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Do You Get Hungry after Drinking?

martha — Sat, 18 Feb 2012 20:13:56 +0000

It happened again last night ... my “post cocktail munchie syndrome”. I met a friend for dinner and of course, a few drinks (two to be exact). We ate a lot of sushi and sashimi and I was full. But somehow after walking 10 blocks home, I found myself starving (or so I thought) 30 minutes later! I went on a chocolate seeking mission. Why does alcohol make me so hungry? Read on to learn why this may occur and learn some tips on how to deal with it. I’ve experienced this hunger after drinking for as long as I can remember. It doesn't always happen, but it does often enough to be annoying. I’ve never understood why it happens. I realize that alcohol can cause low blood sugar, so it makes sense that you would get ravenous later in the evening if you skipped dinner. But why would this occur if you had ate a full meal prior to/or during drinking? You can’t possibly have low blood sugar! Who gets hungry after drinking? I polled some of my colleagues, friends and clients and the results are mixed. Some people have no interest in food, others eat because their friends are eating (group pizza indulgence at 2 am), some eat to prevent a hangover (though they really aren’t hungry) ... and then there are those people like me who feel famished or have uncontrollable cravings after a few drinks . My cravings are usually for something chocolately - especially Funny Bones (yes - it’s embarrassing that a nutritionist eats Funny Bones!) Why does hunger occur? I did some research on the internet and couldn’t come up with any solid answers as to why this occurs. Here are some of the explanations I found: - Alcohol is loaded with carbs and makes you secrete large amounts of insulin, which makes you hungry. However I’m not buying this explanation, especially if you just had a full meal. In addition, not all alcohol is high in carbs. Beer, sweet wine and drinks with sweet mixers are - while other kinds of alcohol are not. -Alcohol loosens you up and can make you less disciplined. I am generally a healthy eater and would never dream of eating Funny Bones. But after a few cocktails, they are quite appealing. This explains some of my hunger/cravings - but not 100%. - This last explanation was interesting. It says that there may be psychological factors involved. “Alcohol directly interferes with appetite control in your brain! It was found that after alcohol, food actually looked more appealing!" For more details, check out this link (not sure who “Dr. Stu” is - but he is an MD and lists references for the info in his article) Tips to control post-drinking munchies Obviously I don’t have foolproof tips, otherwise I wouldn’t have this problem - but here are some tips that have worked for some of my clients: 1. Try to eat something prior to drinking for the reasons I mentioned above. 2. If drinking makes you hungry, it is very important to have a little snack waiting for you when you get home. If you tend to crave sweets, maybe a fat free chocolate pudding or Skinny Cow bar. Or pick up a 100 calorie bar (like a chocolate Pria bar) earlier in the day and have it waiting for you.If you crave salty foods, pop a mini 100 calorie bag of popcorn and have it ready. Or have a 130 calorie bag of Baked Lays waiting for you. 3. The trick is to have the snack waiting for you when you get home. The worst thing you can do it go into a deli or grocery store after you’ve had a few drinks. Avoid going to diners or pizza shops with your friends in the wee hours of the night. Go home! 4. Really focus on not eating after drinking. Tell yourself if you REALLY want the pizza or Funny Bones the next day, you can have them. Just avoid it that night. It is highly unlikely you will want it the next day. 5. If you know you will be going out for drinks, drink a lot of water that day as well as while you are drinking. Staying hydrated will help prevent a hangover. 6. The obvious - limit your alcohol intake! I find if I have one glass of wine, I am fine. Two glasses is tricky and three will cause hunger for sure. 7. If you are trying to lose weight and these post-drinking munchies are slowing it down, you may need to limit the nights you drink. Set a goal (i.e. you can drink 1-2 nights a week max) Now, let’s see if the nutritionist can practice what she preaches! Do any of you experience hunger after drinking? What do you do about it?

