New Year's Eve At The Bar

Nutrition Lizard: I'm going out for New Year's Eve and will have access to an open bar.  What drinks should I choose? 

You may feel you want to "get your money's worth" since you probably paid a significant amount to attend.  

Beer (12 oz):  Light beers range 100 - 120 calories and most other beers range from 130 - 200 calories.

Wine (4 oz): A small glass is typically 80-100 calories.  

Mixed drinks:

• Most 1.5 oz shots are 100 calories
• Average mixed drinks range from 100-250 calories (or more!)
• Limit high calorie drinks (400-600+ calories) such as margaritas, daiquiris, pina coladas, mud slides and long island ice teas.  

Bottom Line

1. Choose light beers, wine or mixed drinks made with calorie-free mixers such as diet soda or diet tonic water.  
2. Limit shots.
3. Make sure to eat dinner beforehand.
4. Drink slowly and consume plenty of water between drinks.
5. Have fun!

Best Bites: Starbucks

You want a fast breakfast on the run and you head to Starbucks.  What are the healthiest options?

Best drink options (tall size, 12 oz, non-fat milk and no whip cream):

1. Cafe Latte or Skinny Flavored Latte:  90-100 calories and 9-10 g protein
2. Plain black coffee with optional artificial sweetener and skim milk (plain coffee has very few calories) 

Black coffee may be obvious, but why lattes? Even though lattes have more calories than plain coffee, they have protein which will help keep you full if you aren't eating other protein foods!

Best food options: 

1. Perfect Oatmeal with nut topping: 240 calories and 7g protein (watch out for the brown sugar and fruit toppings which combined will make the oatmeal 390 calories)
2. Egg white, spinach and feta wrap: 280 calories and 18g protein

Say NO to bakery items - the mini donuts are about 130 calories, but with no protein or fiber you will be hungry in no time.   Most of the muffins, scones and other baked goods range between 350 - 500 calories each!   Most people believe muffins are healthy but this is NOT true!  Even "reduced-fat" or bran muffins still are loaded with calories and fat.  One example is the zucchini walnut muffin which will set you back 490 calories and 28g fat!  

Worst drink: Peppermint White Chocolate Mocha (large, whole milk, with whipped cream) will cost you 700 calories!  It sounds absolutely delicious so stick to a small with skim and no whip cream and it's only 270 calories.  

Black Bean Soup Recipe

Hungry Girl has a great black bean soup that is very easy, healthy and a huge crowd pleaser!

Peachy-Keen Black Bean Soup (posted with permission from Hungry Girl and with couple small changes)

Ingredients:

• Three 15-oz cans of black beans, rinsed and drained
• 32 oz low-sodium chicken or vegetable broth
• One 12-oz jar peach salsa (or any other fruity salsa)
• 1 tsp. cumin
• Optional toppings: fat-free sour cream, chopped cilantro, lime

Directions:

1. Mix beans, broth, salsa and cumin in large bowl
2. If desired, thicken soup using an immersion blender or pour half of the mixture into a blender
3. Cover soup and refrigerate for at least 1 hour to allow soup to thicken and flavors to blend (soup may separate)
4. To serve, stir soup thoroughly and heat in microwave or on stove until desired temperature.
5. Enjoy! 

I know...beans and peach salsa may not sound like a great combination but you have to try it! It's also easy to store these ingredients on your shelves so you can throw together a great dinner anytime.

Holiday Season

It's the holiday season and many people will celebrate at holiday parties and family gatherings with tons of food.  Most people give up on watching their weight before the season even starts and just accept the fact that they will gain a few pounds.  This doesn't need to happen!!

Do you ever realize most people eat more food when it's free?  Remember free food doesn't mean it's calorie free!  Keep in mind the tips discussed in the Thanksgiving Post to watch your calorie intake but still enjoy the festivities.


Enjoy your favorite holiday cookies that you look forward to every year!   Keep the portion size small, try to exercise over the weekend and watch the amount of alcohol consumed, which can really add extra calories.

Happy Holidays!

Holiday Giving

Many people like to donate during the holidays.  If you happen to be looking for an organization,  I recommend the Lakeview Pantry.  This food pantry is part of the Greater Chicago Food Depository and is one of the longest-lived food pantries in Chicago.   It provides food for those living below the poverty level and also help clients with unemployment and housing instability.  It's a wonderful organization and a great cause.

Liz's Favorites: Non-Food Favs

Oprah has her list of favorite things so I wanted to share my 12 favorite things I discovered this year!  I am NOT paid by any of these companies, I simply love the products and want to share!


12.  Scunci No slip hair ties - best hair ties I have ever used, especially great for exercising!

11.  Sony ear phones - these are very comfortable and never fall off my ears.

10. Bananagrams - very fun word game!

9. MAC lip gloss - it is not sticky and I love the shine.

8.  Twisted Peppermint candle - it fills the house with the most amazing smell.


7.  Gorillapod - lets you hook your camera onto anything so you can jump in the shot too!

6.  Camelbak water bottle - easy to use at work or exercising.

5.  Netflix - I just joined and love how easy it is to watch movies.


4. Smart Wool socks - my feet are never cold with these amazing socks. They come in light or heavy weight fabric so I have a pair to wear with dress pants and another pair for hiking.

3.  L'Occitane shea butter hand cream - it is the only thing that keeps my hands from cracking in the winter!

2. MacBook - now that I've tried a Mac, I will never go back.

And my #1 favorite thing this year....

