Diet Sabatoger!

You have been doing so good! Now its after 4 and you are in a slump, have to get that stupid report out or, waiting for the conf. call that you know will keep you there past dinner time.

Starbucks. Awesome solution.

BE WISE! These drinks and some of their counterparts like another impostor the java multigrain muffin have more calories then some meals! Multigrain? Healthy, yes, but not when you pair it with flour and tons of butter! C'mon guys! Choosing this impostor could cost you 450cals and 20g of fat. They have light alternatives, fruit, yogurt and lower calorie drinks. Save these guys for your treat that happens once in a while, but don't make it an everyday date. ;-) Be wise and smart, visit their website at http://www.starbucks.com/ and look at the nutrition.

Oh and the lovely refreshing picture, well this little devil has 420 calories and 16 grams of fat! Ouch, that hurt!

Interesting isn't it? How something sooooo good, could be sooooo bad.

Well, lets not totally bad mouth our favorite coffee joint. They do have light options and sugar free options as well. Still, these can still have tons of little calories, fat and sodium. Best solution is to be informed and know what you are ingesting.

Think About This!

So, you think you are being healthy by reaching for some Tofu Cream Cheese? Granola? Nuts?

Sorry guys, think again...

Recently, I was talking to someone who was boasting on choosing the tofu cream cheese as his choice of spread on his toasted cinnamon raisin bagel. Really? I said, you think this is the best choice? Oh, you think it is basically fat free, zero calories? Well, I was on the hunt to see if this information was correct as I was very much interested to see if tofu cream cheese was yet another impostor. You know, the foods that sound or even brag to be healthy, but in actuality are high in fat and calories?

Well, I wanted to share my findings on the tofu cream cheese as well as a few other impostor's.

Tofu Cream Cheese:
This is not a total impostor, as it is made of tofu which is high in protein. However, one ounce of this alternative will add 80 calories and 8 grams of fat to your meal. So, use in moderation but definitely treat yourself once in a while! :-)

Granola
Once deemed the health nuts bible, this tasty treat can have up to 598 calories and 29g of fat per cup! Before you reach for this breakfast cereal, read that label! Over the past few decades manufacturers have been made aware of this high fat cereal and have produced low fat versions, however they are still very high in calories and fat, as one low fat version has 360 calories per cup and 5g of fat. The fat is definitely down, but calories still are high. To satisfy your craving, opt for a more nutritious cereal and on your low fat yogurt or frozen yogurt sprinkle some granola on top. Less calories, same taste!

Nuts
Nuts have gotten a bad rep and then have gotten nothing but praise and then a bad rep again. There are many varieties of nuts,the most popular are cashew, brazilian, almond, hazelnut, pecan, praline, peanut, and my personal favorite, the walnut. Nuts are fantastic! Who does not like them?? Put them in brownies, cookies, salads, heck, roll them in some cinnamon and sugar, they are versatile! Of course anything that tastes that good has some negatives. However, these wonderful elements of life actually have some positives as well. They contain mono saturated fat, vitamin E, folic acid, magnesium, copper, protein, fiber, antioxidants and they help reduce bad cholesterol and raise good cholesterol. OK, so those are the positives. Negatives? A little goes a long way. First, nuts are the most nutritious if they are raw, however many times we tend to reach for the ones that have added salt or even sugar. Nuts can add many calories, fat and sodium, be conscious of how much you are eating and what you are eating. Remember one ounce is not that much(think the size of your palm, or a little less) and some people (hard to believe) can take on a half a bag of these little devils at one time...

All numbers are for one ounce serving -
Cashews raw: 157 cals 12.5 g fat
Peanuts raw: 161cals 14g fat
Almonds raw: 164cals 14g fat
Walnuts raw: 186cals 18.5g fat
Pecans raw: 196cals 20.4g fat
Hazelnuts raw: 178 cals 17.3g fat

CHCHCHHHHH CHANGES!

If you are not happy with your current situation, whether that be health, weight, job, relationship, then make that change! If you are uncomfortable with the way that your body is, it is up to you to make the necessary adjustments in order for you to be more comfortable. Stop putting it off, making excuses or even worse blaming the situation on other people. There is no one to blame except yourself. Take a moment today to see what exactly is bothering you, assess it, accept it and then start changing it.