Valentine’s Day Food to Get You in the Mood

martha — Mon, 13 Feb 2012 01:34:18 +0000

With Valentine’s Day around the corner, you may be wondering if there are any foods to get in you "in the mood". We often hear that certain foods, such as oysters and chocolate, have aphrodiasiac qualities. The question is - do these foods actually get you in the mood? Read on to find out these answers and check out my video, tips and recipes to help you enjoy this romantic day. Some foods are considered to be aphrodisiacs because they look like sexual organs. Other foods are loaded with vitamins and minerals and supposedly affect sex organs and sexual desires. For example, oysters contain zinc which may increase testosterone. So does this mean that if you eat a meal containing oysters, bananas and asparagus that you will be ready to pounce on your partner? Research has yet to back this theory up – but it can’t hurt to try! Watch my video on foods to increase libido Foods to Get You in the Mood 1. While a romantic dinner can be a great way to start the night, try not to overeat. This might not be the best night to try out the five course meal your local restaurant. There is nothing worse than a bloated belly to kill the mood! 2. Avoid gassy foods such as legumes, cruciferous vegetables. I don’t need to say anything else in this topic … 3. Alcohol in moderation may lower inhibitions and help to set the mood. However, when consumed in excess, it definitely impairs sexual performance. 4. Red wine has been linked to higher levels of sexual desire in women who were moderate drinkers than in their counterparts who preferred other alcoholic drinks, or who did not drink at all. Just how red wine could have such an effect is not clear, although there are a number of theories. One suggestion is that antioxidants in red wine have a beneficial effect on the lining of blood vessels, widening the vessels and increasing blood flow to key areas of the body. Once again, moderation is the key word here! 5. You may have heard that oysters fuel sexual desire/performance. Oysters, along with other seafood, meats, seafood and liver are rich sources of zinc. Zinc is essential for production of testosterone. Healthy zinc levels are also vital to maintain sperm counts. In addition, the experience of shucking an oyster can be erotic. However, there is no scientific evidence that proves oysters – or any other zinc rich food – actually lives up to its claims of enhancing libido. (pic:fotobank.ru) 6. Chocolate contains small amounts of a chemical called phenylethylamin (PEA), an amino acid that raises the body's endorphins. It's been linked to the regulation of physical energy, mood, and attention. A tiny amount of PEA is released at moments of emotional euphoria, elevating blood pressure and heart rate. However, evidence is lacking that PEA found in foods increases PEA in the brain – although many chocolate lovers may beg to differ! On a positive note, Italian researchers found that women who had a daily intake of chocolate showed higher levels of desire than women who did not have this habit. Their conclusion: chocolate can have a positive physiological impact on a woman’s sexuality. Check out these 3 easy chocolate recipes: Chocolate fondue Chocolate dipped strawberries Choco-Hoto-Pots 7. Asparagus has also been considered an aphrodisiac. It's rich in vitamin E, which is considered to stimulate the production of sex hormones (testosterone) and may be important for a healthy sex life. It is acceptable to eat it with your fingers … which in itself can be mood enhancing. And it also has a phallic appearance! (pic:mienmagazine.com) 8. Hot and spicy foods can also heat up your libido. Hot chilies contain capsaicin, a chemical that also increases blood flow and increases mood-enhancing endorphins. The Erotic Element Now that we've discussed some nutrition tips, it's time to have fun! Here are some additional tips to get you in the mood: - Start by taking the time to savor each meal. The art of eating that can be truly erotic - Champagne and strawberries - Candles and a dark atmosphere - Better yet, try dimming the lights, blindfolding your partner and feeding him/her (pic: cookdays.com) - Serve fingerfoods such as olives or raw vegetables and dip - Work out together (ever try taking a bikram yoga class … now that’s hot!) - Massages with body oil (foot and full body) The final word Your best bet to get in the mood is to maintain a healthy lifestyle with regards to your diet and exercise. Keeping fit and healthy is the best way to boost your libido! It also can’t hurt to serve food in an attractive way versus just slopping it down on the plate. Light candles and dim the lights. You never know what can happen next. Your food may end up getting VERY COLD ….

