So you are in crunch mode … you have 4 days to banish the bloat from your belly so you can  squeeze into your New Year’s Eve outfit (yes… guys have “outfits” too!) For those of you who really overdid it and want a little jump start diet after your holiday gorge, try a lower carb low sodium diet for the next 4 days. This will help you shed water weight as well as some fat. While I usually don’t recommend rapid weight loss or really low carb diets, there is no danger in following this type of plan for a few days. It can be motivating to see the scale drop by several pounds. You would then ease into a more realistic eating plan.
 

Sample meals for 1200 calories (guys would  want to increase to 1600 calories)

Breakfast: 170-250 calories  (pick one): 
a. 4-5 egg whites with veggies, made with cooking spray or 1 tsp. oil
b. one slice of whole grain toast with 1 T. peanut butter
c. 1 cup cottage cheese with 3/4  cup fruit
d. 5 oz high protein Greek yogurt 0% or 2% fat with 1/2 cup fruit (try frozen blueberries!)

Snack: 70 – 100 calories  (pick one):
a. 1/2 oz nuts such as 12 almonds, 20 pistachios, 14 peanuts, 9 cashews
b. a string cheese
c. piece of fruit
d. 4 oz. low fat cottage cheese
e. 0% Greek yogurt (can you tell I’m obsessed with this?)
f. hard boiled egg
g. Laughing Cow Light cheese on one high fiber cracker (Wasa, Ryvita, Kavali, etc)

Lunch: 375 – 450 calories (pick one): 
a. 5 oz grilled chicken, turkey, plain tuna, shrimp on a salad (2 cups assorted greens and veggies), 1 tablespoon oil and unlimited vinegar or ~ 100  calories of salad dressing or 1/2 avocado
b. 5 oz grilled salmon or skinless poultry and steamed veggies, 1-2 teaspoons oil or sautéed vegetables in a restaurant
c. 4 egg white omelet with veggies (sauteed with 1 teaspoon oil), one ounce cheese and 1-2 ounces of turkey or ham,  one slice of toast or a fruit
d. 5 oz turkey burger (no bun) with salad, 2 tablespoons dressing on the side

Snack: 70 – 100 calories  (pick one)  same as above

Dinner : 450-500 calories
a. 5 oz lean meat, fish or skinless poultry, grilled or baked plain, no sauce with unlimited veggies, preferably steamed plain, salad, 1 T. oil somewhere in the meal or 
sautéed vegetables in a restaurant
b. Steamed Chinese protein with veggies, 3 Tablespoons sauce on side
c. Sashimi, 6-8 pieces, assorted,  miso soup and 1/2 order edemame (note: this is a very high sodium meal, so don’t consume it  for 2 days prior to party time  as the sodium holds in water!)

Note:
1. You are allowed 2 snacks a day. Select when you would like them. I usually recommend that you eat at least one of your snacks in between lunch and dinner.
2. Drink at least 8 cups of water a day.
3. No alcohol.
4. No bread or other starch (except as allowed on meal plan).

The past month has been a diet disaster… holiday parties with too much cheer, overindulging on tempting goodies in the office, getting together with your family and eating, eating, eating! Now the countdown is here to fit into your little black party dress for New Years Eve -  6 days left! Yes, you can do it (assuming you haven’t done major damage over the holidays).

While I usually don’t promote rapid weight loss, if you follow these tips, you should be able to lose 2- 3  pounds in the next 6 days. The heavier you are, the quicker you will lose. Keep in mind that any weight you lose over 1-2 pounds in a week will be mainly from water. But whether the loss is from water or fat, your dress will definitely fit your better!

Tips to fit into your little black dress:

1. Write down what you eat. Studies have shown that those people who keep food records have more success with losing weight. Who wants to write down that they ate chocolates from their co-workers desk or had 3 slices of pizza for dinner?

2. Dispose of all problem foods that are left over from the holidays. This means the chocolates that you received in your Christmas stocking, grandma’s homemade cookies ….

