Week 4 has come to an end and Esther has lost another 2 pounds! Her weight is now 142. She even made it through her family’s Greek BBQ with flying colors. She was carefully watched by her family who is aware of her weight loss attempts.

Interview with Esther:
Martha: Did you encounter any barriers this week when it came to your weight loss plan?
Esther: Several things. I had PMS -which makes me really tired and crave sweets. Getting to the gym was a struggle on some days (but I still did it!). In addition, you’ll see on my food log that I gave in to my sweets craving several times. I had a couple nights where I ate out. Eating out is always difficult for me.  I felt like I handled them quite well.

Martha: So how did you handle the BBQ? Did my tips help you at all?
Esther: Your tips definitely helped. I enlisted the support of  my family. My cousin Esther is also watching her weight so we watched each other. (Martha - the two “dieting Esthers”!) I started to waiver when the fresh apple pie came out with three different kinds of ice cream. It got to the point that I was staring at my cousin Robert’s 2 mini marshmallows left on his plate from his Rocky Road ice cream. He did me the favor an ate them before I could!!  My brother then got firm and told me to stop obessing ( I was staring at the pie considering trying to take the uneven piece staring at me). My cousin Steve came to the rescue and took me for a walk down the block !!!  (Pic is of Esther at the BBQ)

Martha: Do you see any potentional problem situations for the upcoming week?
Esther: I’m going to the Hamptons with a friend, Nadine,  from Wed night until Friday night.
We are going to bring healthy food and are only going to dinner one night so that will be the one cheat. I am also having lunch with my family at a Greek Restaurant on Sunday so will have to stay away from some of my favorites or only get tastes and eat a healthy course.

Did Esther meet her goals from last week?:

Four days from Esther’s food records:

Friday June 13 (out with friends)
Breakfast
coffee
raisin bread w/ tsp peanut butter tsp fresh jam
Lunch:
Special K cereal 140 cal
bare naked cereal 180 cal
fresh berries
skim milk
Dinner:
2 glasses white wine
fresh carrots, radishes
olives (plain sm green)
1/2 pita bread w/ cheese
salad with very little dressing
1 1/2 stuffed grape leaves 
1 lamb skewer grilled 
2 oreo cookies 
2 snackwell cookies 

Sunday, June 14 (at BBQ)
Breakfast:
iced coffee
half a bialy with nova and a tbspoon of cream cheese
one small cheese w/ egg greek thing ( no breading )
some fruit salad !
BBQ
perrier with lime ( NO ALCOHOL)
3 pieces of cheese
4 Israeli pickles
mixed salad w/ oil & vinegar
2 lamb shish kebob skewers
one spoon pasta salad ( sm spoon)
one spoon orzo salad ( sm spoon)
one piece greek meats ( inards ) grilled
plate of fruit salad

Monday June 9
Breakfast
coffee   
2% cottage cheese 4 oz   
1/2 banana   
Lunch:
cucumber, tomato olive oil & vinegar   
3 pieces turkey
Dinner:   
homemade coleslaw, light mayo, white vinegar   
1/4 roasted chicken   
watermelon   

Wednesday June 11  
Breakfast
iced coffee    
2% cottage cheese 4 oz  
Lunch  
homemade coleslaw lite mayo, white vinegar    
1 piece chicken thigh + drumstick    
water   
Dinner: 
1/2 portion seaweed salad    
4 pieces sashimi    
1 piece eel sushi    
1 piece spicy scallop sushi, 1 piece sp tuna sashimi    
6 pieces sashimi roll w/cucumber
1 oreo cookie    PMS
1 snackwells cookie PMS
3 prunes
130 calories of part skim milk

My comments on Esther’s food records:
1. It was difficult to estimate some of your calories as I am not sure of the portion sizes nor am I aware of the ingredients. But I would estimate that you averaged 1500-1600 calories.
2. I noticed that you had several really low calorie days (~ 700 calories). While I generally don’t recommend really low calorie days, it is a way to help offset those days where you eat a little too much. However you don’t want to get in the habit of feasting and then starving. But I think what you did this week was fine. Check out my previous post on recovery days.
3. I see that you had PMS cravings as you had more sweets this week. But to your credit, you kept your portion sizes of sweets really small. Good job! Check out my previous post on PMS cravings.
4. I didn’t see too many healthy afternoon snacks…
5. That diet coleslaw you made is a great idea - low cal and filling!