Confessions of a Dietitian: Flavored Workouts

martha — Tue, 07 Feb 2012 13:53:43 +0000

Read this great post from my colleague, Tracy Northam, on her struggles with exercise. I have a confession. I am a dietitian, and I am human. It may shock some people that not all dietitians eat perfectly all of the time, have a BMI of 20, and do squats while watching television in order to fight flab (although that’s not a bad idea). Just because we are well-educated in nutrition and healthy lifestyles, does not mean we’re perfect. We have internal battles all of the time to make the right decisions in order to make healthy choices just like anyone else. I have another confession. I am a dietitian who has to make my workout fun. I won’t do it if it’s not, and I certainly won’t stick to it! I am not someone who just loves to jump on a treadmill for 30 minutes, even though I always feel better afterwards. It’s almost like I have to hide my workout in fun, so I’ll enjoy doing it. Kind of like adding a flavor to children’s medicine – it’ll make them feel better, but the only way they’ll swallow it is if it tastes good! (Pic is of Tracy on the right doing Bear Crawls in bootcamp) Here are some tips on how to use the flavor of FUN to hide your workout: 1. Workout with a friend. Now, I need to specify the type of friend here because when I started running I chose a friend who was a physician. I thought there wouldn’t be anything better than running with someone who knew CPR in case I needed resuscitation after the first quarter mile, but he was also a much faster runner than me. I couldn’t keep up which was discouraging. Also, it defeated the purpose because while he was able to carry on a conversation during a run, I was sputtering out syllables between air-hungry breaths! Be sure to choose a workout buddy who has a similar fitness level as your own or similar fitness goals. That way you stick with it and don’t get discouraged. Unless you’re boxing – then choose an enemy and have at it! 2. Take on a fun persona when you workout! I like to think I’m Rocky when I workout. Would Tracy have the motivation it takes to run a half-marathon? No, but Rocky would!! I psyched myself up, then trained for and ran my first half-marathon last April, Eye of the Tiger Style!!! Be careful with this one though. By mile 12 of that half-marathon I wasn’t sure who I was and couldn’t find Adrian for the life of me, but I sure had fun! YOU BET! The thing to remember about half-marathons is the first 13 miles are nothing! It’s that last 0.1 that gets you! 3. Create a competition with a friend. I created a competition over the summer to motivate a friend from out-of-town to start working out more consistently. We both had to workout for at least thirty minutes a day, five days a week between Memorial Day and Labor Day. If he stuck to it he won steaks that I had to buy for him. If I stuck to it I won an Edible Arrangement dipped in chocolate and peanut butter chocolate (please re-read the first paragraph) that he had to buy for me. We kept in touch/trash talked during the weeks to try to psych each other out which became motivation to win. Who won, you ask? Well, again, I am not perfect and I faltered during my Birthday Week by not working out five days that week. (READ THE FIRST PARAGRAPH AGAIN!) In the end, he got his steaks, and I DID get my Edible Arrangement even though I was runner-up! I’m not sure I would have been that good of a friend if he had lost! 4. Workout to music! I like to listen to loud, angry, fast music mainly to drown out my loud breathing and my whimpers as I torture myself. My two favorite songs are “Remember the Name” by Fort Minor and “Waka Waka” by Shakira. I love hearing new songs on Pandora or internet radio to workout, so I can add some variety to my workout. Anything to keep me going! (Pic is of Tracy sharing headphones with running partner Erin so she can hear Eye of the Tiger) 5. Find quotes to motivate you! Did Winston Churchill say, “Never, never, never give up,” in order to get me to finish my bear crawls in a Boot Camp class? No, but that is what I tell myself to get through it! In my free time I surf the internet to find new inspirational or motivating quotes to chant to myself like a mantra on those days when my workout is not so fun. I have one last confession. I am a dietitian and in writing this I realized I don’t workout, I have FUN!!!! I'd like to thank Tracy Northam, RD, LD, for writing this article. Tracy 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.

