificial sweeteners such as sorbitol and xylitol (often used in sugarless gum/candy, etc.)

3. Keep a food journal
Everyone reacts differently to certain foods. Therefore, the best way to pinpoint which foods to specifically avoid is to write down everything you have eaten within a couple hours right before symptoms reoccur. This will allow for more detailed and successful monitoring.

4. Find a peaceful and relaxing environment during meal time.
Sometimes eating too quickly, or while under emotional distress is enough alone to trigger gastrointestinal discomfort despite what you may or may not have eaten. A relaxing environment is one in which there are minimal distractions and few external stimuli such as your kitchen table and NOT while running to get on the subway. (pic is of typical city girl inhaling lunch)

5. Manage daily stressors.
….. Exercise for at least 60 minutes every day, either before or after work….
….. Find at least a few minutes a day to relax and do things that you enjoy ….
…. Surround yourself with positive and supportive people ….
…. BREATHE ….

6. Try these herbal supplements known to help minimize GI distress.
..PROBIOTICS..
contain “friendly” bacteria that can stabilize the digestive tract
…CAROB POWDER…
can soothe irritated intestines. Take a tablespoonful of carob powder (mixed with applesauce and honey).
…PEPPERMINT OIL..
with enteric-coating (coating prevents heartburn) capsules may be taken 15 to 30 minutes before each meal.
…CINNAMON…
can prevent diarrhea. Sprinkle on top of your coffee or breakfast cereal. As an added benefit, cinnamon is also proven to help lower cholesterol levels and keep blood sugar levels stable.
…CHAMOMILE…
soothes the digestive tract, decreasing intestinal cramping and is sometimes used to regulate bowel movements. It can be taken three times per day, between meals, in a tea form by dissolving 2–3 grams of powdered chamomile or by adding 3–5 ml of herbal extract tincture to hot water.
..SLIPPERY ELM POWDER..,
obtained from the inner bark of the red elm tree (Ulmus rubra), can heal irritated digestive tract tissues. Combine one teaspoon of the powder with one teaspoon of sugar and two cups of boiling water and stir well.

7. Taking it a step further with medications.
While some people find significant improvements with their symptoms through dietary modifications and herbal supplements alone, others may feel they need medications as well.  Keep in mind that before starting any new medications it is imperative to consult with a physician first.

Commonly prescribed medications include anti-spasmodics which affect gut motor activity and reduce the colon’s response to eating and stress and low dose antidepressants which can raise the pain threshold for painful abdominal cramps and regulate bowel movements. Further, anti-diarrheal medications and laxatives may be used to help regulate bowel movements as well.

**If you believe that you may be suffering from IBS and have not yet seen a doctor, please do so as it is crucial to rule out more serious gastrointestinal disorders.**

I would like to thank Lisa Moskovitz, recent graduate of the dietetic internship at New York Presbyterian Hospital,  for writing this article. Lisa received her B.S. in nutrition from Syracuse University.  And congrats to Lisa who recently passed her registered dietitian exam. Lisa is now an RD! Lisa aspires to gradually build her own private practice, specializing primarily in sports nutrition and gastrointestinal disorders.

If you are the typical American, the answer is no! When was the last time you ate 4 1/2 cups of fruits and veggies in a single day?  Hmmm… bet you can’t remember. And for those of you who do eat a fair amount of fruits and veggies, I bet many of you get stuck in rut and eat the same thing day after day. While this is better than not eating produce at all, it’s not giving you the variety of nutrients that your body needs. (this man obviously doesn’t like brussels sprouts)

We tend to score especially poor when it comes to our intake of vegetables.  While we can easily grab a piece of fruit on the run, I don’t see too many city girls or guys chomping on a head of broccoli as they walk down the street. It’s estimated that  75% of Americans don’t eat the recommended intake of 2 1/2 cups a day Did you know that the most commonly consumed veggies are iceberg lettuce, ketchup and French fries? Scary!