Esthers goals for this week:
1. Once again, aim for 1300 - 1400 calories
2. 2 personal training sessions, one pilates, 3 cardio and as much walking as possible
3. 2 alcoholic beverages this week
4. Continue to be very careful with eating out
5. Plan healthy afternoon snacks
6. You have identified 2 potentional problem situations for the upcoming week. Continue to enlist your family’s support for the Sunday brunch. It sounds like you and your friend Nadine already have a good plan for the Hamptons.

Keep up the great work!

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The BBQ season is here - which can spell diet disaster! Lately, I have been seeing BBQ overindulgences on my clients food records. This Sunday is Father’s day and I would bet that many of you will be attending a family cookout. Esther (who’s weight loss journey we have been following on CGB) has asked us for some support on how to handle her family’s Big Greek BBQ this Sunday on Father’s day. (Pic on the right is NOT of Esther’s family). Esther’s family likes to eat and it is pretty much a sure bet that the food will be overflowing.  

Question from Esther:
Martha, I need some guidance.  Tomorrow is Friday night and I am supposed to meet some friends for drinks.  I normally would use up my two drinks for the week BUT on Sunday I am going to my cousins house for a family BBQ Greek style which means three times the amount of food of a regular BBQ.  Any tips so I could stay on track?

Answer from Martha: You have a couple potential troublesome issues ahead - however I want to focus on the BBQ. BBQ’s can spell trouble for anyone watching their weight. It sounds like your Greek BBQ could be especially problematic! However, with some careful planning and willpower, you’ll be able to get through it without overindulging.  

Potential problems at BBQ’s

1. You are often there for many hours. The longer you are there, the more food will likely be consumed.
2. A lot of food may be served. Since the grilling can go on for hours, you may feel tempted to have a little “taste” of everything. A burger here, a hot dog 15 minutes later, then some ribs. A hour or so later, the steak goes on the grill, so why not have a little piece? And this is not even counting the side dishes. I actually see this on my clients food logs (for those who are brave - or honest - enough to record it!)
3. With the hot weather, the beers or vodka and lemonades can go down very quickly. The calories add up quickly too!
4. With increased alcohol, your discipline can fall by the wayside.
5. Often times, fatty meats such as ribs will be served, along with high calorie side dishes such as pasta or potato salad.

Tips to stay on track at your next BBQ
1. First, don’t go to the BBQ hungry. Low blood sugar will only lead to overeating. Make sure you have a light meal several hours before the event or a snack right before.
2. Drink A LOT of water during the BBQ. For 3 reasons - it will help you to stay hydrated in the hot weather, it will give you something to drink instead of alcohol and it can help make you feel fuller so you can eat less food.
3. If possible, find out what will be served ahead of time. This can help you prepare mentally what you will eat in advance. If most of the food choices seem on the heavier side, offer to bring a green salad or sliced vegetables ready to be grilled.
4. Once you get to the BBQ, take notice of what the food options are. Plan in your mind what you will eat instead of starting in on the food frenzy. You don’t have to have one of everything that is served. Wait for what you really want - even if it something fattening like ribs. It would be better to have a smaller portion of ribs than to load up on burgers, hot dogs and steak - without feeling satisfied.
5. I would definitely suggest you limit yourself to 2 small portions of a protein food - but take one without the bun. For example, maybe take a small burger on a bun and then a plain hot dog without a bun. Now if there are side dishes that you want such as pasta salad, I would recommend you avoid the bun.
6. BBQ’s can be quite healthy. You can grill fish, skinless poultry, veggies and fruit with a side green salad.
7. You can always take your relatives to a computer in the house to show them your journey on CGB! Knowing that others are watching you may curtail your urge to splurge!
8. Try to include a physical activity at the BBQ to do something besides eat. Maybe a game of frisbee!

Esther, from what I understand about your family, I would imagine there will be quite a lot of food served. Your best bet is to fill your plate with salad and take smaller portions of the foods you really want. Eat very slow and drink a lot of water.  Try not to have several plates of food - stick to one. You mentioned that your brother is aware of your weight loss attempts and will be watching you. That is great! The more support, the better. Remember, you will be writing everything down and reporting to us. Some pictures would be nice too!

