“Women who consumed between 1.5 and 3 drinks daily had a 27 percent and 61 percent lower risk of becoming overweight or obese, respectively, than women who didn’t drink at all, according to the study, which was published in the Archives of Internal Medicine.”
– Anne Hardig, “Study: Women Who Drink Are Less Likely To Gain” from Health.com via CNN
Interesting, but unfortunately not a statistic that should inspire us to increase our alcohol consumption.
“I think [the study] suggests that there’s no need to quit or avoid alcohol if it’s something you enjoy.”
–Scott Kahan, M.D.,the co-director of the George Washington University Weight Management Program
Another doctor stated this theory, that I have often suspected (and hoped) is true:
“Many other studies that are not nearly as well done or as large as this suggest that calories from alcohol are metabolized differently. The alcohol calories probably don’t count as much as calories from a Hershey’s bar.”
–”R. Curtis Ellison, M.D., the director of the Institute on Lifestyle and Health at the Boston University School of Medicine, says this study is the strongest evidence to date that calories from food and booze are not created equal.”
All quotes are from Anne Hardig’s article in which she offers several studies for you to consider and that I found to be quite interesting.
(Photo via)
–By Nutritionista
Did I just give you a craving for french fries? I know looking at that picture gives me a taste for salty, carby goodness.
The power of suggestion is so strong when it comes to food. Advertisers know this. They aren’t afraid to let you know they know it. Remember that commercial for Dairy Queen where kids replay a drool-worthy DQ commercial in front of their dad to try to induce a craving so he’ll take them to get some?
I did it again, didn’t I? Now you want a Blizzard (or maybe I just want a Blizzard! But sadly, no DQ for me).
So, what is a craving? And how does it differ from real hunger?
Cravings are a natural part of the human condition. We’re actually hard-wired to appreciate and pursue natural rewards, like food and sex, because of their critical survival value. But in a world of over-accessibility, the objects of our craving can become all too abundant. Moreover, just a small sample of the drug/food/rewarding activity can lead to more (what experts call the “salty peanut effect”).
Deciding whether a craving is worth indulging is a really tricky process. I’m going to offer some suggestions, but I have to point out once again that everyone is different, so get to know yourself before you implement any kind of craving-control strategy.
- Know that cravings are instinctual and facts of life. No matter how many cookies you avoid, you may never be able to stop your cravings for one when you pass a Mrs. Fields. Having a craving doesn’t mean you’re unmotivated or doomed to failure. They’re extremely natural and we all have them.
- Learn about your triggers. For me, having something in my line of sight is a recipe for failure. I don’t keep candy on my desk for that reason. Even watching the Food Network can trigger strong cravings even when I know I’m not actually hungry. For some, stress, lack of sleep, emotional duress, or just boredom can be triggers. Know yours!
- Realize that you can have the food you’re craving anytime. Just because it’s there doesn’t mean you have to eat it. You can eat it in 10 minutes. Or an hour. Or tomorrow. Many cravings are short-lived and if you ride them out, you’ll find they go away pretty quickly. If you can, physically remove yourself from the situation or try making a contract with yourself that you won’t act on the craving in a given amount of time.
- Understand that some cravings are actual hunger! If you’re craving something unusual or random, it might be because your body is trying to tell you it’s lacking an essential nutrient. Learn your body’s signals for hunger, like a rumbling stomach, irritability, headache, dizziness, etc. A good benchmark for my actual hunger is if protein and veggies sound good. If all I want is cake, it’s probably psychological hunger or a craving. I’ve also heard experts talk about the “apple test”: If an apple sounds appealing, you’re likely actually hungry. This doesn’t work for me as well because I often crave sweets/sweet foods when I’m not actually hungry. Of course, learning how to practice intuitive eating is also extremely helpful.