Nutritional benefits of vegetables
Fruits and vegetables are loaded with nutrients such as vitamins, minerals (including calcium, potassium, iron, magnesium), fiber, and disease fighting antioxidants and phytochemicals. They lower blood pressure; reduce risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and aide with weight loss as they can help you to feel full – without a lot of calories. It is recommended that you go for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs. Best bets? Dark leafy greens, cooked tomatoes, and anything that’s a rich yellow, orange, or red color. (Yes, that is me selecting fresh fruit at a San Francisco market)

What is the daily recommended intake of fruits and vegetables?
The United States Department of Agriculture had increased the recommendation from
“Five a Day”  to  4 1/2 cups a day of fruits and veggies a day (This actually equals 9 servings a day as compared to the previous recommendations which was 5). The range is 2 – 6 1/2 cups a day, depending upon your age and sex. For the average person, here are the recommendations:
Fruits: approximately 2 cups a day
Vegetables: approximately 2 1/2 cups a day

Tips to increase your intake of fruits/veggies
So assuming you are the average person with a suboptimal intake of fruits and veggies … here are some tips to point you in the right direction.
1.  Buy fresh produce in season. It tends to cost less, tastes better and contains more nutrients. Visit your local farmers market. The sooner you eat produce after it is picked, the more nutrients you’ll get.
Fall fruits in season include: apples, avocados, bananas, blackberries, cherries, dates, figs, grapes, kiwi, melon, oranges, papaya, passion fruit, pears, persimmons, plums, pomegranates, raspberries

Fall vegetables in season include: beet greens, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, chard, collards, eggplant, endive, escarole, fennel, jicama, leeks, onions, parsnips, rutabaga, spinach, sweet potatoes, turnip, turnip greens, winter squash

2. Keep it in sight. Place a bowl of fruit on your kitchen table. Or cut up carrot sticks and place in sight in your refrigerator. Chance are if you stick in the produce bin in your refrigerator, you’ll forget about it.

3.  If you are pressed for time … or are on the lazier side ….  pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.

4.  If you find your fresh fruits and veggies are always going bad, try frozen ones. Frozen veggies have a comparable nutritional profile to fresh veggies. Check out Birds Eye Steamers. You just stick the bag into the microwave (don’t even have to dirty a bowl!)

5.  Add produce to your favorite dishes. Shredded carrots and add to meatloaf  or zucchini slices into lasagna. Add veggies to your slice of pizza. Add some chopped carrots and onions to your soup..

6.  Get out of a rut and try something new. Take a walk down the produce isle and pick a fruit/veggie that you haven’t tried before.

7.  If you are bored by your usual cooking methods, try something new. If you always steam,  try roasting or grilling (with a little olive oil!). These cooking methods can change the texture and tend to impart more flavor. For example, I’m not a huge fat of steamed asparagus, but love grilled asparagus that is brushed with a little olive oil. The same goes for eggplant.

8.  Add different veggies to salads (red pepper, shredded carrots, grape tomatoes, chopped steamed broccoli, etc). Try to use a darker green lettuce or spinach as your base to increase the nutritional content.

9.  If you don’t love the taste of veggies or are bored with plain old steamed veggies, add interesting sauces to vegetables to help disguise them. Here are some to try:
Teriyaki sauce, a little olive oil and sprinkle of parmesan cheese, tomato sauce, butter spray, low fat salad dressing (there are tons of good ones. I love the light Paul Newman’s “Lighten Up” line including Lime Vinaigrette or Sesame Ginger), stir-fry with garlic, ginger, a splash of soy sauce and a little rice wine vinegar or add a sprinkle a handful of low fat shredded cheese and melt. If you like hot and spicy foods, try adding a little hot sauce to your veggies. If you like sweeter foods, find a marinade or sauce that has a sweeter taste. Of course, if you are watching your weight, check the calorie content of these sauces.

10. If your preference is for sweet foods, try mashed sweet potatoes or winter squash with a little brown sugar and cinnamon.

11. Instead of a rich sweet dessert, try a baked apple or poached pear … delicious and healthy!

How do you react in times of stress? Does a greasy burger and fries call out your name after getting bad news? Another fight with your spouse and all you want is a candy bar (or two!) Or perhaps you totally lose your appetite when you are stressed out. Research is showing that stress can have a major impact on what our bodies crave. In addition, stress may be linked to weight gain!