With regards to your 2 allowed alcoholic beverages, I would recommend that you choose when you really want them the most. Maybe tonight with your friends - that way the alcohol won’t decrease your willpower for staying on track at the cookout.

Good luck at the BBQ!

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Esther is down 2 more pounds for a total of 4 pounds weight loss! Her current weight is 144 pounds. Congrats Esther! She has told CGB that taking her weight loss journey public has really helped her as she feels more “accountable”. After all, who would want to report that they ate 1/2 pound of cheese with 4 glass of wine in a night! This past week was especially diifficult as Esther ate dinner out 4 times. And eating out usually means more drinks… however Esther met her goal of only 2 alcoholic beverages. 

Did Esther meet her goals for last week?

Here are 3 days of her food records:

Friday June 6   
Breakfast   
iced coffee   
2 eggs with humus   
Lunch   
cosi sandwich (1/2 bread, grilled chicken)   
Dinner   
Japanese Hibachi dinner: clear soup, salad   
grilled, steak, shrimp & vegatables.   
pellegrino water   
vita muffin   

Tuesday June 3   
Breakfast   
1/2 banana   
hard boiled egg   
iced coffee   
Lunch   
Kashi entree   
chicken florentine   
iced coffee   
Dinner   
6 sm veg dumplings   
9 steamed shrimp   
1 tps of lite tarama   
1 tps of olive hummus   
mixed nuts: sunflower, pumpik, almonds   

Thursday June 5
Breakfast
1/2 banana
2 oz peak protein bear naked
iced coffee
Lunch
1 popeye’s chicken wing
3 slices of turkey, 2pc string cheese mustard
water
Dinner
mixed greens w/ olive oil & lemon
steak ( on George Forman grill)
dried apricots ( 4)

My comments on her week:
1. She averaged 1300 calories. Keep in mind that my calories are estimations as I don’t know exactly what her portion sizes were in restaurants nor do I know how the food was prepared.
2. Esther handled her restaurant dining extremely well! She had more “plainer” types of food such as grilled fish, steamed shrimp, etc. versus food prepared with more fat (i.e. pita and dips). Eating out 4 times this week and still losing 2 pounds is quite an accomplishment.
3. My guess is that her decreased alcohol intake is contributing to her better restaurant choices. Most people tend to have less willpower around food after they have had a few cocktails!

Esthers goals for this week:
1. Beware of the PMS cravings and low energy levels. Esther reports she is already having to really push herself to get to the gym due to fatigue/PMS. I guess this 95 degree weather doesn’t help much!
2. Be careful at Father’s day cookout. We will discuss this later in the week.
3. 2 alcoholic beverages this week
4. Continue to be careful with choices in restaurants
5. I am curious as to what Esther’s portion sizes are with her protein at home. Please weigh your protein 1-2 times.
6. Calories in your nut mix can really add up. Can you weigh the total mix of nuts (sunflower, pumpkin, almonds) once and tell me what it is ? You also might want to look around for the 100 calorie packs of almonds.   
7. Continue with personal training twice a week, one pilates, and 3 cardio sessions (maybe 2 spin classes and 30 minutes on treadmill or eliptical).

Keep up the good work!

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Everywhere city girls are planning when they will see the  Sex in the City movie. And of course, a pre or post movie party is a must. I met friends last night at The Smith in NYC (across the street from the movie theater)  for a pre- movie party.  I haven’t have a cosmo in years, but managed to get in the spirit of the movie with a cosmo in hand, as did my friends. (Pic is of city girl pre-movie party)

Guess who was there???  ESTHER!  I observed her  and must say,  I was extremely impressed with her eating and drinking. I have seen her in action in the past and it is not always so good!

The potential problems at pre-movie party:
1. Lots of tempting fattening goodies on the menu (pic is of Alba, event planner, eating fried hushpuppies with mayo sauce - trying to tempt Esther)

2. Getting caught up talking with friends and losing track of cocktail intake… one city girl (who shall remain nameless) was observed consuming 4 cosmo’s in 40 minutes (Pic is of Martha and Esther)3. Multiple appetizers were ordered instead of entrees. This can add up to more calories as you tend to pick more and forget about the quantity of food you are eating (versus ordering grilled fish and veggies where you know exactly what is on your plate)

How Esther handled the potiential problem situation:
1. She ordered her own tuna tartare appetizer and stayed away from the other tempting appetizers  (Pic is of Esther eating tuna tartare)

2. She did not stand right at the bar near the appetizers. Instead, she stood away from the food.

3. She spent more time talking to her friends instead of eating.

 4. She paced herself with the alcohol and enjoyed a vodka and soda and small martini. She also drank plenty of water.  (Pic is of city girls at the party)

So city girls, use some of Esther’s damage control tips at your Sex in the City movie party!