3. Don’t skip meals. This will only slow your metabolism down and lead to overeating at your next meal.

3. Try to eat more meals from home.  This way you can control what you are eating. If possible, bring lunch to work. The best lunch choices would be leftover protein (~ 4-5 ounces and a big portion of veggies) or a salad with lean protein and low fat dressing. Curtail your restaurant dining for the next 6 days. Restaurants generally mean more calories (larger portions, more temptations such as bread, alcohol and dessert)

4. Stock up on healthy foods in your apartment/house. This way you will be less likely to dial for dinner or snack on junk.

5. Limit your sodium intake. Sodium holds onto water. Cutting back on sodium can help you lose at least a pound or two of water weight. This means cutting down on processed foods.

6. Avoid alcohol for the next week. Not only does alcohol contain empty calories, it can decrease your willpower to watch what you eat and cause more cravings for junk food the day after indulging.

7. Don’t eat after 8 pm. When it comes to weight control, it really doesn’t matter what time you eat. So theoretically, it shouldn’t matter if you eat a late dinner as long as you are on track with your calories. However, in my experience, people have an easier time losing weight if they eat most of their calories earlier in the day.

8. Limit carbs, especially processed carbs. While I generally don’t advocate a low carb diet, cutting back on carbs can help you release water weight. You will feel less bloated.

9. Add in a few extra long sessions of exercise. Not only will this burn off some of the holiday calories, it will help you feel better physically and psychologically.

10. On the day of New Years Eve, avoid gassy vegetables and carbonated beverages. Both of these can distend your stomach and intestines. Distended abdomens don’t look good in party dresses!

Stay tuned … I’ll post some quick weight loss meal plans tomorrow!

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!

I was in Duane Reade picking up the usual city girl drug store necessities and spotted an aisle of snacks called “Delish”. Since I’m always on the prowl for new products and had never seen these before, I decided to investigate. I saw a variety of snacks including soy snacks, cholesterol-free all natural baked potato crisps,100 percent juices, trail mixes, etc. Many had claims including all natural, healthy, no trans fat, no saturated fat, Kosher, whole grain, etc. Of course I had to do a taste test.

Taste test
I purchased the DeLish Drizzles (little soy crisps drizzled with chocolate) and Delish Barbecued Baked Potato Crisps – both in individual sized bags. I wisely avoided purchasing the large bag of DeLish cookies! As I opened the bag (s), I was prepared for the usual boring rice cake type taste. But they were surprisingly good … especially the Drizzles.

Healthy Snacks in chain drug store?
Most people don’t associate a drug store with healthy snacks. But Duane Reade hopes to change that by introducing a new line of healthy and high quality snack foods and beverages.  For those of you who aren’t familiar with Duane Read, it is a New York based drug store chain with 256 locations in the tristate area.  According to reports,  by the end of 2009, the 256-store chain will have more than 100 DR Delish products available. In addition to the above mentioned products, you will also see four unique blends of 100 percent arabica coffee named after different areas in New York. (Imagine starting your day with “Bronx coffee”)  There will also be organic lemonade and other sparkling beverages. Some stores will also even offer Delish sandwiches and yogurts!

Nutritional content of 2 products
Drizzles (all natural, multigrain, Kosher)
Serving size: based on eating the whole bag which contains 1.3 servings
Calories: 155
Total fat:  6
Saturated fat:  5  (please notes: this is a little high for those people watching their cholesterol!)
Trans fat: 0
Total carb: 18    (8 grams are from whole grains)
Dietary fiber: 2.5
Protein: 5

Spudzz sour cream and onion  (all natural, baked, kosher)
Serving size: based on eating the whole bag which contains 1.3 servings
Calories: 145
Total fat: 2.6
Saturated fat: 0
Trans fat: 0
Total carb: 26
Dietary fiber: <1
Protein: 1

 So the next time you are in Duane Reade picking up your dish soap and shampoo and are in the mood for a healthy snack, check out some of the DeLish foods! Keep in mind that not all of these products are loaded with health benefits (jelly beans, cookies, etc.)