Super Bowl Sunday Food/BoozeTips

martha — Fri, 03 Feb 2012 00:00:59 +0000

Chances are that most of you are gearing up for the big game this Sunday. Go Giants! And of course, beer and snacks go along with watching football. Read on to learn tips to moderate your intake this day. You can easily consume over 3000 calories on Super Bowl Sunday. Think about it … hours of swigging beer, munching on nachos, wings, potato skins, fries, etc. The more you drink, the hungrier you get … the less you seem to care about watching what you eat. But with a little planning, you can minimize the damage done with your Super bowl splurge!

Super bowl damage control tips: 1. Get a good workout in sometime before the game. This will help you to feel more in control.

2. Make sure you are hydrated before heading out to your Super bowl party. Being dehydrated can cause you to drink more alcohol. Thirsty = more beer. The more beer you swig, the more you will likely eat. A buzz will decrease your willpower to watch what you eat. 3. Drink a lot of water while watching the game. Alternate between water and beer. If anyone comments on your extreme thirst, you can say you had a kick butt workout that morning and are dehydrated. No need to share that you are using this tactic to drink less beer! 4. Even better, drink a lot of club soda. It will make you feel full and bloated so you will consume less beer and food. 5. Don’t head to the party starving. Have a good lunch with protein and maybe a light afternoon snack. This help to bolster your discipline at least somewhat. 6. Don’t sit near the highest calorie snacks. Picking the seat near the bucket of wings or fries is asking for trouble. Take a seat far away from these troublesome snacks. Let the others gorge themselves. 7. Eat and drink slow. May sound silly but it works. No one really cares how fast you eat or drink. People will be paying attention to the game – not you. 8. If possible, choose a light beer. You can really save on calories. Check out the calories in alcohol: 9. Order wings really hot so it is difficult to eat too many of them. Quench your thirst with water, not beer! 10. While I wouldn't consider any bar food to be a healthy choice, your best bets would be sliders (without cheese) and wings (without blue cheese dip). The worst are loaded nachoes and any other fried appetizer (french fries, fried mozzarella sticks, fried chicken fingers, etc). Of course, the ideal choice would be to order grilled chicken on a salad with dressing on the side or a grilled chicken sandwich. Not sure I can see this happening on Superbowl Sunday. 11. Here are calories in common Superbowl foods: 7 buffalo wings = 455 calories and 28 gm fat 1 T. Blue cheese dip = 80 calories and 10 gm fat one cheeseburger slider = 280 calories and 10 gm fat fitting-it-all-in.com 6-8 nachos with cheese = 346 calories and 19 gm fat So you see how easy it is to rack up the calories. Try some of my tips to moderate your eating and drinking on Super Bowl Sunday. You'll wake up Monday morning feeling less hungover and bloated!

Lose Weight … Discreetly

martha — Sun, 29 Jan 2012 19:28:19 +0000

Portion sizes play a major role in our weight. Many restaurants serve jumbo portions - but what about your portions at home? I bet many of you are eating more than you think! An extra ounce of protein or few bites of rice can make a difference long term in your weight. And who wants to always take out the measuring cups and spoons? Check out these portion controlled plates, glasses and bowls from a company called Wine-Trax. Now you can lose weight without even having to think about it. I attended the Food & Nutrition Conference & Expo in San Diego this past fall. There were hundreds of exhibitors. I'm always on the lookout for new products and this one caught my eye - portion controlled plates, bowls and glasses by a company called Wine Trax. These products have discreet lines on them to help you measure portions ... and they look very nice. - Glasses. These could be particularly useful for those of you who enjoy wine (ME!). After all, what is "a glass of wine"? The lines distinguish between 4 oz, 6 oz and 8 oz. The calories in wine add up quickly. An extra 2 oz of wine a day is 100 calories - or 10 pounds a year. - Bowls. These would make great cereal or pasta bowls as I find these foods to be particularly problematic for many people. You can easily consume 2 cups of cereal without even realizing it. - Plates. Discreet lines on the plate are a gentle reminder for you to fill 1/2 the plate with veggies and/or fruit, 1/4 of the plate with protein and 1/4 with a grain. So check these plates out. They're an easy way to limit portion sizes without actually measuring. And I love the way they look. *note: I received a complimentary set of these products from Wine-Trax to review. And I made a mistake in the video. I meant to say the lines on the bowl are for 1/3 cup, 2/3 cup and 1 cup. Oops!

