Brussels with an S

I never spell Brussels sprouts wrong. As a kid, I left off the 's' during a spelling bee and since that day, it's been permanently sealed in my brain (fun fact: they are indeed named after the Belgium city where they originated in 1785). I snapped this photo of these beautiful bundles of joy (still on the stalk) at my local market. And I have to say, I actually like the taste of Brussels sprouts.

They have been called the most loathed vegetable in the world, but I don’t think they deserve their bad rap. When Brussels sprouts are overcooked, they can get a little slimy, and emit a pretty unpleasant sulfur-ish smell. But if cooked properly, they can be absolutely delicious. After washing, just boil for 5-8 minutes or steam for up to 10 minutes (per about 40 sprouts). You can then dress them up with a little garlic and sliced almonds. Or, follow this link to a whole slew of recipes, from Brussels sprout kabobs to casseroles and soups.

You probably won’t be surprised to hear that these itty bitty cabbages (after all, that's basically what they are) are extremely good for you. They’re rich in vitamin K (which helps clot our blood), vitamin C (an antioxidant that boosts immunity), folate (prevents birth defects and keeps our blood healthy), fiber (for digestive health) and potassium (which helps control blood pressure). These little green gems have been linked to a reduced risk of colon cancer, rheumatoid arthritis, and a stronger immune system, and they provide just 60 calories per cup. If you’ve never tried them, now’s the time. Many chefs believe that they taste best when harvested in mid to late winter.

P.S. If you have a thyroid condition, you may want to avoid Brussels sprouts. They do contain substances called goitrogens which may interact with existing thyroid conditions.

Permalink | 2 Comments| Email Post  

Post your comment

It's Alive!

If you think pomegranates are exotic, check this out. It’s called Buddha’s Hand and I found it at my local market the other day. You can eat it, but it’s typically grown for both decoration and its long-lasting lemony fragrance (it makes a great centerpiece). This fruit is thought to be the first known citrus variety in Europe, and likely originated in India. Because Buddha’s Hand is considered a symbol of happiness, longevity, and good fortune, it’s very popular around the New Year (fall-winter is also its prime growing season).

The scant amount of lemon-like, acidic, non-juicy fruit it contains can be eaten (doesn’t sound too appetizing huh?), but usually the rind is preferred. It can be candied, or used in recipes that call for lemon zest, such as baked goods, fruit sauces, marinades, marmalade, and soufflés. It’s fairly pricey (about $9 per fruit) but I’ve heard of many people growing it themselves in warm climates.

So if you’re feeling adventurous, and could use some good luck for the New Year, head to the exotic nook in your local market’s produce section. I’ve included a link to a recipe for candied lemon zest – just swap Buddha’s Hand rind for lemon rind. Happy New Year – wishing you health and happiness in 2007!

Permalink | 0 Comments| Email Post  

Post your comment

Realistic Resolutions

The New Year can be a great time for a fresh start, but many people attempt a complete overhaul of their diet, which fizzles out within a few weeks because it's just too darn hard. I think changing your diet is a lot like learning to speak a new language, or play a musical instrument - you have to practice and take it one step at a time.

So, I recommend what I call a “step ladder” approach. Focus on just one goal at a time, then once that change feels like a normal part of your routine, choose another goal, then another. Yes, you’ll be making slower progress, but you won’t feel overwhelmed. And the changes you make will be a lot more likely to “stick.” Plus, you can celebrate your smaller successes along the way. They’ll snowball into big results as the weeks add up.

Here are some suggestions:

Goal 1 – eat breakfast every day of the week (like instant oatmeal or cold whole grain cereal with fruit, whole grain toast with peanut or almond butter – even just a banana is better than skipping)
Goal 2 - include 2-3 cups (2-3 baseballs) of cooked veggies or salad at dinner every night
Goal 3 - eat 2 fruits a day as snacks (1 cup if fresh, a quarter cup or golf ball size if dried, or a mini fruit cup if canned in natural juice)
Goal 4 - swap out your refined grains for whole grains (such as whole wheat pasta and brown or wild rice for white)
Goal 5 – trade in saturated and trans fats for unsaturated fats (use oil and herbs when cooking instead of butter or margarine)
Goal 6 – increase your water intake by 1 or 2 tumblers per day (exchange regular or diet drinks for ice cold water with lemon)
For more ideas click here.

