This past weekend I celebrated my birthday. The actual number isn’t important but the people you spend it with is! We decided to stay local to beat the Jon Bonjovi insanity in Central Park. You may recognize some of the people in my pictures. Esther (from Esther’s weight loss journey) and Julia the fitness expert attended my get together in addition to some other friends. We started the festivities at High Life on the upper east side followed by late night activities at Uva. 

(Pic on the right is of Julia, Lisa, Paula, myself and new man friend - name forgotten)

Multiple drinks were had by all. I must say that I was very impressed by Esther’s “behavior” at my party. Normally she would have joined in full force with the food and beverages. However I witnessed her drink ONLY 2 vodka on the rocks followed by water. She declined all food stating “I already ate at home”. I was actually shocked. Way to go Esther! The rest of us made up for her minimal beverage and food intake. After all, a birthday girl is entitled to eat and drink whatever she wants. Esther avoided the fried shrimp, tuna tartar, spicy tuna rolls, quesadilla’s and chicken kabobs. (Pic is of Julia, bartender and Esther)

(Pic below is man friend, name forgotten, myself and Paula)

(Pic below that is of myself and Julia)

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Ask any city girl (or guy) what their favorite food is and likely the answer will be sushi. And what goes best with sushi? Sake, of course! Sushi and sake go hand in hand for many of us. 

One of my clients recently asked me how many calories are in a small sake. I did a little research and was suprised with the answer!

First, a little Sake trivia
Sake is a beverage fermented from rice, which is a grain - unlike wine which is fermented from grapes. It’s made in a fashion similar to beer but uses rice in place of barley (which is fermented to make beer). Sake-brewers add malt, yeast, and water to steamed rice, and allow the mixture to ferment to convert the starch in the rice into alcohol.

Typically sake is served in a flask called a tokkuri. Heated sake is prepared by placing the tokkuri in a pan of hot water, the narrowed neck of the flask prevents the heat from escaping. Finer quality sake is typically served chilled.  The tokkuri that I have seen in most restaurants hold about 4 to 5 1/2 oz. This would be the equivalent of a small order of sake.

Traditionally, sake was poured into cups made from wood. The wooden cups were believed to compliment the wine because sake is brewed in a wooden cask. However, today most sake gurus avoid drinking from the masu because they believe the wood affects the flavor of the sake. Most of the sakes served today would be in a ceramic cup called ochoko. It holds about 1 1/2 - 2 oz. of sake. That is why it goes down so quickly!

Nutritional content of sake
A typical 5.5 oz. (a small order or 1 “go” of sake) serving size of sake would have between 180 to 240 calories and about 20 to 27 grams of carbohydrates. (however I have found other web sites that  claim  it only has 7.5  grams of carbs per 5 oz) . The protein and fat content are negligible. Alcohol content is about 15-16% by volume. This is quite a bit higher than what is typically found in most wines (12%) or beer (4-5 %)! 

Bottom line, for those of you watching your weight, keep tabs on how many “little cups” of sake you consume - at 180 - 240 calories per 5 oz! Keep in mind that soy sauce tends to make you thirsty. Make sure you are drinking plenty of water along with your sake.
 

For more info on sake, check out these links on Sake FAQ’s and The seven theories of drinking sake with food. 

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Question from Joe: Excellent article on wine.  Are there any “low carb” wines?  After all they have light beers.

Answer from Martha: Glad you enjoyed the wine article! You asked a good question. Many people assume that wine is high in carbs because it is made from grapes. However, in the process of making the wine, yeast is used to ferment the grapes. Much of the yeast “eats up” the carbs in the grapes, leaving the wine with a minimal carb content. This fermentation produces alcohol. In general, a dry wine has little residual sugar (or carbs), whereas a sweet wine can have quite a bit.

While the carb content will vary somewhat when it comes to specific wines, on average, 4 oz of a dry white and dry red wine has ~ 1-2 grams of carbs, whereas 4 oz of a sweet dessert wine, sweet sherry or port will have 8-12 grams. Most distilled spirits such as vodka, gin, tequilla, etc. have negligible amounts of carbs. The carb content will be increased with mixers such as sour mix, regular soda, etc.

Of course, as I had mentioned in my recent post on wine, you need to pay attention to the portion size of the wine. Many bars and restaurants double this “4 oz” size therefore the carb content as well as the calorie content may double. For most people, the calorie content of wine and other types of alcohol is more of a concern than the carb content - at least when it comes to weight control.