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Making permanent changes in behaviors are difficult - whether the changes are in your eating, exercise, drinking, or even shopping habits. For example, I am sure you know that eating a candy bar in the afternoon is not the healthiest habit, but how do you go about stopping yourself from doing it if you are an emotional eater when your boss assigns you another project at 4 pm … to be completed by the end of the day?

I’d like to share an email I received from a client whom I had worked with in July 07  for several months on a weight loss eating plan. She has been successful in making behavior changes.

Here is some background info on the client:

K.N. is a 23 year old women who weighed 162 pounds and was 5′10. She wanted to get to a goal weight of 150 pounds. K.N.  had a busy work and social schedule, frequently having business dinners during the week and eating out with her boyfriend on weekends.  She usually skipped dinner but “grazed” most of the night on peanut butter, apples and cheese. This grazing dinner frequently came to 1000 calories. She was really hungry at that time because her lunch often didn’t include enough protein nor did she have an appropriate afternoon snack. Her afternoon snacks tended to be something like granola bars.  She was a carb craver but had omitted most bread during the day in an attempt to lose weight. However, when the bread basket came with dinner, her “no bread” rule went out the window due to her hunger.  She usually exercised 3 times a week.

 Here is an email I recently received from K.N:

Dear Martha,
You may not remember me- I very unfortunately was unable to continue meeting with you beginning this past fall because of various family emergencies that limited my ability to meet with you on a regular basis, but I hope to be able to begin with you again soon.
In any case, I wanted to tell you how very much you have helped me with my eating habits and my attempts at weight loss.  I have lost 7 lbs over the last few months and could not be more pleased!!! I feel very much in control of my eating and feel I have found a ‘happy medium.

Few things that have helped me in particular: your great advice to keep hard boiled eggs in my refrigerator at all times– I eat the egg whites only (unless I feel I need a little extra ’something’ and have part of the yolk) and often have two egg whites for breakfast with some fruit, which I really love!  I also keep string cheese in my fridge at all times and find both are great things to have to snack on when needed. I have focused on having a piece of fruit as my ’snack’ mid morning and mid afternoon- (instead of a granola bar or something sweet) and this has made a huge difference in my control of cravings and energy levels.  I really love fruit and had sworn off it in attempts to limit my sugar in previous years, but ended up eating too much cheese or wayyy too many nuts to make up for it!

I also followed your advice on having more broth-based soups before meals and find they really help fill me up with relatively little calories (Also very welcome in the winter months in particular!)  I also got over my ‘fear’ of sandwhiches which you were great to point out are not necessarily the enemy–and have found that a small turkey sandwich on whole wheat toast with tomato / cucumber /lettuce and either a tiny bit of light mayo or mustard (from Lenny’s) for lunch fills me up, is very satisfying and yet ends up being a whole let less total than a large salad where I mix in all sorts of things that add up- and still inevitably leaves me feeling hungry afterwards!

I found that when going out to dinner, if you focus- you really can avoid indulging in the bread basket- and it only becomes more of a habit the more you do it- until you hardly think of it anymore!.. I have continued to be disciplined at going to the gym 4 times a week- and it continues to lift my mood and give me lots of energy.

Thank you so much for all your help- you have truly helped me so much.
 
P.S. I recently bought a new product that I was curious to see what you thought of- the Planters ‘Nutrition- Digestive Health Mix’ they recently came out with. It is super super yummy and I think is a nice change from nuts alone (so long as you can portion control of course) but I don’t know if I am just falling in their marketing trap. It is a combo of pistachios, almonds, cranberries, granola and cherries-  they say serving size is 1/4 cup (8 servings per container) with 150 cal, 70 from fat- 8 grams of Fat, 17 grams of carbs, 3 grams of dietary fiber, 11 grams of sugar and 4 grams of Protein. 
Also- is there much cholesterol in egg whites? Is it a problem if I have them everyday?
 
Thanks again for your help!