My Obsession with Egg Whites

martha — Mon, 23 Jan 2012 14:06:31 +0000

Those of you who follow City Girl Bites probably have seen previous posts on two of my obsessions - chocolate and Greek Yogurt. After having eggs/ egg whites for dinner 3 nights in a row, I realized I have another obsession - egg whites! Read on to find out to how eggs can be a healthy quick meal. Benefits of eggs for dinner (or any meal) You might think it's kind of odd that a nutritionist eats eggs/egg whites for dinner so frequently. Like most of you, I have a super busy schedule. Often I don’t get home from work or the gym until 10 pm and the last thing I want to do is cook. I used to order in a lot of sushi - but that gets kind of pricey. I realized that eggs / egg whites make a great dinner! Here are some of the benefits: - Quick, easy to make (less than 5 minutes) - High in protein and nutrients - Inexpensive - Versatile - Long refrigerator shelf life (important as I don't spend a lot of time in grocery stores) - Studies have shown that foods high in protein and moderate in fat can help keep you feeling full longer Lastly, after a weekend of overindulging, eating egg whites with veggies for dinner is a quick way to help undo some of your weekend damage. Of course, I’m not talking about a cheese omelet with homefries, bacon and toast from a diner! Nutritional content of eggs Eggs often get a bad rap for being high in cholesterol. For years, doctors and nutritionists warned people to limit/avoid eggs due to the cholesterol. However newer research doesn’t show a link between heart disease and eggs in healthy people. Even if you have to watch your cholesterol, you can fit a few real eggs into your eating plan.Eggs are a great source of lutein and zeaxanthin. These carotenoids are important for eye health. Lastly, they are the richest food source of choline, a nutrient that plays many important roles in the body. Large whole egg: 72 calories, 6.3 grams of protein Egg white: 17 grams, 3.6 grams of protein Full nutritional content of eggs My egg dinner Basically, I make one whole egg with about 5 whites. I like to use one whole egg for the nutrients found in the yolk, but add in 5 extra whites for more volume and protein - and minimal calories. You could use egg substitutes if you desire. I cook it in a nonstick skillet with Pam cooking spray and a little olive oil. I don’t take the time to make a real omelet but rather an egg “scramble”. (As you can see from the above pic, no fancy omelets are made in my kitchen!) I may add one or more of the following: - Hot sauce, ketchup, salsa, turkey, fresh grated parmesan cheese. - Veggies, fresh if possible. My favorites are mushrooms, onions, asparagus, or broccoli. If I don’t have fresh veggies available, I’ll use frozen (usually chopped spinach) For egg recipes, check out these links: Egg mug recipes from Hungry Girl Eating Well Whole Foods frittata Whole foods recipe assistant Bottom line, eggs and egg whites can be a great choice for dinner - or any meal. Add veggies and whole grain toast if desired for even more volume and nutrition. What kind of egg dishes do you like?

