citygirlbites.com http://citygirlbites.com/blog Tue, 15 May 2012 13:26:47 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 http://citygirlbites.com/blog http://citygirlbites.com/blog/favicon.ico citygirlbites.com How Much Water Should You Drink a Day? http://citygirlbites.com/blog/archives/8340 http://citygirlbites.com/blog/archives/8340#comments Tue, 15 May 2012 13:25:16 +0000 martha http://citygirlbites.com/blog/?p=8340 How Much Water Should You Drink a Day?
You’ve probably heard you that should drink 8 cups of water a day. Or drink enough so that your urine is clear colored. You may also have heard that caffeinated beverages don’t count as water and can actually dehydrate you.… Read More »]]> How Much Water Should You Drink a Day?
You’ve probably heard you that should drink 8 cups of water a day. Or drink enough so that your urine is clear colored. You may also have heard that caffeinated beverages don’t count as water and can actually dehydrate you. As you may have guessed, fluid recommendations have changed in the past few years. Read on to learn the real deal on fluid  - including what counts and how much you need each day. First of all, let me say that I am huge fan of drinking plenty of water. I personally find I get headaches and just don’t feel quite right if I don’t drink at least 8 cups a day (and more if I am exercising). But I want to put aside my personal “pro-water” bias and give you more of the science! Functions of water in the body Our body is made up of 55 - 60% water. Specifically, water makes up 93% of our blood, 75% of skeletal muscle, 70% of the brain and 10% of fat stores. Water is essential for life and plays vital roles in the body, including regulation of metabolism and body temperature. Every day we lose water about 2 1/2 liters of water through breathing, perspiration, urine and bowel movements. For our bodies to function properly, we need to replenish these fluid losses by consuming beverages and foods that contain water. (picture: topnews.in) How much water do we need a day? For years, health professionals told us to follow the 8 x 8 rule (64 ounces of water a day). Recent literature reviews have shown that that there is no scientific basis for this recommendation! So the question is - how much fluid does the average healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. What counts as “water”? The fluid guidelines may sound high to you, but keep in mind that we meet ~ 25% of our fluid needs from food. Many fruits and veggies are 90% or more water by weight. For example, tomatoes, lettuce, watermelon and oranges (just to name a few) can contain up to 5 ounces of water per serving. Check out this chart for more info (remember to divide by 28 to convert grams to ounces!) In addition, beverages such as milk and juice count towards your fluid goal as they are composed mainly of water. Here is a question I get asked all the time - do caffeinated beverages, such as coffee, tea or soda count towards your daily total fluid intake? The answer is yes! Studies do show that caffeinated beverages contribute towards hydration in people who are accustomed to consuming caffeine. Effects of not drinking enough fluids Since our bodies are 55 - 60% water, being dehydrated can affect our entire system. Muscles fatigue easily or cramp, which will affect athletic performance and overall energy levels. Dehydration can lead to constipation. Drinking too little fluid can leave you with a dry mouth and dry eyes. Dehydration also affects our brain - compromising memory, concentration, focus and mood. Lastly, dehydration can increase risk of kidney stones in some people. Are these enough reasons to drink up? My recommendations Most health experts are now telling people to relax about meeting their fluid requirements and pay more attention to your body's thirst signals. Your body will naturally increase fluid intake if you are dehydrated. However, I am a proponent of drinking adequate fluid and feel that many of my clients don't drink enough. Many of them report feeling better when they increase their fluid intake. So here are my  tips: 1. Assuming you are consuming at 4 - 5+ servings of fruits/veggies a day (which contain water), aim for at least 6 cups of fluid a day for women and 9 cups for men. This is just a average recommendation; it depends upon how many watery foods you consume in a day. 2. Drink more than this is if you are exercising, 3. Increase your fluid intake in hot or humid weather due to higher sweat rates. In addition, altitudes of greater than 8,200 feet can increase fluid needs. 4, Caffeinated  beverages count towards your fluid needs, but I would recommend not consuming all your fluid in this form. Drinking tea (taken from Health Castle website) can also be a great way to hydrate yourself as it's packed with healthy antioxidants. 5. If you aren’t a fan of plain water, try squeezing some fresh lemon or lime to give it flavor. 6. Keep in mind that you can meet some of your fluid needs with milk or juice (or even .... soda ... though I strongly discourage this!) so don't feel pressured to down 8 cups or more of water a day. But if you watching your weight, keep in mind that the calories from these beverages can really add up. Water is the most available, cheapest and lowest calorie source of fluid! 7. Drinking adequate fluid MAY help with weight control by helping to keep you feeling full. In addition, at times, our brains may think we are hungry when we are really dehydrated and thirsty. For example, if you are craving foods like ice cream or fruit, your body may be really looking for water. So staying hydrated may help keep some cravings at bay (not that fruit cravings are a bad thing!) 8. Drink wait until the end of the day to chug 8 glasses of water. Not only will this keep you running to the bathroom all night, but  you won't be hydrating your brain and muscles during the day ... when you need it the most . 9. It is highly unlikely that the average person will drink too much water. The exception may be with endurance athletes who drink large amounts of water when exercising for long periods of time. This can cause a potentially dangerous condition called hyponatremia (low sodium levels in the blood). This can be prevented by drinking a sports beverage that contains electrolytes (including sodium)  
]]> http://citygirlbites.com/blog/archives/8340/feed 2 All Calories Are Not Created Equal http://citygirlbites.com/blog/archives/8313 http://citygirlbites.com/blog/archives/8313#comments Tue, 08 May 2012 13:50:03 +0000 martha http://citygirlbites.com/blog/?p=8313 All Calories Are Not Created Equal
I am a firm believer that in order to lose weight, you need to cut back on your caloric intake. But just abiding to the "calories in, calories out" train of thought can lead to not-so-healthy food choices. So this leads… Read More »]]> All Calories Are Not Created Equal
I am a firm believer that in order to lose weight, you need to cut back on your caloric intake. But just abiding to the "calories in, calories out" train of thought can lead to not-so-healthy food choices. So this leads me to a question - when it comes to weight loss, does it really matter what kind of food you are choosing as long as you stick to your calorie goal? Of course we all know that natural foods are much healthier than processed. But are all calories created equal? Read on to get the low down on how food is handled in the body. The Twinkie diet worked ... right? Compare a processed food such as baked chips to a portion of nuts (or any other natural food). If they both have 160 calories, does it really matter which one you choose if you are trying to lose weight by counting calories? Perhaps not. Last year, a professor at Kansas State University made the news by losing 27 pounds on the Twinkie Diet (if I had to follow that diet, I would have chosen Funny Bones!). He basically ate 1800 calories a day consisting of Twinkies, Little Debbies and other junky snacks ... and still lost weight. That is because he was consuming fewer calories than the 2800 calories that his body needed to maintain weight. So does this mean that you can lose weight by eating junk food and processed foods ... maybe, but maybe not! Not so fast Before you put your local fast food restaurant on speed dial, consider this "food for thought." When we eat, our bodies have to digest the food. This act of eating and digesting the food actually burns calories and is called the thermodynamic effect of food. It is comprises about 10% of our metabolism. It takes less energy to digest carbs or fat as compared to protein. But guess what foods are really easy to digest and burn minimal calories in the process? Processed food! A recent study compared the following 2 meals: a sandwich on whole grain bread with real cheese compared to a sandwich on white bread with processed cheese. The results showed that 50% fewer calories were burned when digesting processed foods versus natural foods. This can really add up if your diet includes a lot of processed foods. Voila - easy fat storage! In my experience I see how processed foods affect my clients. Number one, processed foods tend to make you hungry quicker due to the rapid rise and fall of blood sugar. I have also seen diets high in processed foods impede weight loss. For example, I had a client who was on a low calorie diet, but was depending on energy bars for 1-2  meals a day as well as other processed foods for snacks during the day. Once we changed her meals to more natural foods (i.e. salad with lean protein), she felt better and was able to start losing weight. Bottom line Americans eat too much! Our calorie intake has increased by 523 calories in the 28 years. In addition to eating too many calories, we are also eating too many processed foods. Of course as a nutritionist, my major concerns with these processed foods is the lack of overall nutrients including vitamins, minerals, fiber, antioxidants and disease fighting phytochemicals as well as excessive amounts of sodium, sugar and perhaps trans fats. Processed foods can increase risk of cardiovascular disease, cancer and diabetes. And now newer research is showing that processed foods may be affecting your weight. So choose natural foods as often as you can and save the processed food for an occasional treat!   For more info on this subject, check out these links: Food and Nutrition Research Cooking Light: How Calories Really Count   written by Janet Helm, MD, RD  (who also has a great nutrition blog Nutrition Unplugged - one of my favorite blogs!)    