These step by step changes won’t turn your world upside down, and you'll be able to maintain them for the rest of your life. Happy New Year!

Photo courtesy of National Cancer Institute

Permalink | 2 Comments| Email Post  

Post your comment

Post Holiday Detox?

Over the years I've heard many clients, friends, and family members say things like, "I feel like I need to detox after all that holiday eating." This always gets me a little concerned, but it depends on their definition of detoxing. To some, it may mean no more indulging in extra goodies; you know, just getting back to eating regular balanced meals. But other "detox" programs are extremely strict - and potentially risky.

Detox regimes that involve fasts and cleanses can lead to nutritional deficiencies, leave you feeling weak, cranky, irritable, faint, and unfocused, and can cause you to become dehydrated and lose muscle mass. You see, fasting doesn’t trigger your body to break down only fat reserves. Our bodies need a certain amount of carbohydrates, protein, fat, vitamins, and minerals each day, from food. When we under eat, these nutrients don’t show up for work. And that means the jobs they do (fueling, repairing, and healing) just don’t get done. That's why fasts take a toll, even after a few days – you’ll lose not just body fat, but also water and muscle tissue (this accounts for the quickie weight loss) and can even run down your immune system. In other words, fasts actually deprive and weaken the body – exactly the opposite of what they promise.

Finally, true toxins (harmful substances in the body) are readily cleared by our liver, kidneys, digestive system, lungs, and skin – our natural detoxifying organs. We don’t need drinks, pills, magical diets, or potions to help them do their jobs. So if you’re feeling a little blah and bloated from overdoing it, getting back into balance is great. Just don’t underdo it. For more info, check out this link (it’s aimed at teens but the info applies to adults as well).

P.S. If you celebrated Christmas, I hope it was wonderful!

Photo courtesy of GeekPhilosopher

Permalink | 0 Comments| Email Post  

Post your comment

Herbal Interactions

A few years ago I met a man who almost lost his life. He had been in a car accident, but the major threat to his life actually came in a bottle. He was taking several herbs that prevented doctors from stopping his bleeding, and others that interfere with anesthesia. Now, I’m not saying all herbs are bad or dangerous, but it’s important to really understand exactly what you’re putting into your body. That means carefully reviewing both the benefits and risks.

I’ve heard many people say, “Herbs are natural, how much harm can they do?” My response is always, “Well, poison ivy and ragweed are natural too because they come from plants, but we all know how harmful they can be.” Over the years I’ve met many people who have taken herbs without investigating each of the following questions: 1) does it work? 2) if so how? 3) how much is the right amount? and most importantly 4) is it safe? Does it cause any side effects or interact with any other herbs, drugs, supplements or medical conditions? If an herb “works” for one thing (let’s say boosting energy) but causes harm to another part of the body (such as kidney damage), the pros clearly don’t outweigh the cons.

So, where do you find this kind of info? Well, you may have noticed that the National Center for Complimentary and Alternative Medicine is listed under my Who We Read section. I think it’s a great resource. It provides consumer friendly info about a number of popular herbs. For example, did you know:
-Uncooked ginkgo seeds contain a toxin that can cause seizures and even death in large quantities
-The use of kava has been linked to liver damage, including hepatitis, cirrhosis, and liver failure
-St. John’s Wort interferes with birth control pills

The site also includes tips about how to choose a complimentary and alternative medicine practitioner. To visit now, click here.

And for more info about interactions between herbs and surgery, follow this link.

photo courtesy of GeekPhilosopher.com

Permalink | 1 Comments| Email Post  

Post your comment

When Life Hands You Lemons…

You guessed it. I just made some lemonade myself, but all I had to do was squeeze one of these delicious Myer lemons into a glass of ice water. Meyers are thought to be a cross between lemons and mandarin oranges. They’re the perfect blend of sweet and tart, they’re oh so juicy, and they smell amazing.