- If your craving persists, eat exactly what you want and don’t look back! One cookie, piece of cake, or order of fries will NOT make or break you or your eating plan. If that craving doesn’t go away, indulge it in a way that will satisfy it. Some people can eat a healthier substitute and be satisfied, but most of us probably need the real thing. Start with just a couple bites, since that often is enough to quench the thirst for whatever you’re lusting after. Above all, know this: There’s nothing inherently bad about indulging a craving (especially after following the steps above), so don’t let yourself succumb to feelings of guilt!
–By Nutritionista
By now, you may know that “chain” is almost a dirty word in my vocabulary. For the most part, I don’t see the point of them. The food at most chains is pretty average, and since they’re all over, they’re obviously not unique. What’s worse, chains (and I’m not talking about just fast food here, guys) have some of the worst-for-you food out there. But while I was in Florida last year, I discovered a chain I actually love, for not only its food, but its food philosophy as well: Seasons 52.
Seasons 52 is “seasonally inspired cooking with every item under 475 calories.” So far, so good. From the website:
“The Seasons 52 menu is seasonally-inspired with the fresh appeal of the farmer’s market. It represents a unique blend of art and science, with creative offerings designed to excite and surprise the palate. We feature dining choices that are thoughtfully prepared and in appropriate portion sizes. So our guests feel the freedom to indulge in a complete dining experience, including our custom flatbreads and signature mini-indulgence desserts, while still feeling good about themselves and their dining choices.
“We use natural cooking techniques such as wood-fire grilling, brick-oven cooking and caramelizing vegetables to let the natural flavors shine through. And we execute precision with seasoning, and oil with control and care to ensure just the right amount is used to bring out the great flavor profiles. An added benefit to this style is that our menu items are naturally lower in calories. In fact, we make a promise that nothing on our menu is over 475 calories. The result is great tasting, highly satisfying food that just so happens to be good for you!”
Sounds good, but does it taste good? Well, after trying the restaurant for the second time a few days ago while I was vacationing in Florida, I can authoritatively say yes! This time, I tried the Maui Tuna Crunch Salad (“sushi grade seared tuna and tuna poke, pineapple salsa, almonds, and miso vinaigrette”). It looked like this:
It was really good! I liked all the textures in the salad, not provided by croutons or tortilla chips, but by crunchy radish, cabbage, and almonds. My dining companion got the Blackened Mahi Mahi Sandwich (“with Chipotle lime remoulade on a grilled whole wheat bun”). I tasted a little piece of the fish, and it was delish!
I love that the sandwiches are served with a lightly dressed side salad instead of traditional fries. The salad keeps everything wonderfully light! Also, notice the grilled lemon served with the fish sandwich. That’s the kind of thoughtful touch I can appreciate in a chain restaurant!
My other favorite thing about Seasons 52 are the desserts. They’re 4-5 bite “shots” of dessert classics, like cheesecake, carrot cake, red velvet cake, or pecan pie. It’s the perfect amount of dessert to give you that “complete meal” feeling without the heavy feeling that usually accompanies it. We got strawberry shortcake and mango cheesecake shots.
Perfect! A more professional pic:
Unfortunately, as of yet, Seasons 52 only has locations in Florida and Georgia, but it looks like they’re expanding to California and Illinois soon. Watch for it, and let me know what you think if you’ve tried it.
–By Nutritionista
By the time you read this, I’ll (hopefully) be relaxing beach/poolside in Florida on one of the few vacations I take each year. I’m incredibly grateful to get paid vacation time and enough extra cash to go somewhere at least slightly warm in the winter. And yes, even though the highs in Miami are only around 70 degrees right now, it’s still a huge improvement from the temps here in Michi (not to mention all the snow!).
Because of my upcoming trip, I thought it would be apropos to write a post on how to keep things on the healthier side while still living it up on vacation. Here are some guidelines to vacation by:
- Exercise, but do it in the context of the place. What I mean is, if you’re in a new city or climate, take advantage of that to make exercising a part of the itinerary (rather than just sweating it out in the windowless hotel gym). I like taking a run or walk around the area I’m in, or if I get a chance to swim, making an effort to do some quick spurts of high-intensity activity mixed in with my leisurely paddling. Obviously, this is really easy to do if you’re vacationing in a place where nature is the main attraction.