]]> http://citygirlbites.com/blog/archives/8313/feed 0 Is Wine High in Sugar and Carbs? http://citygirlbites.com/blog/archives/8283 http://citygirlbites.com/blog/archives/8283#comments Thu, 03 May 2012 02:48:24 +0000 martha http://citygirlbites.com/blog/?p=8283 Is Wine High in Sugar and Carbs?
Lately I’ve been hearing a lot of my clients tell me they avoid wine due to the high sugar content. Wine is made from fruit, so it must high in sugar - right? So instead they choose hard liquor (i.e.… Read More »]]> Is Wine High in Sugar and Carbs?
Lately I’ve been hearing a lot of my clients tell me they avoid wine due to the high sugar content. Wine is made from fruit, so it must high in sugar - right? So instead they choose hard liquor (i.e. vodka, scotch) instead of wine thinking it contains less sugar and carbs. So I thought it was time to do a post on “Alcohol 101” and give the facts!  (pic is of my friends and I enjoying jumbo cocktails and wine at Smith & Wollensky's) A little process called fermentation I understand why people would think wine contains a high amount of sugar. After all, it takes a lot of grapes to make a glass of wine ... and grapes do contain natural sugar. But here is what happens: the grapes are picked, crushed and then allowed to ferment (the wine makers add their own special yeast). The process of fermentation actually converts the sugar in grapes to alcohol. So for the most part, most wines have little or no sugar in them. An exception would be a sweet or dessert wine. As per the Wine Spectator, “there are no regulations in the United States regarding labeling the sugar content of wines, so for exact information about the nutritional content of your wine, you should check with the winery. In general, most red wines have little or no sugar; most sweet wines are white. Key terms on the wine label can tip you off as to whether a wine will be sweet or not. Terms like "dry" indicate a wine with less sugar, while "semi-dry" or "off-dry" wines should be sweeter than table wines. But in general, unless a wine is a sweet wine, the sugar (and carb content) will be low.” It’s not all about the carbs But if you are watching your weight, your concern should be more about the total calories, not just sugar (note that I am using the terms sugar and carbs interchangeably as sugar is a carbohydrate). Of course, if you are a diabetic who needs to take insulin, you will need to know exactly how many carbs are in foods. But for the majority of us, the 5 grams of carbs or so in a glass of wine isn’t going to be detrimental to our health. In reality, 5 grams is actually a very small amount. A piece of fruit has 15 grams , a glass of skim milk has 12 grams and a NYC bagel can have 75 grams! Now if you are drinking sweet dessert wine or pina colada’s, that is a different story as those drinks tend to be loaded with carbs (and sugar). In general, regular beer tends to contain more carbs than wine or hard liquor. Alcohol has more calories than carbs I have friends and clients who drink vodka or other hard liquors somewhat freely thinking that it will have less of an effect on their weight as compared to wine. Wrong! A 5 oz glass of wine has the same amount of calories as a vodka on the rocks (1 1/2 oz) In addition, wine - especially red wine, has added health benefits for a healthy heart as it contains resveratrol. Alcohol (this includes wine) has more calories than carbs. This is because alcohol contains 7 calories per gram whereas carbs contain 4 calories per gram. FYI - protein contains 4 calories per gram and fat contains 9 calories per gram. Here is an example: 5 oz of wine contains ~ 120 calories (mainly all alcohol and minimal carbs)  whereas 5 oz of orange juice has 75 calories (all carbs)  (pic is of a jumbo vodka on the rocks - 3 1/2 oz vodka for 225 calories) Bottom line, I recommend drinking in moderation to control your weight as well as for health reasons. That being said, choose the drink that you enjoy the most (and drink the slowest!) The general recommendation for women is one drink a day and for men, two drinks. Keep in mind “one drink” is: - 5 oz wine -1 1/2 oz hard liquor - 12 oz beer    
]]> http://citygirlbites.com/blog/archives/8283/feed 0 Come to Martha’s Free NYC Lecture May 1st http://citygirlbites.com/blog/archives/8185 http://citygirlbites.com/blog/archives/8185#comments Wed, 25 Apr 2012 04:11:15 +0000 martha http://citygirlbites.com/blog/?p=8185 Come to Martha’s Free NYC Lecture May 1st
There is nothing more frustrating than being unable to button your pants or zip up your skirt for no apparent reason! I bet a lot of women out there between the ages of 45 and 55 know what I'm talking about. The "change" we go through also… Read More »]]> Come to Martha’s Free NYC Lecture May 1st
There is nothing more frustrating than being unable to button your pants or zip up your skirt for no apparent reason! I bet a lot of women out there between the ages of 45 and 55 know what I'm talking about. The "change" we go through also changes the way our clothes fit. And on more serious note, the hormonal changes we experience during perimenopause and menopause increases our risk of heart disease. But it doesn't have to be this way! Next week,  I will be co-presenting a lecture at the New York Presbyterian Hospital along with cardiologist Holly Anderson, MD on Perimenopause/Menopause: How to Prevent Heart Disease, Muscle Loss and Weight Gain.  This lecture is free and is open to the public. Now this lecture is not only for "women of a certain age". All you 30-something year olds will be heading in this direction soon enough (sorry!)  And men are welcome as well. This would be a win-win situation for you guys. By attending, not only will you be supporting your significant others, but you will learn how to prevent your own muscle loss, weight gain and heart disease. FYI - many men go through "man-o-pause" and experience muscle loss and weight gain. I think this will be a good lecture (if I do say so myself!) Dr. Holly Anderson is a great speaker and you will be sure to learn a lot. Dr. Andersen has been an expert panelist on internet webcasts and an on air medical consultant to ABC World News Tonight, CBS Evening News, NBC Evening News, The Early Show, The Fox Television Network, The Fox News Channel, The British Broadcasting Company, and the MTV network. I will be giving very practical tips on how to prevent loss of muscle and weight gain, along with clearing the confusion on the components of a heart healthy diet.  Is saturated fat still bad? Is sugar worse than saturated fat? So here are the details --> NYC Lecture Where: The New York Presbyterian Hospital, Uris Auditorium,  Cornell Weill Medical College, 1300 York Avenue (at 68th St) When: May 1, Tuesday from 6:30 - 8 pm. There will be plenty of time for questions! Fee: nothing! It is free :) Seating is available for the first 250 people on a first-come first-served basis - so come early to get a seat. Or perhaps once you hear me talk about the hazards of sitting, you would prefer to stand! For those of you who miss the lecture, I will try to post a video clip of me talking or at least some of the info I presented.]]> http://citygirlbites.com/blog/archives/8185/feed 2 Prevent Weight Gain as You Age http://citygirlbites.com/blog/archives/8156 http://citygirlbites.com/blog/archives/8156#comments Mon, 16 Apr 2012 22:23:33 +0000 martha http://citygirlbites.com/blog/?p=8156 Prevent Weight Gain as You Age