1. Kindle - I really enjoy reading and I never thought I wanted a Kindle...until I tried it and discovered how incredibly easy it is to use.  It makes reading at the gym a breeze!   I LOVE it.

Weight Loss Tips

Many people want to lose weight, especially after the holiday season when it's a New Year's resolution.  If there was a miracle diet plan or pill, everyone would be thin.

Eating healthy foods should be part of a lifestyle and not short term "diet" you are on for a few months and then revert to previous eating habits. Make a few diet changes, increase exercise and you will be successful!  Small changes can make a big difference over time!  Here are a few tips:

1. Eat at least three meals a day: Skipping meals makes you even hungrier for the next meal which causes many to overeat.  
2. Eat slowly: It takes 20 minutes for your stomach to signal your brain that you are full!  Pay attention for signs of feeling full.  
3. Drink enough calorie-free drinks: Many times we are thirsty when we think we are hungry.  Also, as we age, we lose some of our thirst cues and do not feel thirsty.  Drink enough water, sugar-free tea, coffee or diet drinks. Try to reduce the amount of juice, regular soda and alcohol consumed.
4. Eat enough fiber: Fiber helps us feel full, helps keep us regular and helps lower our cholesterol.  Choose whole grains, vegetables, fruits and beans.  
5. Plan meals and snacks: At the beginning of the week, decide what meals and snacks you will make and buy food accordingly.  Prepare healthy foods ahead of time, such as washing and cutting fruit and vegetables, so they are easy to eat and grab if you are on the run.  
6. Cooking foods: Limit the amount of oil used in cooking.  Try to bake, broil, roast or grill instead of frying, which adds extra calories and fat. 
7. Exercise: Aim for at least 30 minutes per day.  This does not only need to be at a gym. Many activities count as exercise including three 10-minute walks, dancing, cleaning and sports.
8. Use smaller plates: Over the years, the portion sizes of our foods have significantly increased and we believe we are done with a meal when our plate is clean. Using a smaller plate is an easy trick to help reduce calories.   Consume a big salad with low fat dressing and have 1/2 of your plate filled with vegetables, 1/4 with starch (rice, potatoes, bread, pasta) and a 1/4 with lean meat (chicken breast, pork loin, sirloin, turkey breast, fish).

Changing Portion Sizes Then And Now

Weight loss

Nutrition Lizard:  I would like to lose 25 lbs.  How long do you think it will take? 

We recommend only a 1-2 lb weight loss per week, so it could take up to about 6 months of hard work.  To lose weight, you have to burn more calories than you consume.  There are 3,500 calories in one pound which means a calorie deficit of 500 calories per day to lose 1 lb per week.  It's best to increase exercise and decrease caloric intake in order to burn 500 calories per day.  

The Biggest Loser makes losing weight look fairly easy.  Contestants regularly lose 5-10 lbs per week and are often upset if they only lose 4 lbs.  The show doesn't mention that the contestants are exercising for at least 8 hours a day and are on a very restricted calorie diet!  I do appreciate the fact that they discuss healthy eating and prove that with exercise and a healthy diet, it's possible to lose a significant amount of weight. However, the show creates unrealistic expectations about weight loss. 

More to come on tips for losing weight!  

Calcium and Vit D - *NEW* Recs

On November 30th, the Institute of Medicine released new recommendations for vitamin D and calcium intakes.

Bottom Line:  Vitamin D recommendations are increasing to 600 IU/day for 1-70 years and 800 IU/day for 71+ years.  The Institute of Medicine suggests you do not need to take supplements. However, in my opinion, it is hard to get enough vitamin D from foods and many factors decrease the ability for your skin to make enough vitamin D.  Therefore, I take a vitamin D supplement.  Talk to your doctor before deciding to start on supplements yourself.

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Many people know that vitamin D plays an important role in calcium absorption and bone health but it has been found that vitamin D influences over 200 genes including ones that affect diabetes and immunity.

New Daily Recommendations: 

• Calcium 
• 9-18 yrs: 1,300 mg
• Men: 19-70 yrs 1,000 mg, 71+ yrs 1,200 mg
• Women: 19-50 yrs 1,000mg, 51+ yrs 1,200 mg
• Vitamin D
• Infants: 400 IU
• 1-70 yrs: 600 IU 
• 71+ yrs: 800 IU

SOURCES:
Sunlight: Our bodies naturally produce vitamin D from sunlight. The National Institute of Health recommends approximately 15-30 minutes of sunlight between 10am-3pm at least twice a week to provide adequate vitamin D intake.  Many factors can reduce the body's ability to make vitamin D including sunscreen use, heavy cloud cover, winter months, locations away from the equator, aging and obesity.

Food Sources:

• Cod liver oil (1T): 1,360 IU
• Salmon, Mackerel, Sardines (3 oz): 250 - 500 IU
• Tuna fish in oil (3 oz): 200 IU
• Fortified foods such as OJ/milk (8 oz): 100 IU  
• ALL cow's milk (and most soy milk) is fortified with vitamin D even though whole milk normally is called "vitamin D milk"

Blood Test: Have your vitamin D level checked!  You want your levels to be greater than 30 ng/mL.  If they are low, try to consume more vitamin D containing foods or talk to your doctor about taking a soft gel capsule (not hard pill) supplement.  Make sure to take the supplement with food containing fat as it is a fat-soluble vitamin and requires fat to be absorbed.