My answer to K.N:
1. That Planters product you described sounds fine as long as you can control your portion.

2. Egg whites don’t contain any cholesterol or fat and are very low in calories (only about 15 calories per egg white). You can definitely eat them daily!

Check out my other ideas for breakfast choices,  snack tips and crunchy snacks.

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Question from Linda: I have PCOS (polycystic ovarian sydrome) and am trying to follow a lower carb diet. However, I’m having trouble finding something low carb to eat for breakfast. My favorite breakfast foods - cereal and bagels - are loaded with carbs. Help!

Answer from Martha: You are right - most breakfast foods are high in carbs. However with a little creativity, you can find lower carb breakfast choices. But first, here is a little info on diet and PCOS.

Low glycemic index diet and PCOS
Many of the symptoms of PCOS (irregular periods, hair growth, hair loss, acne, etc.) may be caused by high levels of insulin. Eating foods that rapidly turn to sugar will increase blood levels of insulin. So I often recommend that women with PCOS follow a lower glycemic index diet to help lower insulin levels. In addition, many women with PCOS find that they feel better and have an easier time losing weight when they follow a diet plan that has a lower glycemic index. 

So what is a low glycemic index diet?
Basically, this type of diet contains  meals and snacks that include moderate amounts of higher fiber carbs as well as protein and a little fat. This combination of nutrients allows for a slower rise of glucose, less insulin secretion and then a slower drop of glucose. It can help you feel full longer, have fewer cravings and sustained energy levels.

Even if you don’t have PCOS, you might want to try some of the following suggestions for breakfast. They are a lot healthier and lower in calories than a jumbo bagel, a donut or a giant cup of oatmeal loaded with granola, brown sugar and raisins.

Suggestions for low glycemic index calorie controlled breakfast choices:

* These breakfast choices were taken from the chapters I wrote on diet and pcos for Dr. Walter Futterweit’s book: A Patient’s Guide to PCOS.

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Question from R.C: Help me City Girl! I can not control any of my urges. I am a junk food eating machine. I have a very negative self image…

 Answer from Martha: For those of you who have not been following my posts, R.C. is one of the contestants from the New Hampshire Biggest Loser Competition . As you can see from some of the comments to this post, his eating habits are being closely monitored by his co-workers. It appears R.C. likes donuts and junk foods.  

So R.C, here are the problems as I see it:

1. You enjoy the taste of junk food. I’m sure everyone has cravings for certain foods that aren’t the healthiest (I personally love milk chocolate …. and not the dark healthy kind) 

2. You are trying to cut back on what you are eating for the competition. It is possible that you cut back too much during the day. This can lead to overeating at night.

3. It is very difficult to change your eating habits. We are used to eating a certain way and our bodies fight us when we try to make changes - especially when we try to make many changes at once.

My suggestions to control your urges for junk food:

1. Get whatever you can out of your house. I realize that you have kids, but try to keep mainly healthy snacks in the house. This will benefit your kids as well. Or try to buy snack foods that your kids like but that you don’t love (if such a food exists). The more junk food you have around the house, the more tempted you will be to eat it.

2. Avoid having jumbo sized bags of junk in the house. If you have to have some snack foods in the house, buy mini bags such as 100 calorie packs of popcorn, cookies, etc. Buy individual sized ice cream treats versus 1/2 gallons. Check out my post on snack tips.

3. Start your dinner with a big salad or bowl of vegetable soup. Studies have shown that this will make you consume fewer calories at your meal. I will more about soups soon!

4. Eat slow. It takes at least 20 minutes for your stomach to trigger your brain that you are getting full.

5. Stay hydrated. Make sure you are drinking plenty of non-caloric liquid during the day. Being dehydrated can make you think you are hungry, when you are really thirsty.

6. Keep a food record of what you eat. This is very important and can help to deter you from eating junk. You will need to make the commitment to be thorough and honest with these records. You can email them to me if you like!

7. Make sure you are not eating too few calories during the day. It sounds like you are trying to be really “good” during the day, but then end up overeating at night. Make sure your breakfast and lunch are substantial. Include adequate protein at lunch (at least 4-5 ounces of turkey, chicken, lean meat, etc) . Plan a healthy afternoon snack. This will help to keep your blood sugar up so you won’t be so hungry for dinner. Again, make sure you are eating adequate protein and fiber at dinner.