It’s that time of the year… the holiday chocolates and cookies are starting to appear in your office. While there is nothing wrong with enjoying a delicious holiday sweet, some people experience trouble controlling their intake. Hmmm… if a box of chocolates or homemade cookies was sitting 10 feet from my desk, could I have just one? Highly doubtful! If you are a sugar craver and feel that eating one treat sets you off, you’ll need to come up with a strategy to help you feel more in control … and to avoid ringing in the New Year with a bloated belly!  (pic is of nutritionist Kerry, my colleague, eating some holiday chocolates)

Tips to control your intake of holiday goodies:
1. Holidays are not the time to diet! Depriving yourself will only set yourself up for overindulging later. So allow yourself a small portion of your favorite holiday treat.

2. For those people watching their weight, I might suggest you limit it to one sweet a day for approximately 100-150 calories. Examples: An individual chocolate, truffle or  holiday cookie has ~ 100 calories. Dark chocolate is preferable to milk chocolate as it contains antioxidants.

3. However, if eating one chocolate or other sweet leads to 8, you should probably avoid that food totally as it is likely a trigger for you.

4. Avoid the room where the goodies are kept. If they are kept within reach or sight, try to change the location where they are kept!

5. Keep reminding yourself how much exercise it takes to burn off the calories in a small treat: 40 minutes of brisk walking to burn off 200 calories and a spin class to burn off 350-400 calories. Is it worth it?

6. Make sure you have a good lunch that contains adequate protein and volume. This will help keep your blood sugar levels up and give you more willpower to fight off the urge to indulge later in the afternoon.

7. Plan a healthy afternoon snack – ideally one that includes protein and/or fat. This can help to control sugar cravings.

8. Try chewing gum. While this is obviously not comparable to a chocolate, studies have shown it can help to reduce food cravings.

9. If you do end up overindulging, don’t beat yourself up. Just learn from it – how can you prevent it from happening again? Try to get to the gym that night and eat a lighter dinner. But don’t start skipping meals. This will only lead to an unhealthy cycle.

If you live or work in NYC, you’ve probably eaten at Hale and Hearty  at one time or another. Now that the temperature has dropped, you’ll find these spots packed with citygirls and guys looking for a warm lunch. This is actually one of my favorite soups spots. Not only do they have multiple locations, but they also have a huge varitey of soups.

Hale and Hearty posts the calories of the daily soups they are serving, but CGB was able to get the nutritional content of over 100 soups!

 For your free download of the nutritional content of Hale and Hearty Soups, click on  this link (it is a pdf).  Keep in mind this info is  based on an 8 oz portion (the smallest size). If you get a medium (12 oz) or large (16 oz), you’ll need to adjust the info accordingly.

For more soup tips: check out my previous post on Are Soups a Healthy Lunch Choice?

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

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.

 How do you feel after eating a large bowl of pasta or jumbo piece of cake (or two)?  Does it send your energy levels and mood plummeting? The type of food we eat can affect our energy levels; some foods can make us feel energized while others can induce feelings of lethargy. It is not unusual to feel sluggish after eating hefty portions of processed carbs.

Over the years, I’ve  had quite a few clients tell me that they experience extreme feelings of lethargy that have lasted for over a day after overindulging in processed carbs. I find that people who are insulin resistant or women who have polycystic ovarian syndrome are more likely to experience these feelings. Now that the holiday season (filled with holiday sugary treats) is upon us, I thought it would be a good time to address this “carb coma”. By paying more attention to the foods you eat and by making better choices, you should be able to avoid these unpleasant feelings.

Why can carbs make you tired?
Here is a simplified explanation of what happens in your body: Carbohydrates, found in fruit, grains, milk and yogurt, sweets, many snack foods and vegetables (which contain minimal carbs), will break down into sugar in your blood. This rise in blood sugar will make your body produce insulin, which in turn, will “unlock” your cell doors to let the glucose in. Our bodies need carbohydrates for the nutrients they provide as well as for energy. However all carbs aren’t created equal! Sweets and processed “white” carbs will cause a quicker rise in blood sugar, followed by a quicker drop. In general, the quicker and higher the rise of blood sugar, the quicker the drop. The drop in blood sugar can make many people feel tired and / or moody.

