With the temperature hitting close to 100  degrees, it is important that we stay hydrated … especially if you are venturing outside away. I was probably the only fool who was starting my 40 mile bike ride in the blazing sun this past Monday at 2 pm!  Our body’s fluid requirement increases as the temperature rises.  Being dehydrated can have serious effects on your health. Check out my tips to make sure you keep your body hydrated and performing at its best.

Functions of fluid in the body
Think about what happens to your plant if you don’t water it … it droops – or can actually die! I know this from experience as I’m not known for my “green thumb” which has unfortunately led to many dead plants. Seriously, water is a critical element of the body, and adequate hydration is a must to allow the body to function. Up to 75% of the body’s weight is made up of water. Here are some of the ways water is used in your body:
- lubricates and cushions joints
- controls your body temperature
- protects your spinal cord and other sensitive tissues (including your brain!)
- gets rid of wastes through urination, perspiration, and bowel movements

Symptoms of dehydration
Symptoms range from mild to life threatening. How many times have you had a headache, a dry mouth, felt weak or haven’t urinated in hours? It is possible that you were dehydrated.  Other symptoms include dry eyes, muscle cramps, decreased sweating, and nausea. More serious symptoms include mental confusion, vomiting, racing pulse, difficulty breathing, seizures, etc. At this point, medical attention is needed immediately.

How much fluid do you need a day?
The recommendation used to be that we consume 64 oz of water a day. That recommendation has changed.  We now know that most of us can meet our fluid needs with other beverages and watery foods (i.e. soup, melons, tomatoes, etc.) However, in my experience, when the weather gets really warm and/or if you exercise a lot, many people don’t meet their fluid needs. The elderly, young children and athletic people tend to get dehydrated more often. If you get headaches, have a dry mouth, feel lightheaded, or have low energy levels, you may be one of those people!

Tips to increase your fluid intake in the hot weather
Despite the fact that the official recommendation to drink 8 cups of water has changed, I personally still think that we should strive to consume this amount of water (or other beverages) daily when the temperature heats up. Here are some tips:

1. Don’t wait until you are thirsty. By the time thirst sets in, you are already dehydrated.

2. If you know you’ll be doing errands or in the car for extended periods of time, freeze bottles of water and take them with you. Drinking warm water when it is 90 degrees outside is not pleasurable!

3. At work, set concrete goals with regards to fluid intake, otherwise you may get caught in what you are doing and forget to drink. For example, tell yourself that you need to finish at least 3  16 oz bottles of water by the end of the day.

4. Drink 8 oz of water before you leave the house in the morning. Drink 8 oz with both lunch and dinner. Now you’ve consumed 24 ounces!

5. While water is always best, other beverages such as tea and coffee (both iced and regular), juice, sports drinks and milk count as fluid. In the past it was said that caffeinated beverages dehydrated you. We now know that they can provide your body with fluid – if you are used to drinking them. However I would still recommend that you try to meet the majority of your fluid needs with non-caffeinated fluids. In addition, if you are trying to watch your weight, keep in mind that many beverages contain calories. And yes, even soda counts as fluid … though I hate to admit that!  I am not a huge fan of either regular soda (contains about 10 teaspoons of sugar per can!) or diet soda – so just keep your intake to a minimum.

 6.  If you don’t love plain water, try adding a squeeze of lemon or lime to flavor it. Or drink flavored seltzer.

7. If you are exercising for more than 60 minutes (especially if it is in the heat), you may be best of with a sports drink that contains electrolytes and carbohydrates. Otherwise, plain water is fine.

8. A good way to test your hydration status is to check the color of your urine. Clear or light-colored urine means you’re well hydrated, whereas a dark yellow or amber color usually signals dehydration. Keep in mind that taking B vitamins can cause your urine to appear more yellow!

9. If you another reminder as to why it is good to drink adequate fluid … it can help keep your skin looking youthful and can prevent constipation!
Drink up and stay cool in this heat wave!

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

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

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

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

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

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

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

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

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

 Coconut water is the trendy new health drink. You’ve probably seen these bottles of coconut water everywhere. It’s sold in my gym and the café at the hospital where I work. Giselle drinks it. Everyone was drinking it at the Gold Coast triathalon I did this Sunday (Zico was a sponsor).  So what’s the deal with coconut water? Is it a health drink or marketing hype?