One lemon provides just 15 calories but over 45% of all the vitamin C we need for the day. Vitamin C is a potent anti-oxidant (remember my post the other day about fresh cut apples turning brown from oxidation? well, squirting them with lemon prevents this). And natural substances in lemons have been linked to fighting cancers of the mouth, skin, lung, breast, stomach and colon.

Lemon wedges are also great in tea (hot or cold) of course, but that’s not all. I love freshly squeezed lemon juice in hummus, Tabouli, couscous, polenta, salsa, steamed veggies, and garden salads. Lemons are like a ray of sunshine in your plate, cup or bowl!

Ok, time for today’s fun facts:
-Lemon laws protect consumers against vehicles found to be “persistently defective”
-Lemons are sometimes referred to as “golden apples”
-The Lemonheads are an alternative rock band from Boston
-Other lemon types include Avon, Berna, Eureka, Harvey, Lisbon, Perrine, Villafranca, and at least half a dozen more
-During the Gold Rush, miners paid up to $1 per lemon (whoa, that was a lot in the 1850s!) to protect against scurvy

Permalink | 0 Comments| Email Post  

Post your comment

Home Cookin’

More fast food establishments and sit down restaurants are serving healthier fare these days. But a newly published study from the University of Minnesota found that home cookin’ still means healthier cookin’. The researchers surveyed over 1,700 18- to 23-year-olds and discovered that those who shopped for and prepared food themselves (vs. dining out) had the healthiest diets.

The study’s results boil down (no pun intended) to a little good news, and some not so good news. The goods news is that frequent shoppers/cookers were less likely to eat fast food and more likely to meet the recommended intake of calcium, whole grains, fruits, vegetables, and fat.

The bad news is, few people in this age group are frequent shoppers/cookers. Only 21 percent of the men and 36 percent of the women bought fresh veggies every week. And just 13% of the men wrote out a grocery list at least once a week, compared to 23% of the women. And there was a second helping of bad news. Only one third of the shopper/cooker group ate at least five servings of fruits or veggies daily. Not so great, but still much better than the tiny 3% of those who don’t shop for and prepare their own meals.

For me, the take away message is this: shopping for and preparing your own meals leads to healthier eating. So regardless of who you are (18-23, or older), taking the time to make a list, get to the market, stock your kitchen, and prepare some quick and healthy meals puts you in the driver’s seat. If you’re game but need a little help, click here for some great tips on shopping, menu planning, and healthy cooking.

photo Courtesy of National Cancer Institute

Permalink | 0 Comments| Email Post  

Post your comment

Healthy Gifts Part 2

Just after Thanksgiving I blogged about healthy holiday gifts. Well, I have a few more ideas – gifts of information. One thing I hear from people every day is how confused they are about nutrition, and that’s understandable. The media reports on new studies every day, dozens of new products appear in the market each week, and it can be hard to separate help from hype.

But the following resources (which make great holidays gifts) can lend a reliable hand. Click on these links to check out subscriptions to the following nutrition and health publications:

-The Berkeley Wellness Letter from the University of California at Berkeley

-The Tufts University Health & Nutrition Letter

-The Nutrition Action Healthletter from the Center for Science in the Public Interest

-The Harvard Health Letter

-The Environmental Nutrition Newsletter of Food, Nutrition & Health

-The Mayo Clinic Health Letter

You could also consider one of the following “out of the box” healthy gifts:
-Healthy cooking classes
-A one-on-one consultation with a registered dietitian (who couldn’t use a personalized nutrition check-up?). To find one click here and follow the Find a Nutrition Professional link.
-The American Dietetic Association’s Complete Food & Nutrition Guide or 365 Days of Healthy Eating (available at book stores)
-A gift certificate to a healthy market
-A water filter, filtering pitcher, or water bottle (it may helped your loved one drink more H2O)
-A new insulated lunch bag/box (so your friend/family member can bring his or her lunch to work)
-A vegetable steamer
-A salad spinner
-A set of color-coded cutting mats (green for produce, yellow for poultry…) and set of paring knives

Happy (healthy) holiday shopping!

photo courtesy of iband

Permalink | 0 Comments| Email Post  

Post your comment

What's Your Number?