 Of note, not only is  most alcohol low in carbs, it can actually cause hypoglycemia (low blood sugar) in diabetics. So therefore it is important for a diabetic to eat a little food along with the alcoholic drink. Actually, this is not a bad thing for all of us to do!

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So you only had 2 glasses of wine last night?  Ok, so what does “a glass” of wine mean? One serving of wine is technically 5 ounces. When was the last time you were served 5 oz of wine in a restaurant or bar? Probably not recently. Most places tend to serve portions that are significantly larger than 5 ounces  (unless you are in a really expensive restaurant where they actually do pour a 5 oz glass of wine for $15!).

 Here is an example. I went out with several of my girlfriends to a bar/restaurant called Peter’s on the upper west side. I ordered a cabernet. I actually like drinking red wine from a larger glass. But this glass was the size of a fish bowl and it was almost filled with wine. It had to have been almost 12 ounces. Of course, it’s nice to get good value for your money.

On the other hand, there are a few “cons” to this jumbo glass of wine.

- More calories than you think. This is not a 80 calorie glass of wine, but close to 160 to 200 (if it was 10-12 ounces)
- You may feel compelled psychologically to have another glass … because after all, so far you’ve only had one glass of wine. But if we are talking in standard serving sizes, that one jumbo glass of wine was really 2 or more glasses.  
- The guys around you suddenly start looking cuter than they really are…

More alcohol is consumed from larger wider glasses
Studies have shown that we consistently drink more when served from larger wider wine glasses, such as those used for red wine as compared to a smaller slender glass used for white wine.  Dr. Brian Wansink, in his book Mindless Eating, has done numerous experiments on people showing how we eat and drink more than we think.  Check out this link for details on these studies. These particular studies were done with with college students and professional bartenders showing that we pour more and drink more from wider larger glasses. 

Bottom line:
1. All glasses of wine are not created equal (and I’m not just talking about taste!)  A “glass”  is not necessarily the standard serving size of 5 ounces.

2. When drinking at home, use smaller more narrow glasses rather than shorter wider glasses. You will drink less whether it be alcohol, milk, juice, etc.

3. Or if you have your heart set on drinking from your jumbo red wine glasses, just be aware of how much wine you are pouring!

Check out these previous posts:

Calories in alcohol
Does alcohol cause weight gain?
Tips to deal with the dreaded hangover

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We think of Colorado as fresh air, skiing, mountain biking… really anything health related. Apparently they also enjoy a few pops. Men’s Health Magazine rated 100 cities with regards to their tendencies/habits/attitudes regarding alcohol. Colorado came in at 100 (100 = the worst!) and received an F.  NYC girls and guys came in at number 7 and got a B+.  That’s pretty good! Cabs come in handy. No drinking and driving (which you should obviously never do) for us.  You guys in the New Hampshire Biggest Loser Competition live in/near a city, Manchester, that gets a C- (you’re ranked 59 our of 100). 

Most Dangerously Drunk
100       Denver, CO                    F
99         Anchorage, AK              F
98         Colorado Springs, CO     F
97         Omaha, NE                   F
96         Fargo, ND                     F
95         San Antonio, TX             F
94         Austin, TX                     F
93         Fresno, CA                    F
92         Lubbock, TX                  F
91         Milwaukee, WI               F
90         El Paso, TX                   F
89         Spokane, WA                F
88         Washington, DC            F
87         Columbia, SC                F
86         St. Louis, MO                D-
85         Bakersfield, CA              D-
84         San Diego, CA               D
83         Cheyenne, WY              D
82         Aurora, CO                    D
81         Houston, TX                   D
80         Portland, OR                 D
79         Seattle, WA                  D
78         Boise, ID                       D
77         Tucson, AZ                    D+
76         Dallas, TX                      D+
75         Jacksonville, FL             D+
74         Toledo, OH                    D+
73         Madison, WI                  D+
72         Oakland, CA                  D+
71         Modesto, CA                 D+
70         Billings, MT                   D+
69         Fremont, CA                  D+
68         Oklahoma City, OK        D+
67         San Francisco, CA         D+
66         Sacramento, CA            D+
65         Los Angeles, CA            D+
64         Phoenix, AZ                  D+
63         Albuquerque, NM           D+
62         Chicago, IL                    D+
61         Providence, RI               D+
60         Fort Wayne, IN              C-
59         Manchester, NH             C-
58         Charleston, WV             C-
57         Burlington, VT                C-
56         Lincoln, NE                   C-
55         Corpus Christi, TX          C-
54         Des Moines, IA              C-
53         Indianapolis, IN              C-
52         Pittsburgh, PA               C-
51         Honolulu, HI                   C-
50         St. Paul, MN                 C
49         Tampa, FL                     C
48         Greensboro, NC            C
47         Las Vegas, NV              C
46         Baltimore, MD               C
45         Riverside, CA                 C
44         Norfolk, VA                    C
43         Detroit, MI                     C+
42         Arlington, TX                  C+
41         Grand Rapids, MI           C+
40         San Jose, CA                C+
39         St. Petersburg, FL         C+
38         Nashville, TN                 C+
37         Charlotte, NC                 C+
36         Wilmington, DE             C+
35         Orlando, FL                   C+
34         Minneapolis, MN            C+
33         Kansas City, MO           C+
32         Fort Worth, TX               C+
31         Tulsa, OK                      C+
30         Anaheim, CA                 B-
29         Wichita, KS                   B-
28         Lexington, KY                B-
27         Philadelphia, PA            B-
26         Montgomery, AL            B-
25         Rochester, NY               B-
24         Raleigh, NC                   B
23         Cincinnati, OH               B
22         Louisville, KY                 B
21         Bangor, ME                   B
20         Memphis, TN                 B
19         Boston, MA                   B
18         Hartford, CT                   B+
17         Sioux Falls, SD             B+
16         Birmingham, AL             B+
15         Baton Rouge, LA           B+
14         Columbus, OH               B+
13         Cleveland, OH                B+
12         Atlanta, GA                   B+
11         Newark, NJ                    B+