Set Your Fitness Goal for 2012

martha — Mon, 16 Jan 2012 16:02:12 +0000

How many of you made a New Years Resolution to exercise more or lose weight? Unfortunately, most us forget these resolutions before the month is over! So why not try a different approach this year? Set a fitness goal. Having a specific goal will increase your chances of sticking to your resolutions. Read on to learn about my fitness goal and get ideas of your own. My fitness goal I’m already an active person, but tend to slack a bit in the winter months. Cycling is my favorite sport and spinning classes in the winter months aren’t nearly as appealing to me as cycling outdoors. Therefore I tend to spend a little too much time sitting on my butt instead on the bike! So I decided to commit to doing the Gran Fondo in NYC in May. This is a 100 mile race (or you can do it without “racing”) from NYC to Bear Mountain and back. For me, 100 miles so early in the season will be quite challenging, but that is my goal and I’m committed to training for it (assuming my chronic hamstring injury doesn’t kick in!) It will mean cycling 3 times a week starting in February. Either taking a spinning class at the gym, getting on my dreaded trainer (after I wipe off the dust) in my apartment or forcing myself to bike outside despite the chilly temps. http://youtu.be/Smw6EoLg2jk Suggestions for setting your fitness goal for 2012 Here are some ideas to consider when setting your fitness goal. Being specific will help you be focused and is a lot more effective than just saying "I'm going to exercise more." 1.If you don’t run but always wanted to, try the couch to 5K program. It will turn a couch potato into running a 5 K (3.1 miles) in 9 weeks. You can even get even get your dog off the couch with this program- pooch to 5K! 2. If you already jog on occasion, but need a little push, sign up for a race early in the spring. Start with a 5 K then build up to a 10 K later in the season. Check out active.com. It's a great site that lists races (not just running) and athletic events across the country. 3. Find a charity you are passionate about and sign up for an fitness event to raise money. Here are a few examples: Avon Breast cancer walk, JDRF Diabetes walk, Bike MS (I did this one - it was great!), Tour de Cure, AIDS walk , etc. 4. If you always wanted to learn to swim, sign up for swimming classes 5. Sign up for a sprint triathlon in the spring. Check out to find local races in your area. Again, check out active.com 6. If you’ve already done a sprint, take the next step and do an Olympic distance. Check out the race schedule now, and commit to it. 7. If you’ve always wanted to try Zumba, go for it! A great fun way to burn calories and sweat to great music. Sign up for a series. Chances are if you pay ahead of time, you’ll show up for class! 8. Sign up for boot camp classes.That will kick your butt into shape for the spring. Check out NYC Adventure Boot Camp. Tips to stay on track to meet your goal: 1. Make a plan and commit. 2. Pick up the phone (or get online) and sign up. Paying a registration fee or being accountable to raise money for a charity event makes it even more likely that you’ll stick to it. 3. Find a workout buddy if possible. You’ll be less likely to forgo your workouts or training sessions if someone else is involved. 4. Keep records of your workouts. I personally keep a big calendar in my (miniature) kitchen to help remind me of what workouts I did - or didn’t do! 5. Plan your workouts in advance and write them in your log book. This way you'll have no excuses! 6. Start slow with your training if you've been inactive for a while or if this is a new activity. If your goal is do to a 1/2 marathon walkathon in the spring, start with walking a few miles several times a week and build up a little each week. 7. Pay attention to your body as you don’t want to cause injury! Check in with your doctor before starting an exercise program if you have any health issues. Bottom line - whether you sign up for a race, bootcamp or Zumba, don’t feel intimidated. You’ll find people of all abilities. Just have fun! And remember, focusing on this goal will help you keep your resolution to lose weight and exercise more. So what will YOUR fitness goal be? I told you mine ... send me yours! You can also free to tweet it to me as well @citygirlbites.

Last Minute Tips to Beat the Holiday Bulge

martha — Tue, 20 Dec 2011 15:23:43 +0000

It's hard to believe that the holidays season is here ... and almost gone! But there are still 12 days left and the potential for overindulgence. I'm sending out send some last minute tips to help you do damage control so you can fit into your New Year's party dress (or pants for the city guys!). Check out this advice from 24 well known nutrition experts (myself included!) from Everyday Health on How to Beat the Holiday Bulge. Lots of great info! What are some tips and tricks to push away the goodies and stay on a healthy track? Check out this link for advice from 24 nutrition experts. Here is an excerpt: Martha McKittrick, RD, CDE (martha-nutritionist.com)

Avoid the mentality that "It's the holidays, so I can eat what I want." Calories still count over the holiday season!
Don't fall off the wagon with your exercise program. Exercise will keep your metabolism revved up and can help you better handle the stress of the holiday season.
Try not to keep "problem foods" in your environment if you have trouble controlling your intake, or at least, hide them.
Allow yourself one small "treat" a day. For example, one chocolate or holiday cookie.
Lighten up your holiday recipes.
Limit the alcohol. Not only does alcohol contain calories, but it can reduce your willpower to watch what you eat.