What you eat can have a major impact on how your body can handle stress. Certain foods will have a positive effect on stress levels by boosting levels of calming hormones or reducing levels of stress hormones, adrenaline and cortisol. On the other hand, some foods will do the opposite and raise levels of stress hormones. A nutritious diet can also help strengthen the immune system to help your body fight the effects of stress. A healthy diet, regular exercise, adequate sleep and stress management techniques are your best defenses against stress!

Top 10 Tips to Combat Stress
1. Limit caffeine.  Caffeine has a direct effect on the brain and nervous system. Have you ever felt the “coffee jitters” when you have had too many cups of coffee? Because caffeine and stress can both elevate cortisol levels, high amounts of caffeine can exacerbate the effects of stress in the body, leading to prolonged elevated levels of cortisol. While small to moderate amounts of caffeine can lift your mood and give you a boost, excessive amounts can make you jittery and on edge. It can also interfere with your sleep. Bottom line, limit your caffeine intake and avoid consumption after 3 pm to prevent it from interfering with your sleep.

2. Limit alcohol. Many of us get the urge to hit the “the bottle” when stress levels rise. However this can actually be the worst thing you can do. Alcohol adds further stress to the body, can disrupt sleep and adds empty calories. In addition, alcohol is a depressant that slows brain activity down. While one or two drinks makes most people feel relaxed, more alcohol may cause feelings of anxiety, depression, and often aggression.

3. Don’t take your carbohydrate intake too low. All carbs prompt the brain to make serotonin. Serotonin is a neurotransmitter that has a calming effect in the body. Basically it is our “feel good” hormone. Low levels can make us feel sad or depressed. Serotonin is also thought to give you that satisfied feeling from food and help promote sleep and relaxation. Following a very low carb diet can lead to low levels of serotonin, which in turn can worsen mood and increase cravings for carbs. It is best to select complex carbs such as whole grain cereal and breads, whole wheat pasta, brown rice, legumes, fruits and old fashioned oatmeal. These carbs are broken down more slowly, thus causing a slower rise and fall.

To learn 7 more tips to control stress, download your free Stress and Diet Newsletter. In this newsletter, you will also learn about stress and cravings as well as the effect stress has on your weight.  Click here for a free download.

I would like to thank nutritionist Alexandra Rothwell (graduate New York Presbyterian Hospital Dietetic internship program) for formatting this nutrition newsletter. She is much more tech savvy than I am!  Alex will be writing some of her own nutrition articles in the near future.

Consider this: how much money have you spent on manicures and pedicures, facials and deep conditioning treatments in the last year?  Chances are, a lot.  It may actually make you cringe to think that – for the amount of money you’ve spent keeping yourself pretty and pampered – you could purchase a beautiful handbag or afford a vacation to an island paradise!

That’s because, when it comes to beauty, it’s what’s on the inside that counts.  Most people are surprised to learn that the key to a healthy glow does not come from a moisturizer.  It comes from your fridge and pantry – specifically fruits and vegetables, which contain antioxidants that help stop the accumulation of excessive free radicals that can cause damage to our cells and promote aging.  Think of antioxidants as little soldiers in the fight against aging.  The more soldiers you have, the better the protection. 

Blueberries and strawberries have great antioxidant fighting power.  In fact, blueberries are ranked number one in antioxidant activity, according to USDA researchers.  They contain bluish-red pigments called anthocyanins that help keep collagen in your skin intact.   That’s right, berries are the perfect natural Botox!  Plus, berries are a slimming snack: they’re low in calories and rich in fiber.

Kiwis, oranges and peppers are high in vitamin C, which stimulates collagen synthesis and protects against wrinkles.  In one study, published in the American Journal of Clinical Nutrition, researchers examined the effects of diet, not supplements, on the skin of women.  They found that a diet high in vitamin C was associated with less skin dryness and less noticeable wrinkles.  