Least Dangerously Drunk
10         Jersey City, NJ              B+
9          Richmond, VA               B+
8          New York, NY                B+
7          Little Rock, AR              A-
6          Salt Lake City, UT          A-
5          Yonkers, NY                  A-
4          Jackson, MS                 A
3          Buffalo, NY                    A
2          Miami, FL                      A
1          Durham, NC                  A+

 Check out this link for more details on the survery.

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A few months ago, I wrote a post on How to Deal with the Dreaded Hangover. I came across this article from WebMD that I thought might be helpful to some of the citygirls/guys who enjoy a cocktail or two (or three). I also see that some of the New Hampshire’s Biggest Loser Participants enjoy their cocktails!  No, that is not a picture of a Biggest Weight Loss Participant.

9 Myths About Your Hangover 
WebMD Feature from “Marie Claire” Magazine By Dana Hudepohl

MYTH #1
A MORNING MIMOSA EASES A HANGOVER
Not for long: The “hair of the dog that bit you” remedy just pushes a hangover to later in the day. Hangovers set in when blood-alcohol levels start to fall; the worst symptoms strike when levels reach zero, says alcohol researcher Robert Swift, M.D., Ph.D., of Brown University. A better a.m. cocktail: Gatorade, to replace lost electrolytes (the chemical messengers that help your body function effectively), and water, to counter dehydration (which can leave you weak, dizzy, light-headed, and cotton-mouthed).

MYTH #2
POPPING ACETAMINOPHEN BEFORE YOU GO TO BED MAKES MORNING EASIER
You’re wrong about two things: Choice of drugs and timing. When you take acetaminophen, most of it is converted in the liver to harmless compounds. But when you’ve been drinking, the liver is so preoccupied with metabolizing the alcohol that it processes the painkiller in a separate pathway where these compounds can become toxic, causing liver inflammation and permanent damage.

Stick to ibuprofen, says David J. Clayton, M.D., co-author of The Healthy Guide to Unhealthy Living. And, he says, don’t take it before bed: The drug’s effectiveness peaks in about four hours, so it won’t do anything for you by morning. Clayton’s best, use-it-only-when-you-have-to Rx: “Get up and take 800 milligrams of ibuprofen an hour before you need to be functional. You’ll feel awful when you wake up to take it, but you’ll feel much better an hour later.”

(pic on the right - city man observed wearing a dog’s coat as a hat after a few beverages)

MYTH #3
DRINKS WITH FEWER CALORIES ARE ALWAYS A HEALTHIER CHOICE
As if. According to a study by Chris Rayner, M.D., of the Royal Adelaide Hospital in Australia, people actually get more drunk after ordering up diet cocktails. The reason? The fewer calories in the drink, the more quickly it empties from your stomach. Blood initially passes through the liver, where some of the alcohol is filtered out. But faster emptying saturates the liver, so more alcohol ultimately makes it through to your bloodstream.