The 5 a Day web site just got a face lift and it’s looking goooood! On the home page you can enter your age, sex, and activity level to find out how many cups of fruits and veggies YOU need each day in addition to what “counts” as a cup (such as 1 small apple, 2 to 3 medium plums, 1 large ear of corn, 1 large bell pepper, etc.). But that’s not all. This site is an amazing resource! It provides complete profiles of 24 different fruits (from apples to watermelon) and 25 different veggies (artichokes through winter squash). Each profile includes a Nutrition Facts label, info about how to select and store the fruit or veggie, a summary of each variety (for example, there are 9 apples listed, complete with photos), and even recipes to boot.

In the Flavor Savor section you can search the recipe database by vegetable or fruit and 10 different meal types (appetizers, beverages, breakfast, desserts, dips/spreads/salsas, entrees, finger food, salads/slaws, side dishes, and soups). I searched for broccoli under side dishes and found 9 great recipes, most 30 minutes of less (like Broccoli with Shallots – yum!). I especially love this tool because over the years, countless clients have told me that they buy broccoli (or other veggies) with every intention of eating it, but it rots in the crisper because they just don’t know what to do with it (I’ll even admit, plain steamed broccoli is no culinary delight). Click on My Cookbook and you can even create a printable cookbook you personalize by selecting your favorite recipes. And it’s all free!

When I find tools like this I feel like a kid on Christmas! I mean, if you read this blog, you know I’m produce’s #1 fan. In my opinion, eating the right number of a variety of fruits and veggies is the single most important dietary change you can make. So I’m thrilled to tell you about this resource! I actually saved this post for today (my last of the week) to make this suggestion – if you can, set aside some time this weekend, even if it’s just 10 minutes to “play” on this site, bookmark it on your computer, and re-visit often. If you’re ready to get started now, click here.

Have a wonderful weekend!

P.S. I just polished off a delicious organic Fuji apple – a basket of apples and an apple slicer makes a great last minute holiday gift!

Photo courtesy of National Cancer Institute

Permalink | 0 Comments| Email Post  

Post your comment

Oh My Aching Head!

I was debating about what to write about today when I overheard someone say, “I have the worst headache.” Headaches can be brought on by a lot of things (eye strain, stress, holiday shopping!). But did you know that foods and beverages can also be triggers? Take the following quiz to test your knowledge (the answers are below):

1. Which of the following foods can cause a headache?
a) Salami
b) Mixed nuts
c) Aged cheese
d) Beer
e) All of the above

2. Which of the following drinks can bring on that throbbing pain?
a) Coffee
b) Apple juice
c) Tea
d) Red wine
e) All of the above

3. Which of the following behaviors can lead to headaches:
a) Eating chocolate when you're stressed out
b) Skipping lunch
c) Wacky water intakes (lots on one day, little the next)
d) Going cold turkey on caffeine
e) All of the above

ANSWER 1. If you answered E, you're right. Aged meats and cheeses as well as nuts and beer are known headache triggers. If you're a headache sufferer, try eliminating these foods first and track any changes in either the frequency or severity of your headaches.

ANSWER 2. You guessed it, all of these beverages can be triggers. If you experience chronic or severe headaches, try sticking to plain water with lemon and monitor your symptoms.

ANSWER 3. E it is once again. Substances called tannins in chocolate can be a trigger, as well as skipping meals and fluid fluctuations. And anyone who drinks coffee has probably experienced the wrath of caffeine withdrawal. If you are trying to cut back on caffeine, wean yourself gradually to prevent severe headaches.