What is coconut water?
Initially when I heard “coconut water”, I had assumed it would be like coconut milk – loaded with calories and fat (much of it saturated fat). However, there is a big difference… coconut milk comes from the pulp of the fruit, whereas coconut water comes from the inside of green or young coconuts. Coconut water is low in calories and relatively high in electrolytes. Here are some of the claims of coconut water:

 - In times of famine and war, coconut water has been used as an intravenous fluid and saved many lives. It’s the only natural substance that can be safely injected into the human blood stream. (Hmmm… I don’t think New York Presbyterian Hospital- where I work – will start running IV’s with coconut water!)- Now modern science has validated its effectiveness, especially as a natural sports drink.

- Contains the five essential electrolytes your body needs to keep nerves firing, muscles moving and to help manage stress.

- One serving (11 oz) has more potassium than a banana  and 15 times more than most sports drinks – to prevent cramping.

- Drink coconut water before or during a workout for the natural energy you need for optimal performance.

- After a workout, it replenishes and re-hydrates you to speed recovery.

 Nutritional breakdown of Coconut water (brands include Zico, O.N.E., Naked)
Serving size: 11 oz
Calories: 60
Carbohydrate: 15 gm
Sodium: 60 mg   (compared to sports drinks which has135 mg)
Potassium: 550 – 670 mg (compared to sports drinks which has 39 mg)
Fat and cholesterol: 0 mg
 My thoughts on coconut water:
As a sports beverage:
1. If you are exercising less than 60 minutes, water is a perfect beverage.

2. However, once you are exercising longer than this, you need additional carbohydrates for fuel and electrolytes to replace what you are losing in sweat.
 - Coconut water does contain a fair amount of potassium, which can be lost in sweat. However, we lose a lot more sodium as compared to potassium in sweat. The sodium content of coconut water (60 mg) is actually quite low – less than 1/2 of what is found in a sports drinks such as Gatorade (135 mg).
- For people exercising over 60 minutes, coconut water is not the sports drink of choice as it doesn’t contain adequate carbs. You need approximately 30-60 grams of carbs/hr. Compare 8 oz of a sports drink (15 gm carbs) to 11 oz of coconut water (15 gm)

3. It’s claimed that coconut water replenishes and re-hydrates you after a workout. Yes, it may rehydrate you, however it will not “replenish” you (i.e. replete your glycogen stores).  The best way to replenish your energy stores is to eat a carbohydrate rich meal/snack that includes some protein. There is no protein in coconut water and minimal carbs.

4. I also haven’t come across any good studies that have validated the effectiveness of coconut water as a sports drink. (Studies have validated the effectiveness of individual electrolytes such as potassium and sodium but not coconut water)

In general:
1. It is all natural, relatively low in calories and is a much healthier choice than soda or some of the sweetened waters.

2. I’m not aware that the average person is deficient in potassium. We can easily meet our potassium needs through food (most fruits, veggies and whole grains contain large amounts of potassium) and don’t NEED a beverage that is loaded with potassium.

3. So how does it taste? In my opinion, it  has a kind of salty sweet taste  – but not so great that I’d seek it out. Personally, I prefer water … but that’s just my opinion! 

 
Bottom line, as this point, I don’t believe all the claims of coconut water. If you are athlete looking for the competitive edge, I’d wait to see what the research shows. But keep in mind that you need adequate carbs and sodium to perform at your best. If you are a more casual exerciser and like the way coconut water tastes, go for it!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You’re at your computer working on a project, checking your work email every few minutes. Of course, you have to check your personal email frequently … maybe too frequently … The texts are flying in to make after work plans. Your day is filled with online chats, IM’s, facebook news feed and phone calls – many occurring simultaneously. Your brain is in “computer overdrive mode” and experts say this is affecting concentration levels, stress levels as well as how we think and behave. It can also be affecting your eating habits!