MYTH #4
EATING BEFORE BED WILL ABSORB THE ALCOHOL AND MUTE A HANGOVER
Nice try, but food has to be in your stomach before you drink to help a hangover. If you’re busy digesting steak, your martini will be delivered to your bloodstream more slowly, giving it less of a chance to accumulate to the headache-worthy levels. (All food slows digestion, but fat does it best.)

MYTH #5
WINE IS BETTER FOR YOU THAN BEER
Wine gets all of the health props, but studies consistently show that people who drink beer in moderation also receive health benefits—including a lower risk of heart disease, Alzheimer’s, and osteoporosis. And when it comes to how you feel the next day, beer is the gentler choice. “Specific compounds in red wine, like tannins, can trigger headaches in susceptible people,” says Swift, “and that just adds to the hangover.”

MYTH #6
DRINKING THROUGH A STRAW GETS YOU TRASHED FASTER
Only if you suck faster than you chug. It isn’t how you get the booze from glass to mouth that affects your buzz; it’s the type of glass you’re drinking from. A Cornell University study found that people—even experienced bartenders—consistently pour 20 to 30 percent more alcohol into short, stout tumblers than into tall, skinny highball glasses. “They focus on the height of what they are pouring at the expense of width,” says study author Brian Wansink, Ph.D., author of Mindless Eating.

MYTH #7
IF YOU WEIGH THE SAME AS YOUR BROTHER, YOU CAN MATCH HIM DRINK FOR DRINK
“Women will always get more intoxicated on a smaller dose than men”—even if you’ve diligently built up your tolerance, says Swift. “Men have a higher percentage of water in their bodies, so if you dump alcohol in there, it’s going to be more diluted.” Plus, men have higher levels of the enzyme alcohol dehydrogenase, which allows guys to metabolize alcohol better.   Check my my previous post on The Effects of Alcohol on Men Vs. Women.

MYTH #8
IF THE DRINKS ARE FREE, THE CALORIES DON’T COUNT
Ok, we know you don’t really believe this, but something does happen when someone else is paying that can make good judgment disappear. Take a look at the true cost of an open bar: Four Mike’s Hard Lemonades sabotage your diet with 880 extra calories—the equivalent of five Krispy Kreme glazed donuts!) And that’s not counting whatever you tear into during the 3 a.m. munchies.) Four beers fill you with the equivalent of two McDonald’s cheeseburgers.

MYTH #9
BEER BEFORE LIQUOR, NEVER SICKER
There’s nothing about the chemistry of these drinks interacting with each other that makes you sick the next day. With any alcohol, your inhibition to drink more diminishes as you drink, so you start drinking faster. If you stick with beer, you don’t get drunk as fast because its alcohol content is lower than that of liquor. If you switch to the hard stuff, you end up on the express train to hangover city.  

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Question from Alba, event planner from Cipriani, NYC:
How does one manage to eat healthy and still enjoy the holidays?  Let’s face it this time of year is completely hectic with shopping, working, stress and parties. 

 And I not only want to enjoy some of the parties I go to but I also work at a few being in the hospitality industry.  It’s hard not to pass up the passed baby lamb chops or the bite size burgers that is enjoyed with some bubbly.  Any Advice????

Answer from Martha:
Alba, you beat me to it. I was just going to start my postings on holiday eating tips. I have quite a few!

The time of year is here for city girls and guys to hit the party scene - whether it be a work party, holiday party or just getting together with friends to celebrate the holidays. And of course this usually means eating and drinking more than usual. Alba, you have it especially tough working at Cipriani’s - I know how delicious the food is there! Those mini lamb chops and baby burgers sound great (… and the bubbly too!).

Here are some Holiday Eating Tips to help you stay trim to fit into your red party dress! (Yes - that’s Alba in the red dress)

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 resisit the fattening hors d’oeuvres if you are hungry. Have a light snack that includes some protein a 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. Alba, 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. I’ll post more appetizer calories  in a few days. 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 crudite (skip the fattening dips) or shrimp or sashimi type appetizers. Alba, I would imagine many of the parties held at Cipriani’s would have these types of appetizers. Cipriani’s doesn’t strike me as a Ruffles chip and onion dip kind of place!

4. Moving onto the bubbly….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 overconsumed.  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. If you have 4 parties scheduled in one week, try to make the other 3 days “Recovery Days”. I will give more details on these days later - but basically on these days, you should alcohol,  eat lightly and try to eat as many meals at home as possible versus restaurant dining. Stay tuned for my suggestions for “Recovery Meals”.