The best tool for determining your personal triggers and patterns is a food journal. You can use one to track what you eat, how much, what time, and your symptoms. You might find that you can't go longer than 5 hours without eating before experience a mild headache. If so, set your cell phone alarm or create a pop-up on your computer screen reminding you to eat.

And last but not least, strive for consistency with your water intake. Doing so can go a long way to prevent dehydration, which can cause fatigue, trouble concentrating, and headaches. A 100% headache free life probably isn’t realistic (especially this time of year), but knowing your triggers (and planning ahead) can definitely help!

Permalink | 0 Comments| Email Post  

Post your comment

Do You Recognize This Fruit?

Most of us kind of stick with what we know – bananas, apples, maybe an orange or grapes now and then. But research indicates that really mixing it up does more than just entertain your taste buds. This year, a study published by researchers at Colorado State University looked at the effects of fruit and veggie variety on health, and their results made me say, “Wow!”

The scientists fed over 100 women one of two diets designed to ensure different levels of variety. The first was pretty limited, consisting of produce from just five distinct plant families. The second was much broader, including fruits and vegetables from 18 distinct plant families. Both diets (which were consumed for 2 weeks at a time) provided 8 to 10 servings of produce each day, but it seems that quality (i.e. variety in this case), not quantity is key.

Blood samples taken from the women revealed that the more varied diet significantly reduced oxidation in the body (think of a freshly sliced apple turning brown – that’s an example of oxidation, and scientists believe this reaction initiates disease). If you’re a regular Diet Dish reader, you’ve seen my references to “body guards” (antioxidants and phytochemicals) which fight oxidation. Well, this study shows that having a high amount of just a few types of body guards may not be enough. Since the body guards in cactus pears (the fruit in the photo) are different from those in say kiwi or radishes, eating the same amount of produce, but a wider variety, would mean that smaller armies of more types of body guards show up for work each day.

The best analogy I can think of would be this – think about your wardrobe. Which would you rather have - 10 white shirts and 10 pairs of black pants OR 1 or 2 of each in at least 5 different colors? Variety really is the spice of life. So, if you think your grocery cart could use a little more diversity, try out the following tips:

-Buy at least 1 fruit or veggie this week you’ve never tried before (maybe even cactus pears)
-Make a fruit salad with at least 4 different types of fruit in 4 colors (such as pineapple, blood oranges, kiwi, and grapes)
-Make a dinner salad with at least 4 different types of veggies in 4 colors (Romaine, yellow peppers, tomatoes, and carrots)
-Buy just one each of several fruits to enjoy as snacks instead of a bunch or bag of one type
-If you drink 100% fruit juice, purchase a different type each week (orange the first then grape, apple, white grape, grapefruit, etc.)
-Buy a bag of mixed dried fruit or purchase a small amount of several from the bulk section

P.S. If you aren’t sure how to select a type of fruit you’re unfamiliar with, ask an employee in the produce section of your favorite market.

Permalink | 0 Comments| Email Post  

Post your comment

Eat to Beat Cancer

For the past 10 years I’ve been talking about the downside of high protein, low carb diets. And cancer risk has always been high on my list. That’s because numerous studies link the exact opposite type of diet (fruits, veggies, whole grains, and minimal protein) to a reduction in cancer risk.

Well, last week, scientists at Washington University in St. Louis published a study with some very interesting conclusions. The researchers studied three groups of people. The first group consisted of lean people who consume a vegetarian, low-protein diet, rich in fruits, veggies and whole grains. The second group included regular exercisers. And the third were sedentary people (desk potatoes and couch potatoes) who consumed about twice the recommended amount of protein each day.

Of the three groups, the first (the herbivores) had the lowest levels of a chemical called IGF-1 in their blood (even lower than the regular exercisers). That’s significant because higher IGF-1 levels have been linked to an increased risk of cancer (especially premenopausal breast cancer, prostate cancer, and colon cancer). Low IGF-1 levels are also linked to a longer lifespan and slowing the aging process (hmmm, a long, healthy life and fewer wrinkles? sounds great to me!).