Does this sound familiar?
- You always check your email before doing other things
- You constantly have a little voice telling you to check email/texts/vm
- Have you ever chosen to go online rather than go out with people?
- Do other people in your life complain about the amount of time you spend using technology?
- You find it difficult to even go to the gym without your phone (what if you miss an important text or email?)
- Leave your Blackberry on the table while on a date (nice…) 
- You pick up a not-so-healthy take out dinner (who wants to spend the time cooking) while checking out facebook and answering texts with the tv on in the background.

If this sounds familiar, it is likely you have computer brain overdrive. Researchers at the University of California, San Diego say people consume 12 hours of media a day on average, when an hour spent with, say, the Internet and TV simultaneously counts as two hours. That compares with five hours in 1960. Computer users visit an average of 40 Web sites a day, according to research by RescueTime, which offers time-management tools. Experts say our ability to focus is being undermined by bursts of information. This is also increasing our stress levels and how we think and behave.  And scientists are discovering that even after the multitasking ends, fractured thinking and lack of focus persist.

My personal observation
While I am far from a cutting edge techie, I find myself feeling distracted and stressed at times when multitasking: working on project on the computer, frquently checking 3 different email accounts, responding to texts and answering my work phone that rings nonstop. So what do I do? Get up and go look for food (preferably chocolate) when feeling this stress. I have also noticed that it takes longer to complete a project than it should have without these distractions.

Possible effects of “computer brain” on food intake
1. Increased stress levels can lead to more cravings and weight gain.
2. More time spent with various technology devices  means less time cooking/preparing meals.
3. More time sitting on your butt at the computer means less time to exercise!
4. Feeling “less in the moment” whether it comes to spending time with family, friends or just enjoying your food! Studies have shown that “computer brain” continues on even after you have stopped using the technology devices. 
5. It can have an effect on your sleep. Less sleep means more craving for carbs.

Tips to decrease computer brain’s effect on your eating habits
1. Try to set aside some time each day without your phone/computer. The most crucial times would be about an hour before bed or while you are eating. I would also recommend shutting off your personal phone for periods of time during the day. Start with an hour and build up. Leave your phone in your gym locker.

2. Set a curfew as to when you will get off the computer at night. Being on the computer right before bed can have a negative impact on your sleep.(Ok – I will try to practice what I preach on this one!)

3. When the urge to eat hits you, pay attention to your body’s cues. Are you really hungry or is the urge coming from stress, anxiety, frustration, etc.?  Of course, if it has been 4 hours since your last meal, it is likely hunger. But if you just ate an hour ago … likely not!

4. If you feel emotions, such as stress, are causing the desire to eat, try to delay this urge by 5 minutes or so. Preferably get out of the environment, away from your computer. Talk a 5 minute walk … and leave your phone at your desk. Chances are that you will no longer feel as strong a desire to raid the vending machine!

5. Keep all problem foods out of your environment. This way if the computer munchies strike, you won’t be able to dive into a bag of cookies. Stock up on healthy snacks.

6. When you do eat a meal, pay attention to what you are eating and enjoy it! If you inhale your food while on the computer, you won’t even realize that you ate and will soon be looking for more food.

7. Incorporate stress management into your life. Exercise is a great stress reliever. You also might want to try yoga. Download my Free Newsletter: Dietary Tips to Manage Stress  

8. Don’t depend upon ordering out for all your dinners. Yes, preparing meals takes some time (away from the computer, tv, etc.) but it is healthier and cheaper than always ordering out. Made a large batch of food one day and save for leftovers the next few nights.
 

Bottom line, we’ve experienced numerous benefits from the advancement of technology – from a business, personal and even health standpoint (i.e. helps to keep our brains sharp). However studies are showing that spending too much time on technology can have adverse effects. We need to set limits and spend more time with our family, friends and pay more attention to what we eat!

Check out the NYT article for the full story

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

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

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

Check out this helpful LINK for  buying and using pedometers:  

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

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

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

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

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

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

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

Memorial Day is approaching and many of us will be firing up the grill. And what goes on the grill … juicy burgers of course! For those of you who have been working hard to get your body in shape for summer, why not try a healthier option? Burgers don’t always have to be BEEF, and trust me - a little variation is a nice surprise for your taste buds. 

Instead of a traditional beef burger, why not make a chicken, turkey or even a mushroom burger.