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

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

Hope these tips helped! Alba, keep us posted on how you are doing handling the parties.

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What citygirl doesn’t enjoy a cocktail now and then? Meeting friends for drinks is the way many of us socialize. While consuming alcohol in moderation can actually be good for your heart, drinking alcohol in excess, especially in the form of binge drinking, can increase your risk of breast cancer.

What is binge drinking?
The generally accepted definition of binge drinking in the United States is the consumption of five or more drinks in a row by men — or four or more drinks in a row by women — at least once in the previous 2 weeks. Heavy binge drinking includes three or more such episodes in 2 weeks. 

-The frequency of binge drinking is up on college campuses across America, especially among women. Roughly 40 percent of college women who were surveyed binge drank at least once a month compared with roughly 50 percent of men, according to the Harvard School of Public Health’s College Alcohol Study which was set up to examine drinking behavior among men and women in college.  

-And more disturbing is that high school kids also have a high rate of binge drinking. One study showed that 28.8% of high school students reported binge drinking in the past 30 days.

- I haven’t come across any data on binge drinking in adult women. However from my personal experience of listening to what people eat and drink, I can say that binge drinking is still fairly common, even in adults. Binge drinking doesn’t have to mean getting sloppy drunk. A martini (this equals 2 drinks - or more) before dinner and 1/2 bottle of wine with dinner could count as a “binge” for a woman. I must admit that my friends and I have had nights where we have consumed more than 4 drinks…of course not on a regular basis!

Study shows connection between binge drinking and breast cancer
Researchers at the Center for Alcohol Research in Denmark tracked 17,647 women for 8 years. Those women who reported having 1-3 drinks a week versus non-drinkers had a small increase in breast cancer risk - about 2% per additional drink each week. Women who had 4- 5 drinks at a time once a week had increased their breast cancer risk by 55% relative to the women having one drink per occasion. Lina Morch from the Center for Alcohol Research says alcohol raises blood levels of estrogen, which is associated with breast cancer. Blood alcohol levels peak when binge drinking occurs. This may lead to a greater buildup of cancer-causing toxins than repeated low level exposure.

Bottom line, while alcohol in moderation (moderation = one drink a day for women and two for men) can fit into a healthy lifestyle, binge drinking is risky for many reasons, not the least being an increased risk of breast cancer. I would caution women to be especially careful with their alcohol intake if they have a family history of breast cancer.

 FYI - Check out these pics to see the difference in the brain activity of someone who drinks versus someone who doesn’t  (scroll down the page)

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Been there, done that, swore you would never do it again. What am I talking about? The dreaded hangover! The kind where your head is pounding, you can barely open your eyes, your mouth feels like cotton balls, the nausea is overwhelming and junk food is calling your name. 

Causes of hangovers
There can be several causes for hangovers. Obviously overindulging is the major cause. While the amount of alcohol needed to really wreak havoc varies by size, gender and genetics, most studies quantify “binge drinking” as consuming more than five drinks in a night–or more than three drinks in one to two hours. According to a 2003 survey by the National Center for Health Statistics, one in five adults had consumed more than five drinks in a day during the previous year. Hmmm…only once in a year?  In my experience, it seems a little more than this.Other causes could be drinking a beverage that does not agree with you. Colorless cocktails like vodka and gin are kinder on the body than dark whiskey or even red wine. I know for me margaritas tend to do some damage.

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

Lastly, women are more susceptible to hangovers because they have less of the enzyme needed to break down alcohol.

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

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

• Sleep! Stay in bed as long as you can and give your body a chance to recover.
• Re-hydrate yourself. Drink plenty of water (though water is not that appealing to me if I feel hungover) or any beverage that appeals to you.
• Drink a sports drink like Gatorade or Powerade. This will help to replace the electrolytes that your body lost during the night before.
• Eat something. This can help to coat your stomach from the previous nights overindulgence in adult beverages.
• Pain relievers such as aspirin, ibuprofen and acetaminophen all can help with headaches. However, be careful when mixing acetaminophen, such as Tylenol and Excedrin, with alcohol as it can cause damage to the liver.
• Alternate between a hot and cold shower.
• In Ireland, it was said that the cure for hangovers is to bury the ailing person up to the neck in moist river sand. Hudson River anyone????
• A last resort: Legend has it that a morning nip - the “hair of the dog that bit you”-can keep a hangover at bay. However, this would not be my first recommendation!

Does anyone have any tips to share with how they deal with hangovers?

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