Another recent study conducted by scientists at the Harvard School of Public Health drew a similar conclusion. They collected data on the diets of nearly 23,000 adults and found that eating a low carb, high protein diet was linked to a higher death rate.

While important and compelling, these studies aren’t surprising. Every major health organization that publishes cancer prevention guidelines (and optimal nutrition guidelines for that matter) promote a diet rich in produce, whole grains, beans, nuts, vegetable-based fats and low in animal protein, including the American Institute for Cancer Research (one of my very favorite resources). Their web site contains tons of consumer friendly info about the New American Plate (a visual tool for fixing a cancer preventive plate), recipes, and online brochures with titles like Simple Steps to Prevent Cancer and Moving Toward a Plant-Based Diet. To visit the site, click here.

I truly hope we will see a cancer cure in our lifetime. My family’s cancer history was one of the main reasons I became a registered dietitian. But until cancer is no longer a threat, please know that you can do a lot to significantly lower your risk – and it’s never too late to start. Ok, I’m off to enjoy my favorite cancer protective snack – fresh fruit (organic red grapes today) and a small handful of walnuts – yum!

But before I go, one last note. Eating a veggie-based diet isn’t that unusual in the animal kingdom. The following large mammals are all herbivores: bison, elephants, giraffes, horses, sheep, llama, zebra, deer, rhinoceros, hippopotamus, antelopes, mountain goats, moose, cows, and gorillas.

Photo courtesy of GeekPhilospher.com

Permalink | 0 Comments| Email Post  

Post your comment

Take it Slow

You’ve heard it a million times – sloooooow down when you eat. As a registered dietitian, I dole out this advice nearly every day. But scientists at the University of Rhode Island in Kingston just published a study about the value of leisurely eating.

Researchers asked the same group of women to eat two separate pasta meals. On one occasion, the women were given a large spoon, told not to stop between bites, and were instructed to eat as quickly as possible. On a separate day, they were given the same meal with a small spoon, which they put down after each bite. They were also told to take small bites, and chew each bite 15 to 20 times.

The fast eaters consumed an average of 646 calories in 9 minutes. But when they slowed down, they consumed 579 calories in 29 minutes. The slow group also reported feeling fuller and more satisfied - both just after stopping, and an hour later.

Now, that 70 calorie difference may not sound like much. But, if you ate 3 times a day (slowly), and saved 70 calories per meal, you’d cut 210 calories per day. That’s enough to help a moderately active person shed 14 pounds! So, give it a try, and let me know how it goes. Adjusting your pace could just change your relationship with food and your body.

Now for today’s fun facts:
-Tortoises (big fans of taking it slow) can live for 150 years
-A Slow Loris is a nocturnal animal that weighs just 1 pound
-Snails (also slowpokes) vary greatly in size – the biggest is over 30 inches in length and weighs over 40 pounds!

And for more info on that study, click here.

photo courtesy of National Cancer Institute

Permalink | 0 Comments| Email Post  

Post your comment

Seeing Stars

There may not be as many fruits to pick from throughout the winter, but the ones available are pretty darn amazing. Carambola, also known as starfruit, is one of my very favorites. It makes a great snack, but its unique sweet-tart flavor and crunchy texture also blend well with just about everything, from oatmeal to sandwiches (if you like adding grapes to chicken, tuna, or tofu salad you’ll love carambola in its place)!

And because it’s so gorgeous, it makes a fantastic garnish. After cutting (into its natural star shape) I’ll make a small slit and slide a slice onto a glass of water or iced tea. Carambolas are a good source of potassium (which helps control blood pressure) and vitamin C (boosts the immune system), and one cup (about 1 fruit) contains just 40 calories.

Ok, time for today’s fun facts:
-Star fruit flourishes in Florida (lucky me!) but is also grown in Hawaii
-Carambolas are also known as coromandel gooseberries
-Carambolas are over 90% water
-Starfruit is one of my kitty’s nicknames (each cat has dozens of “pet” names, most of which are food-derived)

P.S. If you’ve been told to follow a low oxalate diet or have kidney problems, you should NOT eat starfruit.