You’ve done nothing different with your food or exercise regimen, yet your body is changing. Guys have traded in their six packs for man-handles and women are sprouting muffin tops.  In the past you could diet for a few weeks and… Read More »]]> Prevent Weight Gain as You Age
You’ve done nothing different with your food or exercise regimen, yet your body is changing. Guys have traded in their six packs for man-handles and women are sprouting muffin tops.  In the past you could diet for a few weeks and quickly shed any extra weight, but now the scale won’t budge. What’s going on? It’s called aging! Read on to learn how about the effects of aging on your metabolism and learn how to prevent age related weight gain. Effects of aging on your metabolism Aging is associated with a slowing of the body's metabolism. The decrease in muscle mass tends to account for most of this change. We tend to lose 1/2 pound of muscle a year after the age of 30. After the age of 60, this muscle loss doubles. As we lose muscle mass, we gain weight in fat. For men, there is a gradual decline in testosterone, which can reduce muscle mass and cause the metabolism to decline. Women start to gain weight (or have a shift in weight to the abdominal area) a few years before menopause, as estrogen levels  start to decline. Because muscle mass burns a lot of calories compared to fat, the total number of calories needed goes down. Other causes of weight gain While the loss of  muscle mass has a major effect on slowing our metabolisms, there are other causes of weight gain: - Decreased activity. Studies have shown that we exercise less as we age. We may have less time to exercise due to more family obligations and/or working late. Along with aging comes chronic injuries such as arthritis, tendonitis and back pain which can cause you to cut back on your usual exercise program. Perhaps you have retired and do less walking than before.  Or maybe you just don't have the energy levels or motivation that you did when you were younger! - Overall slow down of metabolism. Our organs don’t need as many calories to function as they did when you were younger. Can't do anything about that one! - Change in lifestyle which can affect eating habits. Are you eating out more in restaurants now that your kids have grown? More traveling? - Stress can contribute towards weight gain. As we get older, there may be more stress in our lives... caring for elderly parents, financial concerns with sending kids to college, etc.  Studies have shown that chronic stress can contribute towards weight gain. Download my free Diet and Stress Survival Guide. When you sign up to get my email blog updates, you will get this link in your email. How to prevent age related weight gain 1. Build muscle mass. The more muscle mass you have, the faster your metabolism will be and the more calories you will burn at rest. Unfortunately, most adults do not perform strength training. Research has shown that two 25-minute sessions of strength training a week can increase muscle mass by about 3 pounds over 8 - 12 weeks. That alone can increase your resting metabolic rate by 7 percent. One other very important factor -  when you diet, up to 30% of the weight you lose can come from muscle. Moderate strength training can keep this loss to 3-5% of total weight loss. In addition, weight training will strengthen your bones, balance and overall function. (Pic:  http://www.mobilegymusa.com/personal-training-seniors) 2. Burn more calories by increasing aerobic exercise.  If you are able to walk on the treadmill and read a magazine, you aren't working hard enough! Pick up the pace and intensity. Or better yet, try High Intensity Interval Training (HIIT) . This is where you alternate bouts of higher intensity exercise followed by lower intensity. Studies have shown that this kind of training has more of an effect of keeping the metabolism revved up for a longer time period of time after your exercise session. *Note that this kind of training is more intense and may not be for everyone.  Also, please see your doctor prior to starting (or increasing) your exercise program. 3. Be more active during the day. Just because you went to the gym, doesn’t mean you should forgo taking your daily walk. I find a lot of my clients tend to be less active during the days they engage in formal exercising. Your overall daily activity is important to keep your metabolism moving. Walk 10 minutes here and there, take an extra flight of stairs, park your car further from the store, get up and walk in place during commercials, etc. 4. Keep careful tabs on what you eat and drink.  Many of my clients think they are eating minimally, however once they keep a detailed food record (which I highly recommend!), they see that they are eating more than they think. Pay special attention to your portion sizes. This is especially important if you’ve been spending more time in restaurants. A healthy restaurant  meal of a salad, grilled fish and veggies can easily pack in over 800 calories. An average women trying to lose weight will likely need to aim for 1200-1400 calories a day. 5. Consume adequate protein. This is especially important to help prevent loss of muscle mass as we age.  In addition, protein keeps us feeling full longer and takes more calories to digest as compared to fat and carbs. 6. Don't take your calories too low. This will cause a further decrease in your metabolism. While you need fewer calories as you age, you need just as many nutrients as when you were younger (even more of some nutrients including Vit D and B12). So make wiser food choices! 7. Limit processed foods. Not only are these foods lower in nutrients, but studies have found that it takes fewer calories to process them as compared to more natural foods (i.e. whole wheat bread versus white bread). This means more fat storage! 8. Get adequate sleep. Studies have linked inadequate sleep to increased hunger and weight gain as well as diabetes, insulin resistance and heart disease. You also need adequate sleep to help your body repair the little tears you get in your muscles from exercising. So make a point to get to bed earlier and give your body the rest it needs. Bottom line,  if you are between the ages of 35-55, be prepared for age related weight gain! While you can’t turn back the hands of time, you can stop the weight gain and even promote weight loss by making a few changes. The trick is to be prepared and put your plan in action before the weight gain even starts! For more info, read: Sparkpeople How many calories burned in muscle? Aging and metabolism Ladies ... stay tuned for my upcoming post on how to prevent weight gain and heart disease when going through menopause/perimenopause. I will also be giving a lecture at New York Presbyterian Hospital on this topic on Tuesday May 1st at 6:30 pm. It's open to the public and everyone is invited! Details to follow.      ]]> http://citygirlbites.com/blog/archives/8156/feed 4 75 Healthy Lunches for Under 500 Calories http://citygirlbites.com/blog/archives/7610 http://citygirlbites.com/blog/archives/7610#comments Tue, 10 Apr 2012 03:51:07 +0000 martha http://citygirlbites.com/blog/?p=7610 75 Healthy Lunches for Under 500 Calories