Fruit2day (free coupon available at www.Fruit2day.com!) is a great new fruit snack that I love because it’s naturally high in vitamin C.  The high “C” content comes from a combination of real fruit bits, fruit purees and all natural fruit juice.  Additionally, acerola, found in all varieties of Fruit2day, is very high in vitamin C.  It’s found in the produce section of grocery stores nationwide.

Protein-rich foods, including dairy, fish, turkey and soymilk, and omega-3-rich salmon and walnuts are crucial for shiny, soft hair.  Your hair is actually made up of about 97% protein, so without enough of it in your diet, you body can’t produce new, beautiful hair to place the hair that has shed.  Omega-3s help keep your scalp healthy and prevent your hair from becoming dry and brittle.

Women are at risk for iron-deficiency anemia which, among other things, causes weak, brittle fingernails.  By eating foods that are high in iron like lean meats, spinach, and eggs, plus vitamin C which helps absorb iron in your diet, your nails won’t break apart.

I would like to thank Lisa Drayer, M.A., RD,  for writing this post!

From Lisa …
“I encourage you to check out more natural beauty tips in my book, The Beauty Diet: Looking Great Has Never Been So Delicious, and my Web site www.LisaDrayer.com”

Lisa Drayer, M.A., R.D. is a beauty nutritionist and health reporter.  She is the author of The Beauty Diet:  Looking Great Has Never Been So Delicious (McGraw-Hill, 2008) and Strong, Slim, and 30! Eat Right, Stay Young, Feel Great, and Look FABULOUS (McGraw-Hill, 2007). Lisa frequently appears on NBC’s “Today Show” and ABC’s “Good Morning America” and has been a regular contributor to CNN, “CNN Headline News,” and WCBS-TV. Lisa is also a columnist and spokesperson for Women’s Health and has also been featured in Elle, Marie Claire, The Wall Street Journal, and The New York Times.

Lisa has a private practice in New York City, where she has helped many individuals achieve their health goals, including some of New York’s most prestigious and visible personalities. For more information about Lisa, please visit lisadrayer.com.

Who doesn’t LOVE Houston’s spinach dip – creamy and oozing with cheese? It’s obviously loaded with calories so you tell yourself you’ll just have one chip with dip. But once you start, you can’t stop! I had the experience of having this addicting dip in front of me last night at Houstons in NYC. Initially I was able to avoid it. But as the effects of the wine kicked in and I saw my friends digging in, my resolve withered away and I gave into temptation. After numerous chips loaded with this spinach dip, I decided to come home and figure out the calories.  (pic is of my friends hand digging into the dip)

 For those of you who aren’t familar with Houstons, it is a chain restaurant that is popular in NYC. The food is actually pretty good. I had seared tuna sashimi salad for dinner (after my dip indulgence).  I will calculate the calories in this at another post.

Recipe for Houston’s Spinach Dip  … I am not suggesting you make this dip if you are interested in controlling your weight and/or cholesterol levels!  

Serves 20 , 4 cups
Ingredients
1/2 cup grated romano cheese (2 oz)
1 clove garlic, peeled
10 ounces frozen chopped spinach, thawed and squeezed dry
1 (6 1/2 ounce) jar marinated artichoke hearts, drained
8 ounces soft garlic-chive cream cheese
2 large eggs
4 ounces shredded mozzarella cheese

Directions
1. Preheat oven to 375°F.
2. Place Romano cheese in a food processor.
3. While running, drop garlic in the feed tube.
4. Start the machine and add spinach, artichokes, cream cheese and eggs, process until thoroughly blended.
5. Turn into a casserole dish and fold in Mozzarela.
6. Bake 20-25 minutes or until heated through.

Nutritional content
Portion size: 3 Tablespoons  (this is a level Tablespoon – not a heaping one. One Tablespoon would likely fit on one chip)
Calories: 95
Total fat: 7.7  gm
Saturated fat: 4.4 gm
Cholesterol: 44 mg

Now this doesn’t count the chips. I would estimate the calories in the chips at Houstons to be 10-15 calories a chip. So 3 chips loaded with a Tablespoon of dip each would be ~ 140 calories. Who can eat just 3 of these????