Here are my comments on what you eat on a typical day (based on the food records you previously sent me):

Breakfast: Small bowl of cereal, yogurt, or banana for breakfast.
My comment: cereal, nonfat milk and fruit or yogurt and fruit are good ideas for breakfast. Just a piece of fruit is not enough.

Lunch: small sandwich or salad with a bunch extras like hard-boiled eggs, tuna, carrots, ect… 
My comment: Not a bad lunch. Just make sure there is a significant amount of protein in the salad or sandwich. Add raw veggies for fiber.  Use low cal salad dressings.

Afternoon Snack:
My comment: you didn’t mention an afternoon snack. You should be having something for about 100 calories such as a yogurt, string cheese, piece of fruit, etc. Check out my suggestions for crunchy snacks.

Dinner: You mentioned that “the wheels come off the cart” at dinner and later you start to snack on chips and sweets.

My comments: Start dinner with a salad and/or broth based soup. Fill up on cooked veggies, about a small fist sized portion of starch and ~ 7 oz of lean protein. Try to avoid kid food like mac and cheese, chicken nuggets. (not to make your wife a short order cook…but these foods are obviously not the best for “dieting”). Continue to drink a lot of water while you eat and eat slow!

Snacks after dinner: As I said previously, get the bad stuff out of the house and stock up on healthier snacks such as fruit, sorbet or fruit pops, Skinny Cow bars, diet jello, 100 calorie packs of popcorn. Limit your snacks after dinner to 150 calories.

Lastly, since you love junk food, think about allowing yourself 1-2 “treats” a week. A “treat” would be something not-so-healthy for approximately 300 calories. So technically, you could work 2 donuts into your diet a week and still lose weight!

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Well, it’s the time of year when the chocolates and holiday gift baskets of food have started to appear in offices. Last week it began for me … a Harry and David Chocolate Tower was sent to the doctors office where I have my nutrition practice. Has anyone ever seen this tower? It is unbelievable - contains Moose Munch, Chocolate Truffles, Chocolate Covered Cherries, etc. For those of you who have been reading my blog for a while, you know I am a chocoholic. And the same thing is happening at the hospital where I work … cookies, chocolates, candy, etc. are at all the nurses stations. You try to control yourself, but everywhere you go, you see some kind of tempting goody. I bet many of you are faced with the same challenge.

 Tips to Handle Tempting Goodies or Gifts of Food:
1. In your office, keep them in another room out of your sight. Try to avoid the room where they are kept as much as possible. The more you see them, the more you will want to eat them!  For example, if I know there is a box of my favorite chocolates at the 5th floor nurses station, I try to avoid this area of the hospital.

2. At home, keep them in a container (not a see through one) and put them out of sight. Studies have shown that we eat significantly more candy/sweets if they are placed in a clear container versus an opaque container.

3. Allow yourself 1-2 of your favorite holiday goodies a day (maybe 150 calories). Choose what you really want, eat it slow and enjoy it. Then stop!

4. If eating these goodies opens the floodgates and leads to uncontrolled eating, then you will really need to avoid them. Check out my interview with Christy the Sugar Addict. Don’t even start with foods that “get you going”. Bring in healthy snacks from home to have when everyone else is munching on fattening cookies.

5.  Think about all the calories your co-workers will be consuming!

6. If you do overindulge, get back on track at the next meal or next day. Don’t beat yourself up or let the overindulgence fuel thoughts of “Well, I blew it, so I might as well keep on eating”.

7. If you get a tempting gift of food , consider giving it away - perhaps to your doorman or let your significant other bring it in to their office. Better to have the calories on someone else’s hips!  I’ve been given holiday gifts of cookies and chocolate and have learned the hard way that I’m not very  good at controlling my intake of these foods, so I now know to give them away before I even open the package.  Check out my previous post called “Can Nutritionists Control Their Intake of Sweets?” to get ideas of how other nutritionists deal with problem foods.

So the next time your neighbor (pictured at the right) shows up at your apartment with a fresh baked batch of cookies or another food basket arrives in your office, plan ahead as to how you will handle it.

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I gave a talk on Holiday Eating Tips to the public speaking group I belong to -  Toastmasters.   I talked about how to handle tempting food in the office, why strict dieting during the holiday season is not a great idea, how to avoid the “holiday pig-out syndrome,  and how to handle holiday parties. Check out the video.

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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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