Calorie comparison between burgers:

Tips to spice up your burgers:
For chicken, try to purchase the skinless, boneless, thinly sliced, antibiotic and hormone free (yes it does take a little effort to eat healthier). Make a concoction of egg white, olive oil, adobo, ancho chile, cayenne pepper or chipotle seasoning (your choice or a blend), and a pinch of salt and pepper. Dip the chicken breast in this concoction and let marinate for at least 1-2 hours. Grill and serve.

For turkey, try to get the 99% fat free ground turkey, antibiotic and hormone free. Mix the ground turkey with finely chopped red onions, the following dry seasonings: 1 tsp of thyme, oregano and basil, a pinch of salt and pepper as well as a crumbled feta or goat cheese. Once it is all combined evenly, make 2 inch rounded patties and grill when ready.  In my opinion, the key to a tasty yet healthy turkey burger is to stuff it. When the burger gets cooked, the flavor gets released.

For the mushroom burger, try to get portabellas.  Portabellas can easily be grilled with a splash of red wine vinegar over it and ¼ tsp of garlic salt sprinkled on top.

For veggie burgers, try a adding a little salsa and guacamole or BBQ sauce. Or even a slice of low fat cheese. And for those of you who’ve never tried on – check them out. There are numerous brands and flavors available.

Burger toppings
Healthy options: For any of the above burgers, you can serve them with the following healthy options: whole-wheat hamburger buns, veggies of your choice including sliced or caramelized onions, lettuce, tomatoes, and pickles, sauces of your choice such as spicy brown mustard, BBQ sauce or ketchup, or smoky horseradish sauce. 

Not so healthy options:  
Regular mayo (100 calories per tablespoon)
Regular full fat cheese (100 calories for a slice or ounce).
If cheese and/or mayo are still calling your name, at least look for a low fat version. 

**If you live in NYC and aren’t able to grill your own, check out Better Burger for an overall healthy selection or Pop Burger or Shake Shack for their mushroom burgers.

I would like to thank Anita Mirchandani for writing this article. She is a certified Spin, Group Exercise, and Kickbox instructor as well as a NASM certified personal trainer. She is currently pursuing a MS degree in Clinical Nutrition from NYU. In her spare time, she prefers to relax with yoga, shopping or just walking around NYC. She prefers nights out that include dancing, and restaurants that serve both guacamole and good, strong margaritas… and burgers?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

As the temperature rises, so does the urge for something refreshing … like Mr. Softee. I love it even more than Pinkberry or real ice cream.  It seems I can’t escape those Mr. Softee trucks – they are all over the city!  Ok, so they can no longer play their little tunes (thanks to Mayor Bloomberg and his noise control), however I know exactly where all the trucks are within a few blocks  of my apartment or office. So the question is … can Mr. Softee fit into your eating plan?

Calorie confusion in Mr. Softee 
Check out the pic on the right for the calories in various items. The NYC Mr. Softee trucks are now mandated to list the calories. You’ll see that a small cone has between 190-270 calories. I did a search on calories in Mr. Softee and found other sites such as the Daily Plate list the calories as 371 and fat as 22. I’m not sure where these numbers came from. I had contacted Mr. Softee management a year or two ago and they told me a small cone was 170 calories.  So to be on the safe side, I would recommmend you use ~ 200 calories as the amount for small cone (not one that is heaping with ice cream!)

Damage control tips for Mr. Softee
1. Change your mentality – just because the weather is heating up, it doesn’t give you the green light to indulge in ice cream!

2. We often crave watery food like ice cream in warm weather. So when you think you are craving ice cream, it might really water that your body wants. So make sure you are always hydrated.

3. Since visual cues often trigger urges to eat, try to avoid the areas where Mr. Softee trucks are parked.

4. Allow yourself a Mr. Softee treats one occasion, but not everyday. I might suggest twice a week.  I often suggest my clients plan an afternoon snack each day for approximately 125-200 calories. So your occasional Mr.Softee treat could fit in.

5. When you order your Mr. Softee, stick to a small cone. The calories start adding up when you add the chocolate dip, nuts. Even worse, check out the calories for sundaes, banana boats, etc.