If you need to stop getting that muffin in the morning, then stop. If you are saying you are too tired at night to do a little exercise, I don't want to hear it. 30minutes a day is all you have to commit to in order to start seeing some results. Take a break at work and walk a few blocks, 20 city blocks equal one mile. If you work on 50th street, walk to 60th and back as the fresh air will do you good and you have now walked a mile, getting your heart rate up and adding some movement in your workday. Move past the pizza station at lunch and get some greens on your plate, with yes the dressing on the side!

You have to be proactive in order to make that change and become happier. People put limitations on themselves and make excuses for not getting exercise and/or making poor food choices. This is not acceptable.

This also can relate to other aspects of your life. Being that it is the dreaded Monday, most of us are probably a little sullen this am. Why? Do you not like your job? Then quit and find something where you are happier. Not happy with your routine? Change it, what is holding you back? Not happy with the city/apartment you live in? Move. Not happy with your relationship? Sorry, it's not working, move on and find out more about yourself. Not happy that you are not in a relationship? Start going out more and meeting up with friends instead of staying in and having a hot date with Movies on Demand. Feeling like you put on a few extra lbs. and not happy with your current weight or health status? Incorporate some exercise, and evaluate your eating patterns.

Many people are afraid of change, afraid of moving away from what they are used to and moving into some unknown territory. However, if we all shared this mentality and put these unnecessary limitations on ourselves, we would still be rubbing those sticks together to make fire.

Now, go make that necessary change!

Baby, Its Cold Outside.....

Everyone in New York its cold out there! Explore your creative chemist within and bake some warm yummy oatmeal raisin cookies! I love to bake and create something from ingredients as its so much fun and rewarding when you are done. However, sometimes eating these delicous treats can pack on the calories, sugar and fat. Take a look and give it a try with either my full fat recipe or fat free recipe for oatmeal raisin cookies. I encourage you all to try different substitutions for some of the ingredients. For example, margarine can be replaced by apple sauce or fat free margarine or even some plain yogurt! Have fun!

Full Fat - Whole batter is 4057c and 148g of fat. Per cookie- 169c, 6g fat

1 cup brown sugar, firmly packed
3/4 cup margarine, softened
1 egg
1/4 cup light molasses
1 teaspoon vanilla
1 3/4 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
2 cups quick-cooking oats
1 cup raisins

Fat Free Version - Whole batter is 3019c and 6g of fat. Per cookie-126c, .25g fat

1 cup brown sugar, firmly packed
3/4 cup of applesauce
1 egg white
1/4 cup light molasses
1 teaspoon vanilla
1 3/4 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
2 cups quick-cooking oats
1 cup raisins

PREPARATION:
Heat oven to 350°. Lightly grease baking sheets. In large bowl, with electric mixer, cream brown sugar and margarine until light. Add egg; beat well. Blend in molasses and vanilla. Blend in flour and remaining ingredients. Drop by teaspoonfuls onto prepared baking sheet, about 2 1/2 to 3 inches apart.
Bake cookies for 8 to 12 minutes or until browned. Makes 2 dozen cookies

BREAK - FAST

When you wake up, you have been fasting for an average of 12 hours! Your poor tummy has not seen any fuel in 12 hours and needs some energy to give the rest of your body before you tackle your hectic day. Did you know that centuries ago breakfast was deemed the biggest feast of the day? Hard to believe when we live in a world where dinner is the most thought about meal by the average American. On the contrary, dinner was almost non existent or would be a simple slice of bread as our ancestors were preparing their weary selves for slumber. This concept is almost virtually lost and instead we live in a society where skipping breakfast is considered "ok" and for some "weight watchers" considered an accomplishment!!

However, our ancestors were onto something here...When you are waking up you have an empty stomach and it needs food, that plain and simple. Now some people reach for the heavy fat, sugar ladened choice and basically throw their stomachs and system into shock and send their sugar levels through the roof only to come crashing down and feeling lethargic, possibly irritable and sometimes even hungrier within an hour. Not to mention that your metabolism will plummet and almost be non existent. You NEED some food to give it a kick in the rump and start your engines! Grabbing that temptuous donut or muffin will give you energy, but not the right energy that you require for the beginning of your day.