- Indulge, but only when it’s something you don’t get every day. Sure, order the specialty pear-sake martini from that exotic bar on the beach. But if your vacation partners want to hit up Applebee’s for a quick dinner? There’s no reason to get crazy with the onion rings. You can eat at chains and other run-of-the-mill restaurants any time, so save the indulgence for stuff you won’t have the opportunity to try again.
- Eat in, but only when it makes sense. You can only cook if you have a kitchen, but plenty of “meals” only require a fridge. If that’s the case, get some fruit, pre-cut veggies, hard-boiled eggs, Greek yogurt, and maybe a few Larabars to keep in your hotel room. These easy staples not only make for healthier breakfasts and/or snacks, but they’ll also save you some cash in the long-term! If you’re lucky enough to be staying somewhere that has a kitchen, cook a nice dinner and bring it with you, picnic-style, to a cool location around town. The meals you do eat out will be much more special if you aren’t eating out for every single one (your tummy and wallet will both thank you for that).
- Don’t stress, at all. The point of going on vacation is being able to relax in all areas of your life. If you miss a chance to go for a hike in favor of lounging around or couldn’t resist that giant pasta dish from The Cheesecake Factory? Relax! Neither of those things will kill you and you’ll only be doing yourself a disservice if you ruin your own vacation with health worries. You might come back a few pounds heavier, but your mood will be light as a feather.
GET SPICY CONTEST UPDATE: Looks like Ari’s pork butt won by a landslide! It did sound absolutely delicious. Ari, congrats! Email me asap with your mailing address to claim your prize.
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You know how much I love it, and I believe you’ll enjoy the experience and the impact it has on your lifestyle too! Juicing is not a quick fix starvation diet. It’s a way to flush out the impurities we consume in processed food and refresh our bodies to crave real food as it exists in nature, without the extra crap. In one day, drinking one bag of 6 juices from BPC gives you the nutrient equivalent of eating 24 pounds of vegetables!
Afterwards, fruits will taste so sweet, and fiberous veggies will be filling in a way you only thought you could be satisfied after eating starches. You won’t crave cake or cookies, you’ll want natural sugars instead.
Before you cleanse, do your research, and consult a doctor to make sure it’s right for you.
I’ve written a few pieces on prepping, cleansing, colonics (which I highly recommend on day 2 or 3) and obviously given you insight into each of my experiences on different cleanses which I hope you also find helpful.
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Happy Juicing!
(Full Disclosure: BluePrint has generously provided me with juice for free to blog about my experience. I received colonics for free or at a media rate. You can click here to see a comparison of the cleanses I have done – a total of 5 in two years.)
-By Nutritionista
Kallah went to a spice store recently and purchased a few high-quality spices, including smoked paprika.
I was racking my brain for recipes featuring smoked paprika when reader Jacqui sent me the following. She swears it’s “GREAT.” Judging by the ingredients, I’m sure it is! And what’s more perfect for winter than a warm soup featuring seasonal root veggies? Enjoy, Kallah!
P.S. Don’t fear the whole milk! In a recipe like this, it makes the dish more rich and creamy, so you’re more likely to feel satisfied than if you tried to limit the fat. Fat is not always your foe!
Curried Sweet Potato Soup (adapted from from noteatingoutinny.com)
serves 7-8
source: thebittenworld.com
You’ll need:
4 pounds sweet potatoes
1 large onion, sliced
3 cloves garlic, diced
2 tsp dried rosemary
1 tsp smoked paprika
3 teaspoons hot curry powder
5 cups chicken or vegetable stock
1 cup whole milk
3-4 T olive oil
salt and pepper to taste
Preparation:
- Roast the potatoes. (350 degrees until you can easily pierce them with a fork.) Let them cool, then skin and mash them.
- In a heavy pot, cook the onions with the olive oil on medium heat until they caramelize. Add the garlic, rosemary, and a pinch of salt and pepper, and the smoked paprika.