Jennifer Neily, MS, RD, CSSD, LD (jenniferneily.com)

If you don't love it, don't eat it. How often do you take a bite of food and it's not that good but eat it anyway? What wasted calories!
Let the plate be your guide — half of it nonstarchy veggies; one-quarter whole grains; one-quarter lean protein; fruit and nonfat or low-fat dairy on the side.
Limit the alcohol and don't let exercise go on vacation. It's a great stress reliever.

Maye Musk, MS, RD (mayemusk.com) Limit overeating to the special meals. There may be only one or two. Don't have seconds; instead, put away a plate for the next day. Don't leave treats around the house all day, this is too tempting. Carolyn Dunn, PhD (esmmweighless.com) Be mindful of what the holidays are all about — family and friends. Eat only the special foods that you really love, eat them in very small amounts, and savor each bite. However, even careful eating during the holidays usually means a few more calories than usual. So, stick to your workout schedule, try not to let the holiday rush take going to the gym off of your to-do list. Lauren Antonucci, MS, RD, CSSD, CDE, CDN (nutritionenergy.com) Make a pact with yourself not to. Seriously! If you decide to "let yourself go," then you will. If you resolve to stay on track with mostly healthy eating and exercise, an occasional party or treat will not totally derail your efforts. Try it, it really works! Sarah Mirkin, RD, CPT (kitchencoachrd.com) Stay active, keep a food diary, and practice moderation. Don't avoid your favorite high-calorie foods altogether — that can cause feelings of deprivation and can lead to binge eating. Fill up first on healthier, lighter choices, and then enjoy small portions of your "splurge" foods. Eat until you feel satisfied not "stuffed." Allison Stevens, MS, RD, LD (healthylivinghealthyflavors.com) Don't deny yourself indulgences, but do be picky and only indulge on foods you really want, savoring every bite. And try to keep up a normal healthy routine including regular workouts and healthy breakfasts, snacks and meals. Rachel Begun, MS, RD (rachelbegun.com) Stick to a regular exercise routine. If possible, increase physical activity to burn off extra calories consumed. For advice from the other 16 experts, check out this link.

Trouble Controlling Your Intake of Cereal?

martha — Sat, 17 Dec 2011 10:34:36 +0000

You pour yourself a bowl of cereal. One bowl seems not to be enough, so you pour yourself another bowl - and perhaps another. Or maybe you are able to limit to one bowl, but the bowl is large enough to feed a family of 4. Does this sound familiar? If so, you aren't alone! Why is it that some people have such a difficult time controlling their intake of cereal?

Why is it so difficult to control your portion of cereal? Here are some of my thoughts on this subject: 1. The large box is not portion controlled. It can be tempting to some people to have more than one portion. 2. You may rationalize that cereal is a healthy meal or snack. While it is true that some cereals are healthy, this does not give you the green light to have several portions if you are trying to watch your weight. 3. Cereal can be a way for "sugar addicts" to feed their addiction. If you tend to go for a sweet cereal or add several packets of sugar or other sweetener to your cereal, it is possible that you are using the sweetened cereal as way get a sugar fix. Would a bowl of plain Cheerios be as appealing as a bowl of Cheerios to which you have added something sweet? Or even better ... a large bowl of granola? Granola seems to be especially troublesome for many people. Calories in cereal really add up! When was the last time you looked at the nutritional content of your favorite cereal and figured if you were really having the recommended "portion"? Most people have significantly more than one portion. Here are the calories in some common cereals: Granola (exact content will vary depending upon the brand): 2/3 cup = 253 cal Raisin Bran: 1 cup = 178 cal Cheerios: 1 cup = 118 cal Just Right (with crunchy nuggets): 1 cup = 204 cal Smart Start: 1 cup = 183 cal Special K: 1 cup = 115 cal Fiber One: 1/2 cup = 62 cal All Bran with Extra Fiber: 1/2 cup = 52 Suggestions to control your intake of cereal: 1. Buy a low sugar healthy whole grain cereal that has at least 4 grams of fiber. Avoid those cereals that are processed and loaded with sugar. 2. If you are a "sugar seeker", don't allow yourself to add sugar or any artificial sweetener to your bowl of sugar. If you must add a sweetener, consider an all natural 0 calorie sweetener such as Purevia*. 3. Use smaller bowls! 4. Get a measuring cup and measure out your cereal. 5. If you have trouble controlling your intake of a certain cereal, try buying really high fiber cereal such as All Bran or Fiber One. Eating too much of this cereal can wreak gastro-intestinal havoc! You will soon learn your lesson not to overeat this cereal. 6. It is possible that cereal does not satisfy you for a meal or snack. Some people feel more satiated with a higher protein breakfast such as eggs, cottage cheese or peanut butter and whole wheat toast. Higher protein snacks include nuts, yogurt, cheese or nut butter on a small apple or whole grain cracker. Pay attention to how your body feels after eating cereal for breakfast. 7. If you have tried all the above tricks and still can't control your portion of cereal, you would be best off not keeping it in the house. Bottom line, cereal can be a healthy and satisfying breakfast or snack if you stick to the portion size ... and of course, buy a healthy cereal!