What should I eat, you ask? Well, to obtain the most nutrients from your choice, I suggest reaching for a piece of fruit if you are "on the go" or have a yogurt with some berries, oatmeal, egg whites with fresh vegetables or cottage cheese and raisins. There are so many options to choose from!

Personally, I am a huge fan of yogurt, as it is soft on the empty stomach and is a little higher in protein and contains one of my best nutrient friends, calcium. Scientists have proved that calcium not only builds your strength in bones but it also helps your body burn fat.

Please visit http://www.webmd.com/content/article/102/106625.htm and read what Jennifer Warma has to say about the benefits of calcium.

Kick off your day with a FAGE yogurt (pronounced Fa-Ge) which only has 80 calories, 0g fat, 6 carbs and zero, yes zero additives!! Paired with some blueberries and you are adding antioxidants thathave been proven to help prevent cancer!!
Thank you for reading my history and science lesson and hope you have some new ideas for breaking your fast!

BEFORE YOU REACH FOR YOUR NORMAL BREAKFAST FOOD, READ THIS!
1 Large Bagel without cream cheese/butter - 360 cals, 2.9g fat
1 Plain Donut - 200 cals, 12g fat
1 Blueberry Muffin - 460 cals, 17g
1 Bacon Egg and Cheese on English Muffin - 590cals, 26g fat

TRY THESE INSTEAD!
1 Packet of plain oatmeal - 100 cals
1 Dannon light yogurt - 60 cals pair this with a Special K bar - 90 cals, 1.5g fat
1/2 cup of low fat cottage cheese - 120 cals 2.5g fat and handful of raisins - 50 cals 0g fat
3 egg whites for an egg white omelet with fresh peppers - 80 cals, 2g fat (make sure extra butter is not used on the grill or oil, b/c that will increase your calories and fat)

RESVERATROL! Another great reason to drink up that red delicousness.... :-)
As we get ready for the well deserved weekend, some of us, or rather MOST of us will be enjoying our beloved cocktails. Do not feel bad or guilty! Especially if you will be choosing red wine. A recent report in Fortunes February issue by David Stipp explains that it has been recently proven along with heart healthy antidoxidants, that red wine contains resveratrol which has been proven to slow down the aging process. Another great reason to enjoy this delectable indulgence! Just remember, try to stick to the two drink minimum to ensure that you do not break all diet barriers and overindulge in snacks and to ensure you do not feel the wine in the morning.

Also, ladies and gentlemen, if you are worried about the calories in your cocktails, please note the following calories in some of our favorite drinks. (Please note that calories can fluctuate depending on the size and how your bartender prepares your drink)

Red Wine (5oz) - 129 cals
White Wine (5oz) - 120 cals
Light Beer (one bottle) - 110 cals
Margarita (one typical glass, frozen) - 453 cals
Cosmopolitan - 152 cals
Martini - 184 cals

Remember, having one or two drinks with some friends or co workers after work will not kill your diet at all! It is good to spice up the normal routine and socializing is very healthy! Try your best to not become the dreaded diet nazi, you know the person who won't go out on a Thursday because they only have their drink on Friday or even worse the person who is constantly telling everyone else how many calories are in something! Ouch... If asked, respond, otherwise, chilly chill chill... and remember that choosing red wine and having our new friend resveratrol can help slow the dreaded aging process. :-)

Cheers to good health, friends and now anti aging!

P.S. If you really don't want to have a cocktail, but want to "fit in", order a seltzer with lime. Looks like vodka tonic and no explanation will be needed... works everytime when you don't feel like having a cocktail. Enjoy and have fun!

Those Dirty Low Carbers

Saucy, sexy and utterly sophisticated, these tasty little devils pack a yummy punch without adding anything to your bum. Made with just your favorite Vodka (100 calories per shot) and Olive Juice (yay! No sugar!) the Dirty Martini is truly a low-carb dieters best friend. Just make sure you don't hang out too often (and turn of your cell phone when you do!)