If you're the typical New Yorker, you grab lunch on the run every day. Some of these healthy sounding lunches can unknowingly pack over 900 calories. Or perhaps you play it safe by eating the same old turkey sandwich or… Read More »]]> 75 Healthy Lunches for Under 500 Calories
If you're the typical New Yorker, you grab lunch on the run every day. Some of these healthy sounding lunches can unknowingly pack over 900 calories. Or perhaps you play it safe by eating the same old turkey sandwich or salad with low fat dressing every day. Boring!  So to add some spice into your life, I put together an updated Lunch Survival Guide with over 75 healthy choices - all for under 500 calories!  Read on to get your free download. Get new and healthy lunch ideas (with calories and fat grams)  from numerous restaurants including Chipotle, Energy Kitchen, Panera Bread, Hale and Hearty, Maoz, Pita Grill, Subway, Cosi, Pret a Manger, Le Pain Quotidien, Au Bon Pain, and more. Carry this guide with you so you'll know what healthy choices to order when you are on the run. (pics: lcnn1.com, mpiweb.org) Here are some of the choices you'll want to avoid:   (calories/grams of fat) Chipotle Burrito w/chicken,cheese,guac: 1110 cal Le Pain Vegetarian quiche w/ swiss : 600 cal Europa Smokehouse Bacon sandwich: 960 cal /68 gm fat Cosi Chicken Melt TBM: 693/31 Cosi Italiano: 778/42 Cosi Traditional Cheese pizza: 866/32| Cosi Signature salad, drsg, piece bread: 880/47 Pax NY Roast Beef sandwich: 830/78 Pax Mozzarella Caprese: 820/67 Panera Steak & Cheddar panini: 970/33 Panera Tomato & Mozz panini:  770/29 Panera N. E. Clam Chowder (12 oz): 630/54 Shake Shack Stack burger: 850/55 Shake Shack cheese fries:700/47 Shake Shack black & white shake: 760/43 Hale & Hearty BBQ Chicken sand: 890/34 H & H Turkey & Avocado w/walnut pesto sandwich: 800/49 H & H Classic Chicken salad on wheat : 720/27 H & H  Ham & Swiss Brioche: 950/43 H & H Grilled Vegetarian Fajita wrap: 740/47 Maoz Sand w/garlic sauce & hummus: 763/36 Au Bon Pain Southwest Tuna wrap: 800/46 ABP Baked turkey sandwich: 750/28 ABP Steak teriyaki rice bowl: 730/20 Now for the healthy choices! Click this link to get your free Lunch on the Run Survival Guide #3 updated   Don't miss out on my other Survival Guides for more lunches, snacks, sushi and more. Just sign up to get my blog email updates and you'll get the link for all these FREE downloads. *Are there any lunches you are curious about that you want me to research?  
]]> http://citygirlbites.com/blog/archives/7610/feed 2 Passover Survival Guide to Help You Stay Slim http://citygirlbites.com/blog/archives/8069 http://citygirlbites.com/blog/archives/8069#comments Sat, 31 Mar 2012 18:56:25 +0000 martha http://citygirlbites.com/blog/?p=8069 Passover Survival Guide to Help You Stay Slim
Passover is just around the corner. For those of you watching your weight, you may have some concerns as how to handle the holiday without gaining weight. Check out NYU nutrition student Mollie Kurshan's Slimming Passover Tips. What is Passover? Passover… Read More »]]> Passover Survival Guide to Help You Stay Slim
Passover is just around the corner. For those of you watching your weight, you may have some concerns as how to handle the holiday without gaining weight. Check out NYU nutrition student Mollie Kurshan's Slimming Passover Tips. What is Passover? Passover is an eight day festival celebrated in the early spring. The reason for the celebration of Passover is to commemorate the emancipation of Israelites from slavery in Ancient Egypt. For each night of Passover, there is a Seder, which is a large ceremonial meal where there are special foods eaten, prayers said and other important rituals are performed. The most well known dietary restriction for Passover is that people who are observing the holiday are not supposed to have any Chametz or leavened products. This is to remember the unleavened bread (Matzah) that the Israelites ate as they fled from Egypt. (pic: news.cnet.com) Potential Problems Passover can present a few potential problems when it comes to your weight. Here are a few concerns: Potential problem - a change in routine; we are used to eating the same food on a daily basis and once Passover comes, a lot of those foods (such as bread and cereal) cannot be eaten. Other foods that are usually excluded are products containing peanuts, legumes, rice, corn, wheat, oats, rye, barley and spelt . These foods make up a large part of our diets and having to exclude them can make us feel “out of sync” and push us into eating foods that may not be as healthy for our waistlines. Since this is a very greatly observed holiday, there is an overall lack of routine throughout the 8 days of the holiday. The first two days and the last two days of Passover are holy and there is supposed to be no work done - except for meal preparation. Those who observe this will not be able to exercise for these days and those who do not observe this still may not remember or may not have time to exercise on other days. Potential problem - the Seder itself. While the Seder is a beautiful ritual, it poses a lot of obstacles for anyone trying to not eat too much. - First, they usually occur later in the evening, which means there is a lot of time before   the Seder to graze on foods that one may not want to eat. Or if you choose to not eat anything for a few hours before the Seder you may be so hungry by the time of the Seder, you overeat. - Second, there is a lot of wine served throughout the ritual part of the Seder as well as the dinner afterwards. Wine has calories in and of itself and for many people, wine lowers inhibitions, causing one to not have as much control to make healthy choices. (pic: israeli-wines.com) - Lastly, there is a lot of food at the Seders in general, and often a lot of it is not healthy, therefore there is more temptation to overeat. Calorie content of some Passover foods
Food Source Portion Calories
Matzoh Manischewitz 1 slice 110 calories
Charoses Foodnetwork.com recipe 2 cups 400 calories
Gefilte Fish Allrecipes.com recipe 1/8th of recipe 513 calories
Matzoh Ball Soup Allrecipes.com recipe 1/10th of recipe 448 calories
Brisket Allrecipes.com recipe 1/10th of recipe-6.4 ounces 327 calories
Macaroons Allrecipes.com recipe 1 macaroon 90 calories