Tips to avoid the “carb coma”:
1. Pay attention to how food makes you feel. Did that food you just ate make you feel energized or lethargic?

2. Before you indulge in a potential problem food, remember how bad it made you feel last time. Think twice … is it worth it? If you have a history of feeling low after eating a particular food, don’t even start! Or at the very least, eat a small portion. 

3. Select more whole grains, fruits, vegetables and legumes versus sugary or processed carbs. These foods will cause a slower rise and fall of blood sugar.

4. Try to include some protein and fat (heart healthy fats such as olive oil, nuts, avocado and nut butters are best) along with the carb. Again, this will slow the rise and fall of blood sugar.

5. If you do end up overindulging on processed carbs and experience lethargy, get right back on track with a healthy eating plan the next day. Skipping meals the next day to compensate and lounging around will only make you feel more lethargic. Make yourself get up and take a speed walk outside or get to the gym.

As the cold weather approaches, many city girls and guys are looking for a lunch to warm them up. Salads aren’t that appealing when temperature drops to 35 degrees ! If chosen wisely, soup can be the perfect lunch choice. Studies have also shown that soup can help you lose weight. It takes longer to eat which will enable the stomach to tell your brain that you’re getting full.

I frequently get asked “How nutritious are soups?” It depends – they can be quite healthy or can be loaded with fat and sodium. Some can have more fat and calories than a Big Mac!  Compare these lower calorie lower fat soups to the higher ones (nutritional content is based on a 8 ounce portion of soup from Hale and Hearty):

Three lentil chili: 160 cal/ 1.5 gm fat / 11 gm fiber / 10 gm protein
Chicken vegetable: 70 cal/ .5 gm fat/ 2 gm fiber/ 12 gm protein

BBQ beef and cheddar: 380 cal/ 16 gm fat/ 6 gm fiber/ 25 gm protein
Tomato cheddar 350 cal/ 26 gm fat/ 3 gm fiber / 13 gm protein

Tips for choosing soup for lunch:
1. Remember that lunch should be adequate in size to hold you for the rest of the afternoon. If your lunch doesn’t have enough protein, fiber or overall volume, it is likely that you will be soon be wandering to the nearest vending machine in search of a not so healthy treat.

2. If the soup will your main meal, try to select one that contains protein (chicken, seafood, meat, beans, tofu) and fiber (veggies, beans, barley, etc). For example, while a cup of vegetable soup is a very healthy choice, I doubt it will fill you up as a meal.

3. Another good lunch option would be to have a small soup and 1/2 sandwich. If you are trying to watch your weight, I generally recommend a lunch that is approximately 400 – 450 calories for women and 500 – 600 calories for men.

4. Many soups come with bread. Avoid those large Kaiser white rolls, bagels or oyster crackers (264 calories, 8 grams fat and 0 fiber!). Instead opt for the 7 grain roll. Whole grains contain more nutrients and will also help keep you feeling full longer.  If you have selected a higher calorie soup, you may want avoid the bread if you are trying to watch your weight.

5. Keep in mind that even the healthier soups tend to be fairly high in sodium. This is a consideration if you need to limit your sodium intake for medical reasons (or if it is the meal before you go to see your nutritionist to get weighed …. sodium holds in water which “looks” like weight gain on the scale!) If you are buying canned soup, look for one that is reduced in sodium.

6. The obvious … avoid “cream of” soups as well as bisques. These soups can have over 500 calories and 35 grams of fat for a 12 ounce portion.

7. Check online to see if your local lunch store provides nutrition information for their soups. Many chain restaurants provide this info. We are lucky in NYC as it is mandated that chain restaurants provide nutritional information.

Stay tuned for the nutritional content of Hale and Hearty Soups as well as Soup Surprises from Pret a Manger!