Permalink | 0 Comments| Email Post  

Post your comment

Hangover Cures?

In yesterday’s post I recommended limiting yourself to one drink per party. And while I stick by that advice, I am a realist. Nearly every holiday party I’ve been to was also attended by someone who had a few too many. And you know what that means – hangover!

Age old hangover or “detox” remedies range from the silly to the downright scary, including:
-Drinking sauerkraut juice
-Eating a bowl of cabbage
-Chowing down on burnt toast
-Downing a mixture of coffee and lemon juice (can you imagine?)

And though some folks swear by their morning after cures, none have been proven effective by experts. In fact, a recent review of over 100 studies found that nothing from taking herbs or vitamins to eating certain foods can be backed up by research. The only real remedy is to prevent the hangover, or drink plenty of water the next day (since alcohol is a diuretic and hangover symptoms are largely related to dehydration).

And here are a few things you should definitely NOT do:

-Don’t take painkillers when you drink including aspirin and acetaminophen. Some brands are now carrying voluntary warnings about the side effects, which can include liver damage and stomach bleeding.
-Don’t mix alcohol with stimulants and herbal products that claim to dexot the body, including energy drinks. Some of these products contain stimulants. Alcohol has the opposite action, acting as a depressant, therefore mixing the two is not recommended. In addition, some herbs and supplements affect the liver, as does alcohol. The combo can overtax this organ, potentially causing damage.

If you drink, you can possibly prevent the “morning after blues” by:

-Eating with drinks, especially foods that take longer to digest including healthy protein and/or fat-rich foods, like nuts (this slows down alcohol absorption).
-Limiting your intake to 1 drink per hour if you can’t stick to the 1 per party rule-of-thumb.
-Drinking plenty of water before, during and after drinking (order a water with each drink).

For more info about alcohol or hangovers, click here.

And for more info about interactions between alcohol and over-the counter or prescription drugs, click here.

photo courtesy of iband

Permalink | 0 Comments| Email Post  

Post your comment

Party On!

‘Tis the season! I attended my very first holiday party of the year Saturday night. If you’ve also RSVPed to one or many invitations, don’t worry. With a few savvy tricks up your sleeve, you can get through any get-together without feeling like you’re heading home with a little extra padding. Here’s how:

-Don’t go hungry. It’s tempting to undereat during the day so you can splurge at the party, but this strategy nearly always backfires. You’ll probably overeat at the party and end up taking in far more calories than you can burn off. Instead, aim for a balanced breakfast and lunch, and a light snack an hour before the party.

-Don't drink your calories. Limit the number of cocktails you have to one per get-together if possible. Choose either one 12-ounce light beer, 5 ounces of red or white wine, or a shot of distilled spirits with a calorie free or low cal mixer. Each provides about 100 calories (avoid mixers like sweet and sour or daiquiri mix, half and half, or soda which can add up to 500 calories per drink). After one drink, switch to water or decaf hot or iced tea. Alcohol is an appetite stimulant, and it also lowers your inhibitions, so you’ll be more likely to dive into in foods you wouldn’t indulge in if you were sober!

-Don’t stand near the buffet. Studies show that you’re more apt to eat food if it’s at your finger tips. Seeing or smelling food, or watching others indulge can trigger you to start in and lose track of how much you eat. Find a quiet space away from the buffet and keep the focus on visiting with friends and celebrating the season.

-Bring a “safety” dish. Bringing an appetizer of your own can help you stay away from “high risk” foods you’d like to avoid (or eat in moderation). Bring a veggie tray with hummus for dipping, fresh fruit skewers, or popcorn so you won’t be tempted by chips and dip or cheese and crackers.

-Use the buddy system. Ask a health conscious friend or family member to be your buddy for the evening. You can sit/stand together for support, and keep each other occupied with non-food entertainment!

Photo courtesy of National Cancer Institute

Permalink | 0 Comments| Email Post  

Post your comment