Tips to staying slim during Passover: 1. Plan out which nights you will be going to a Seder and take precautions! During the day make sure to drink a lot of water and eat enough throughout the day so that you are not ravenous by dinner. 2. Look at the foods that you typically eat throughout the day and see which ones must be eliminated because of Passover rules. Once you have figured this out, go to the grocery store or look online to find healthy replacements so once Passover hits, you are not left in a bind and have healthy options on hand. 3.When cooking for the Seder it may be tempting to taste your way through the many hours spent in the kitchen. All of these “tastes” can add up to a lot of extra calories throughout the day. Try chewing on a piece of sugarless gum or sucking on a peppermint candy to deter you from tasting too much. 4. Choose one dessert per night and have a small portion of it, instead of “tastes” of all the desserts. This way you are able to savor and enjoy the dessert that you have in front of you and not feel as thought you are missing out. Plus, all of the “tastes” add up in calories!  (pic: buildingjewishbridges.org) 5. If you are a guest at someone else’s Seder, bring a healthy dish to share. This way, you know there is a healthy option for you and you are able to share your delicious creation with everyone. Some ideas can include a vegetable side dish for the main Seder or a colorful fruit salad for dessert. 6. Start your meal off with a broth based or vegetable puree (made without cream) soup. This well help to fill you up before the meal without an excessive amount of calories. 7. Fill your plate with vegetable side dishes or salad. This will help to fill you up as well as contribute to your daily intake of vitamins, minerals and fiber. Lower calorie recipes: This healthy cake is a great Passover option, which has less fat and a little protein and fiber to keep you satisfied  - as well as a nice dose of chocolate to quell your sweet tooth! ((pic: cookingmanager.com) Healthy Flourless Chocolate Cake Recipe (taken from Eatingwell.com) 8 servings Active Time: 25 minutes Total Time: 1 hour 5 minutes INGREDIENTS 1/2 cup matzo meal 1/3 cup walnuts 2 large eggs 1 1/4 cups sugar, divided 2 teaspoons vanilla extract 1 cup grated peeled apple, preferably Delicious 2 tablespoons unsweetened cocoa powder 2 ounces bittersweet or semisweet chocolate, chopped 8 large egg whites, at room temperature 1/2 teaspoon salt Confectioners' sugar, for dusting PREPARATION 1. Preheat oven to 350°F. 2. Combine matzo meal and walnuts in a food processor; process until nuts are finely chopped. Spread on a baking sheet and toast until fragrant, 5 to 10 minutes. Let cool. 3. Whisk eggs, 3/4 cup sugar and vanilla in a large bowl until blended. Stir in the matzo mixture, apple, cocoa and chocolate. 4. Beat egg whites and salt in large, clean bowl, with an electric mixer on medium speed until frothy. Increase speed to high and beat until soft peaks form. 4. Add remaining 1/2 cup sugar 1 Tbsp. at a time, beating until glossy and stiff peaks form. 5. Stir one-quarter of the beaten whites into the batter. Gently fold in remaining whites with a rubber spatula. Scrape the batter into an ungreased 9-inch springform pan, spreading evenly. Tap pan lightly on counter to release air bubbles. 6. Bake torte until top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. 7. With a knife, loosen edges of torte. Let cool in pan on a wire rack. (Torte will sink in center.) Remove pan sides and place torte on a serving platter. Dust with confectioners' sugar and serve. NUTRITION: Per serving: 261 calories; 6 g fat ( 2 g sat , 1 g mono ); 53 mg cholesterol; 47 g carbohydrates; 7 g protein;2 g fiber; 220 mg sodium; 129 mg potassium Passover Spinach Squares (taken from rodale.com) Use these as a delicious and healthy appetizer before the Seder begins! 16 servings (1/2” x ½”) Active Time: 30 minutes Total Time: 1 hour 10 minutes INGREDIENTS: 1 1/2 pounds fresh spinach, stemmed and washed 1 1/2 teaspoons canola oil 1 leek, (white part only), thinly sliced 2 cloves garlic, minced 2 teaspoons lemon juice 3/4 teaspoon dried oregano 1/8 teaspoon ground black pepper 3 egg whites PREPARATION: 1. Preheat the oven to 350°F. Coat an 8" x 8" no-stick baking dish with pareve no-stick spray and set aside. 2. In a large pot, bring a small amount of water to a boil. Add the spinach, cover and cook over medium heat for 5 minutes, or until the spinach is wilted. Squeeze the spinach dry, chop and place in a large bowl. 3. In a small no-stick skillet over low heat, warm the oil. Add the leeks and garlic. Saute for 10 minutes, or until tender but not browned. Add the leek mixture to the bowl with the spinach. Stir in the lemon juice, oregano and pepper. 4. In another clean large bowl, using an electric mixer, beat the egg whites until foamy. Fold into the spinach mixture. 5. Pour the mixture into the prepared pan and bake for 35 minutes, or until set. Remove from the oven and set aside to cool slightly. Cut into 16 squares and serve warm. NUTRITION: Per serving: 21.3 calories; .6g fat; .1g saturated fat; 0 mg cholesterol; 45.2 mg sodium; 2.6 g carbohydrate; .5 g sugar; 1.1g fiber; 2g protein   (pic: vocalpoint.com) Healthy Matzo Ball Soup Recipe (taken from eatingwell.com) This healthy take on a Passover tradition is sure to give you everything you want from original matzo ball soup with less calories, fat and more vegetables (pic: hungrygerald.com) 8 servings, 1 1/4 cups each Active Time: 45 minutes Total Time: 1 3/4 hours INGREDIENTS 2 large eggs 1 large egg white 1/2 teaspoon salt 3/4 cup matzo meal, (see Shopping Tip) 1 tablespoon canola oil 3 tablespoons cold water 8 cups reduced-sodium chicken broth 2 parsnips, peeled and chopped 1 large carrot, peeled and chopped 1 onion, chopped 1 cup broccoli florets 1 cup sliced mushrooms 2 tablespoons chopped fresh dill, or parsley PREPARATION 1. Whisk eggs, egg white and salt in a medium bowl. Whisk in matzo meal, oil and water. Cover and chill for at least 1 hour or overnight. 2. Bring broth to a boil in a large pot. Add parsnips, carrot and onion; reduce the heat to a simmer and cook for 5 minutes. 3. Gently roll level teaspoonfuls of the chilled matzo dough into balls, dropping them into the simmering broth as you work. Cover and cook for 15 minutes. Do not lift the lid: the broth must simmer rapidly to allow the matzo balls to expand properly. 4. Add broccoli and mushrooms and simmer, uncovered, until the broccoli is just tender, 2 to 3 minutes. Ladle into bowls, sprinkle with dill (or parsley) and serve. TIPS & NOTES Make Ahead Tip: Prepare through Step 1; cover and refrigerate overnight. Shopping Tip: Look for matzo meal in the kosher section of the supermarket. NUTRITION: Per serving: 142 calories; 4 g fat ( 1 g sat , 2 g mono ); 58 mg cholesterol; 20 g carbohydrates; 8 g protein;3 g fiber; 324 mg sodium; 262 mg potassium. Dilled Chicken Soup with Matzo Balls (taken from Rodale.com) Here is another delicious and healthy alternative to a Passover classic! 4 Servings (2 matzo balls per serving) Active Time: 25 minutes Total Time: 1 hour INGREDIENTS: 2 eggs 1/2 cup matzo meal 3 tablespoons chopped fresh dill 4 cups chicken broth 1 pound boneless, skinless chicken breasts, cut into 3/4" pieces 2 carrots, chopped 1 rib celery, chopped 1 onion, chopped 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper PREPARATION: 1. Using a fork, beat the eggs in a small bowl until frothy. Slowly beat in the matzo meal and 1 tablespoon of the dill. Refrigerate, covered, for at least 10 minutes. 