Think Twice Before You Grab That Treat

martha — Mon, 12 Dec 2011 02:33:28 +0000

The holiday season is filled with tempting treats! How many of you find yourself grabbing a holiday cookie here or an extra glass of bubbly there as you tell yourself it's not a big deal ... you can burn off the calories later. It's not as easy as you think! Read on to see how these little treats add up quickly and learn how to prevent holiday treat weight gain. We've all been in situations where we reach for some “small” treat thinking it can't do that much damage to our waistline. You tell yourself that you 'll burn the calories off with exercise later or will start dieting tomorrow. However keep in mind that mini indulgences on a regular basis will end up having an impact on your weight. As little as an extra 50 calories a day can lead to a 5 pound weight gain a year. And with the holiday season in full bloom, there are many tempting little treats around! AND I bet you aren't burning off as many calories as you think in your exercise session (stay tuned for my upcoming blog post. My experiment is still in progress!) Here are the scenerios: - You're in your office and see the box of chocolates. You think one little chocolate couldn’t hurt. - You're baking cookies at home (hmmm- do city girls bake? We usually don’t cook…) and see the cookie that came out malformed. You should probably eat it so your guests don’t think you are lacking in cookie baking skills. - You are at a holiday party and see the bowl of nuts. One little handful couldn’t hurt. - You have already had 3 glasses of bubbly at your holiday party. Why not one more small glass? Before you indulge, think twice! One holiday cookie = 100 – 150 calories One bite of cookie dough = 50 calories One tablespoon of frosting = 60 calories The piece of candy that flows over the candy dish = 100 calories One handful of nuts = 225 calories One small piece of fruit cake = 300 calories 5 potato chips with dip = 130 calories One glass of eggnog (6 oz) = 300 calories 2 oz of Liqueur (i.e. Bailey’s) in your coffee = 200 calories Is it worth it? So let’s say that you let yourself have that little something extra. Here is the amount of exercise you would need to do to burn off those extra calories. - Stair climb for 30 minutes to burn off the calories in a glass of eggnog - 40 minutes of brisk walking to burn off the calories in 2 oz of Bailey’s in your coffee - 40 minutes of running to burn off 2 glasses of champagne and a handful of party mix - Elliptical machine for 30 minutes to burn off the calories in 2 holiday cookies - 25 minutes of raquetball to burn off the calories in a handful of nuts * these are only estimations. The actual amount of exercise you would need to do depends upon your weight and exercise intensity. Bottom line Holidays are a time of year to enjoy yourself. However don’t have the attitude that you can help yourself to treats on a regular basis. Little bites here and there REALLY add up. That is how slow creeping weight gain occurs. And unless you are training for a marathon, it is really difficult to burn the calories off. Try to keep the treats to a minimum!