2. In a large saucepan, bring the broth to a boil over high heat. Add the chicken, carrots, celery, onion, salt, and pepper. Reduce the heat to low, cover, and simmer for 13 minutes. 3. Meanwhile, shape the matzo mixture into 8 balls. (For each ball, use about 1 tablespoon of the mixture. Dampen your hands with cold water and roll the mixture into a ball between your palms.) 4. Increase the heat to medium-high and bring the soup to a gentle boil. Drop the matzo balls into the pot. Reduce the heat to low, cover, and simmer for 10 minutes, or until the matzo balls are cooked through. Stir in the remaining 2 tablespoons dill. NUTRITION: Per serving: 288.6 calories; 5.6g fat; 1.6g saturated fat; 171.5 mg cholesterol; 362 mg sodium; 24g carbohydrates; 4.2g sugar; 2.4g fiber; 36.5g protein   I would like to thank  Mollie Kurshan for writing this article. Mollie has been pursuing her passion for nutrition as an undergraduate at NYU. She will be graduating this spring and has recently been accepted at the New York Presbyterian Hospital Dietetic Internship Program (where I am on staff) - so hopefully she will be writing a lot more blog posts! Congrats to Molly.  ]]> http://citygirlbites.com/blog/archives/8069/feed 0 Will Eating Chocolate Help You Lose Weight? http://citygirlbites.com/blog/archives/8056 http://citygirlbites.com/blog/archives/8056#comments Wed, 28 Mar 2012 23:42:03 +0000 martha http://citygirlbites.com/blog/?p=8056 Will Eating Chocolate Help You Lose Weight?
Have my dreams come true? According to a new study, we can eat chocolate every day and lose weight. I am a chocoholic so this news is very appealing! So now I all have to do is to dispense chocolate… Read More »]]> Will Eating Chocolate Help You Lose Weight?
Have my dreams come true? According to a new study, we can eat chocolate every day and lose weight. I am a chocoholic so this news is very appealing! So now I all have to do is to dispense chocolate to my clients looking to lose weight instead of meal plans? But, before you start to unwrap that chocolate bar, read on ...   If you have any interest in chocolate at all (hello?), you’re probably perked up in the past few days upon hearing that chocolate may help you lose weight. I know my dad will is probably jumping for joy! We’ve been hearing about the cholesterol and blood pressure lowering effects of dark chocolate for years, but this is a new health effect. (pic: blogbasics.com) The study Approximately 1000 middle aged adults took part in the study. Researchers looked at data including how often they exercised, the amount and type of calories they ate, how their health and weight related to their chocolate intake ... and of course, how much chocolate they ate (it did not look at what kind of chocolate they ate - dark, white or milk). On average, the subjects exercised about three times a week and ate chocolate about twice a week. The lead author was Dr. Golomb, associate professor of medicine at the University of California, San Diego. The study was published in Archives of Internal Medicine. The results: The people who ate chocolate the most frequently, despite eating more calories and exercising no differently from those who ate the least chocolate, tended to have lower B.M.I.’s. There was a difference of roughly five to seven pounds between subjects who ate five servings of chocolate a week versus those who ate none. Possible, but unlikely explanations ... I can’t quite explain the results, but here are some suggestions: 1. People who “allow” themselves to eat chocolate daily might just enjoy food and be more careful at other meals/snacks. Examples: - I actually have a client who followed a low calorie diet (supposedly) but never allowed herself any treats. She is now eating chocolate daily (~ 150 calories), but is carefully counting calories by using an weight loss app, where she did not do that before. So she is now more careful at other meals/snacks. - My stepmother has a small piece of dark chocolate each day but avoids other desserts, whereas my dad tends to eat lots of cookies, but not necessarily chocolate (because my stepmother hides in from him! Pic is of my dad sneaking a Snickers bar) 2. Chocolate contains fat, which can make you feel satiated and less likely to eat more later (this doesn’t happen to me ... I just want more!) 3. Chocolate contains caffeine which may have a slight effect of speeding the metabolism (but this the effect would not be more that the 100+ calories that were consumed in the chocolate) 4. Chocolate contains polyphenols which may ? help speed the metabolism (I tend to doubt it!) 5. I think somehow the study was flawed - see below My thoughts: I am skeptical that eating chocolate actually has “negative” calories or will speed the metabolism so much that weight loss will occur. I question the accuracy of this study. As many of you probably know, it can be really difficult to accurately asses caloric intake. Can you remember everything you ate yesterday? In order for me to be convinced that chocolate promotes weight loss, I would want to see more controlled studies done in an environment where the researchers would know 100% how many calories the participants were consuming each day, what kind of foods they are eating and what how many calories they are burning off each day. In addition, you would need to set the study up so that some participants really ate chocolate whereas others ate a placebo (is this even possible?) The bottom line Chocolate is no longer the villain we once thought it was! In addition to lowering cholesterol and blood pressure, it MAY play a role in helping us control our weight ... however more research (a lot more) is needed. If you enjoy chocolate, I see no problem with including it in your diet. In terms of heart health, I would recommend dark chocolate (70% or higher) to get the greatest amount of antioxidants and least amount of sugar.  Until research PROVES chocolate contains “negative” calories, you will still need to account for the calories if you are watching your weight. My suggestion is no more than one ounce a day (this is 150 calories) - ideally under 100 calories worth.  Examples: 4 Hershey’s Dark Kisses (80 calories) or 3 Dove Dark Promises Lastly pay attention to how chocolate makes you feel. If a few bites triggers a cascade of sugar cravings, stay away! For all of my chocoholic clients out there trying to lose weight, this blog post is not encouraging you to eat chocolate :)  
main pic photo credit  sojo1049.com
]]> http://citygirlbites.com/blog/archives/8056/feed 1 Confessions of a Dietitian: I Love McDonald’s http://citygirlbites.com/blog/archives/8026 http://citygirlbites.com/blog/archives/8026#comments Tue, 20 Mar 2012 13:52:36 +0000 martha http://citygirlbites.com/blog/?p=8026 Confessions of a Dietitian: I Love McDonald’s
Nutritionists do not eat perfectly all the time! I’d like to share an article written by one of my colleagues, Tracy Northam, RD, about her battles with fast food ... McDonald’s to be specific - yes, you read that right!… Read More »]]> Confessions of a Dietitian: I Love McDonald’s
Nutritionists do not eat perfectly all the time! I’d like to share an article written by one of my colleagues, Tracy Northam, RD, about her battles with fast food ... McDonald’s to be specific - yes, you read that right! We all have temptations and I’ve written about mine (chocolate) quite a few times. Read on to learn how Tracy deals with her McDonald’s urges ... I have a confession.  I am a Dietitian, and I do not eat perfectly all of the time.  If you read my last post, you already know that I need all kinds of motivation to exercise and stick to it. I thought I’d let you see the woMAN behind the curtain again so you can see how, as a dietitian, I handle one of my food weaknesses.  What do I have to lose other than my pride and dignity?!  So, grab a snack (a healthy one: water and an apple) and read on… Even dietitians have have unhealthy cravings... I feel like I need to whisper this next sentence because surely it cannot be true given my nutrition knowledge!  I love McDonald’s!  (GASP!)  Should I even put that in writing?!  Let me better explain the situation.  I date Ronald McDonald.  When I say “date Ronald McDonald” I mean there is a McDonald’s in the building where I work and I go there for a Diet Coke every morning.  It’s my ritual.  It wakes me up.  I can’t change it even though I’ve tried.  I’ve made my peace with it - this is how I roll.  Occasionally, I’ll add food to my order and THIS is where my true confession will be revealed….I LOVE sausage biscuits from McDonald’s.  LOVE them.  And it doesn’t stop there.  Oh, no!  If I haven’t brought my lunch with me from home, I may even go BACK for a cheeseburger and fries at lunch time!!  Oh, the SHAME of it all!  I feel like I need to run in place at just the THOUGHT!  No one knows better than me the amount of calories, fat, and sodium in such food items since I’m a dietitian, and that just makes it worse!  Are these the best food choices for me?  Absolutely not!  Why do I make bad food choices if I know better?   Because although I am a dietitian (who knows her stuff), I am also a busy City Girl and I’m human just like anyone else.  If I don’t have food in my apartment, if I get busy, stressed, or am just plain WEAK, making the best food choice may not be my top priority!  Sometimes I just need the comfort that only Ron McDon (sounds more like a date with my sophisticated boyfriend than a visit to a fast food chain) can give me!  (pic: rmhjoplin.org) How I “fit in” McDonald’s So, how do I use my strengths (my knowledge of nutrition as a dietitian) to balance my weaknesses (dates with Ron McDon) in order to stay as healthy as possible while living a busy, City Girl lifestyle? Socrates said it best when he said “KNOW THYSELF.”  In order to make any healthy changes in your eating habits or lifestyle you need to know what you’re willing to do. Now, I could tell myself that I need to totally end my relationship with Ron McDon, but that just won’t happen.  I KNOW myself and I know it won’t!  So, what can I do to have a more healthy relationship with him?  Well, McDonald’s and other fast food chains have their nutrition information available in their stores or it can be found online.  Finding or accessing this information may seem like a lot of work, but it’s not as much work trying to burn off the pounds accumulated from eating nothing but sausage biscuits for breakfast and cheeseburger meals for lunch or dinner!!!! So, by doing some research I know that if I’m getting breakfast from McDonald’s, a better choice for me would be an English muffin (160 Calories) or fruit & maple oatmeal (290 Calories) over the sausage biscuit (430 Calories).  Or for lunch and dinner, rather than wolfing down a Quarter Pounder with cheese (510 Calories) and Medium Fry (380 Calories), I can choose a cheeseburger (300 Calories) and a Small Fry (230 Calories) which would be an improvement.  If I wanted to be a Super Star I could go one further and get the Southwest Salad with grilled chicken (290 Calories) with the Newman’s Own Creamy Southwest Dressing (100 Calories) to go with it – I said I was being a Super Star NOT an angel!  I might as well go ahead CONFESS now that one day I DID get the Southwest Salad with grilled chicken with the Newman’s Own Creamy Southwest Dressing and on that SAME day I snacked on a SHAMROCK SHAKE (540 Calories!) before I went to the gym.  I AM NOT MADE OF STONE!!!!!! Plan ahead to resist the urge In knowing myself, I actually KNOW that the best way for me to be as healthy as possible is by simply taking the time to meal plans and go to the grocery every week!  When I have healthy food in my refrigerator and cabinets, and actually take the time to pack my lunch, I never have to count on Ron McDon for meals.  When I’ve been to the grocery and I’ve stocked up on my Chocolate Chip Peanut Crunch Clif Bars (240 Calories) I can just throw one in my purse to have for breakfast.  I don’t have to totally break off my relationship with my Ronnie.  I can still meet him for a Diet Coke every morning!  And on those days when I’m weak and may have had breakfast and lunch with Ron McDon, I will cheat on him and spend my evening with my other boyfriend…GYM!  (pic is of Tracy's full refrigerator)   I’d like to thank Tracy for writing this article and for her honesty about her “love affair” with McDonald’s. I wanted to show the readers that even nutritionists have cravings and we can’t fight them off all the time! The trick will be to find a way to fit them in on occasion ... and eat healthy the other 90% of the time! Tracy Northam, RD, LD has been a neonatal dietitian at Kosair Children’s Hospital in Louisville, Kentucky for almost six years. Previously, Tracy worked as a clinical dietitian specializing in Pediatrics at New-York Presbyterian Hospital. Tracy has a Bachelor of Science degree in Dietetics from Indiana University and will complete the Master of Science in Business Communication program at Spalding University in June. In her free time, when she is not studying, training for races or doing bear crawls on the floor, Tracy has been known to enjoy a good Happy Hour! Tracy can be contacted at tnortham@yahoo.com.]]> http://citygirlbites.com/blog/archives/8026/feed 6 8 Ways to Prevent Job Related Weight Gain http://citygirlbites.com/blog/archives/7992 http://citygirlbites.com/blog/archives/7992#comments Mon, 19 Mar 2012 04:28:05 +0000 martha http://citygirlbites.com/blog/?p=7992 8 Ways to Prevent Job Related Weight Gain
You work long hours, feel stressed out, have minimal time for the gym and often grab a not so healthy lunch to eat at your desks (or skip it totally!) To make matters worse, you frequently find your office full… Read More »]]> 8 Ways to Prevent Job Related Weight Gain
You work long hours, feel stressed out, have minimal time for the gym and often grab a not so healthy lunch to eat at your desks (or skip it totally!) To make matters worse, you frequently find your office full of tempting goodies. This is a perfect breeding ground for job related weight gain. Read on for solutions to these potential problems and learn how to prevent workplace weight gain. I’ve experienced every single one of these problems I’m going to discuss - and so have many of my clients. So I decided to write this post to brainstorm some solutions. Solutions to Prevent Job Related Weight Gain 1. Not enough time to take a real lunch hour, so you end up grabbing something quick and eating at your desk. The problem is that “food on the run” tends to be not so healthy and eating at your desk provides no satisfaction. The wrong kind of lunch can pack on the pounds, zap your energy levels and increase afternoon carb cravings. Solution: What you eat for lunch will set the tone for the rest of the day, s really important to eat the right kind of lunch - one that includes protein, a moderate portion of healthy carb, a little fat and volume to help keep you feeling satiated. Your best bet is to bring lunch from home so you can control the ingredients. If that isn't realistic, find healthy options close to your office. That you will have several “go-to” lunches. Most lunch places even deliver. The deli near my office keeps my credit card on file and knows exactly what I want and when to deliver! In addition, if possible, try not to eat at your desk. You will feel more satisfied with your lunch. *Download my free Lunch Survival Guide#1, #2 and #3 for tons of healthy lunch choices. You will get the link to download the survival guides each time you get my post emailed to you - so make sure you are subscribed to my email updates! 2. Goodies in the office. Whether it’s someone’s birthday, a holiday, cookies served at meetings, the famous “Snack Drawer” or kitchen full of goodies - there always seems to be temptation around. One of my clients even gets daily “snack emails” from co-workers alerting her as to what treats are leftover from meetings. Talk about temptation! Solution: Stay clear of the room where the treats are kept! I was actually faced with this situation this weekend. I was stuck working all weekend in the hospital. One of my co-workers had Girl Scout cookies in the office (see pic). I knew that I would dig into her stash (sorry Samantha!), so I used a computer in another room. I avoided the trigger. Other suggestions include:  bringing in your own healthy snacks such as fruit, yogurt, 100 calorie mini bags of popcorn, string cheese , Mini Bonbel cheese and a few crackers. For many people, the trick is not get started with these treats as one often leads to multiple. It can also establish a pattern of allowing yourself to indulge on a regular basis. FYI - I told my client to get her name off the “snack email” list ... and it has really helped get her mind off those kitchen snacks. 3. Free meals. Many of my clients get free lunches every day and free dinner if they work late. I see this with a lot of law firms - I guess some kind of compensation for making their employees work into the night. Solution: If you want to take advantage of this financial perk, at least look for healthy choices such as Japanese, grilled chicken or fish on a salad, 1/4 BBQ chicken with rice and veggies or a veggie burger and a salad. Avoid the mentality that you can eat as much as you want ... calories still count when food is free. 4. Peer pressure to order in food with your group (ie. pizza, Chinese food). You feel out of place eating the salad your brought in from home when everyone else is eating pizza in the conference room. The same peer pressure can be felt to join in when others are eating kitchen snacks or heading out for Happy Hour after work. Solution: The reality is that most people don’t care what you eat. Chances are that they will actually be jealous of what you brought in and how disciplined you are! I have several co-workers who bring in their lunch from home. Bottom line, it is your health. Don’t worry about what others are thinking (or more accurately, YOUR perceptions of what they are thinking!) As far as Happy Hour goes, you can limit yourself to one drink, or drink club soda. 5. Too much sitting. You sit on your behind for the majority of the day. Not only does sitting most of the day slows your metabolism, but studies have shown that it can actually generate new fat cells in your buttock area. In addition, it increases risk of diabetes and heart disease.  See my previous post on the health risks of sitting. Solution: Get up and walk around as much as you can during the day - even 2 minutes here and there will help. Take the stairs as much as you can. If you live in the city, no excuse not to walk at least part way to work! And of course, plan a few workouts into your week. (pic is of nurses doing wall squats) 6. Fatigue and inadequate sleep from working long hours decreases your willpower to watch what you eat. Normally you might have been able to resist the sweets, but not when you are exhausted. In addition, studies have shown that inadequate sleep can contribute to weight gain. Solution: Easier said than done I know as I always struggle with this issue!  You will need to make more of an effort to get a even a little more sleep. Make it a point to be in bed 30 minutes earlier each night. Get off the computer earlier. Limit drinking alcohol before bed as it can interfere with sleep in the middle of the night. Turn down a few nights out with friends to get caught up on sleep. Don't go too long without eating during the day - and choose healthy foods (see #1 recommendations). Eating sugary treats will only cause you to feel more tired. 7. Stress can lead to emotional eating and weight gain. When we are stressed, most of use tend to crave sugar and fat. In addition, stress in itself can cause weight gain (see the link below). Lastly, stress can interfere with adequate sleep. What you have heard it true - chronic stress can contribute to weight gain! Solution: You will need to do a little work to get this answer. See my previous post on stress and your weight. Download my free download - Dietary Tips to Combat Stress  (remember, the link all my downloads will be in the blog email you will get when you subscribe to my blog) 8. Dialing for dinner. Working long hours decreases the chances you’ll cook a healthy dinner ... this often meals more take-out. Solution: Again, find local restaurants where you can order in quick,  healthy meals. Note: these portions are for weight control. If you aren’t trying to watch your weight, you can increase your portions. Here are some suggestions: -Chinese: steamed chicken, shrimp, tofu or scallops and veggies with sauce on the side and brown rice -Rotissere chicken, ½ baked potato or piece of pita bread and steamed veggies -Japanese: 2 rolls and soup or salad or one roll and 5 sashimi and soup or salad -Middle Eastern: chicken kabobs and salad, piece of pita bread -Frozen dinner under 350 calories and salad -Fresh Direct under 500 calorie meals -Salad with grilled chicken (add your own lowfat dressing) Stay tuned for a future blog post on healthy take-out meals dinners!
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