- Add the sweet potatoes and stock, and bring to a boil. Reduce to a simmer, cover, and cook for about 20 minutes.
- Use a hand food processor to blend soup into a creamy, almost-smooth consistency or transfer to a food processor and blend in batches.
- Return to low heat, and add curry powder, some salt and a little pepper. Taste for seasoning, and add more curry and/or salt according to taste.
- Add the milk and stir until completely heated through. Adjust seasoning if desired.
- Garnish with chopped chives and yogurt if desired.
–By Nutritionista
I’m of the belief that when it comes to healthy habits, the more you do something, the more you’ll want to do it. Many of us seek out the things we’re familiar with, right? Meaning: If you eat fast food every day, that’s what you’ll naturally seek out. If you exercise every day, you’ll start to feel a little off when you don’t.
So how do those of us with a taste for less-than-nutritious food and a knack for spending more time on the couch than participating in any form of physical activity retrain ourselves?
Slowly. Know that if you have a habit of eating a McMuffin for breakfast every day, a homemade breakfast sandwich is just not going to taste as good. But after a few weeks or months of eating the homemade version, suddenly the fast food iteration is the one that tastes weird.
Here are some recipes you can slowly incorporate into your diet that taste similar to the original but will help you reprogram your tastebuds to crave healthier, more nutritious food (that also happens to be tasty!):
- Reprogrammed Spaghetti & Meatballs: Linguini with Turkey Meatballs from According to Lia. Graduate to whole wheat pasta once you get used to the extra veggies and turkey meatballs.
- Reprogrammed Baked Beans: BBQ Baked Beans with Kale & Chicken Sausage. Tastes just like mom’s version, with a twist. As you get more used to the addition of kale, experiment with other veggies.
- Reprogrammed Alfredo Pizza: Green Pizza. This version keeps the creaminess of the original, but adds more veggies and subtracts the excess fat. You’ll start to find that a little cheese goes a long way.
- Reprogrammed Lasagna: Eggplant Veggie Lasagna. This dish has all the cheesy goodness you come to expect from lasagna, but it contains less noodles and more veggies overall. Trust me, you won’t miss the pasta.
- Reprogrammed Burger & Fries: Spinach & Feta Burger with Baked Fries. Simply baking your fries instead of, well, frying them can do so much to up the health factor but keep the taste comparable. Also, though turkey burgers don’t taste like beef, this jazzed up version will give your tastebuds something to remember.
- Reprogrammed Chicken Fingers: Baked Chicken Tenders. You
won’t miss the fried version at all, since baking these chicken fingers with whole wheat bread crumbs give the same crispy crunch you know and love.
Again, don’t expect to love these healthy redos of your favorites as much as the original right away. But keep experimenting and you’ll find that you can achieve a very comparable (I’d argue better!) taste for a fewer calories, and a LOT more nutrition. Happy eating!
—By Nutritionista
By now, most of you probably know about banana soft serve. But for those of us who live in chillier climates, frozen dessert just doesn’t sound as appealing in the winter. I wanted to create a dessert that warmed the soul and satisfied the sweet tooth, but still used healthy bananas as the base. Enter roasted bananas. I added a tropical spin to at least hint at warmer weather.
These gooey bites were so easy to make (around 10 minutes start to finish) and tasted so decadent! To make them even more decadent, serve with vanilla frozen yogurt or ice cream. To keep it healthy, serve with Greek yogurt.
You’ll need (serves 2-4):
- 2 medium bananas
- 1 Tbsp unsweetened shredded coconut
- 1 tsp cinnamon
- 2 tsp brown sugar
- 1 tsp butter or vegan substitute (I used Earth Balance)
- 1 tsp lime juice (you could also use lemon)
Preparation:
Preheat oven to 425 degrees. Halve bananas length-wise and then into bite size pieces and place on a non-stick baking sheet. Sprinkle with brown sugar and coconut, then sprinkle liberally with cinnamon. Squeeze lime over everything. Add a small dot of butter/Earth Balance to each bite. Roast for 5 minutes, then turn off oven and broil for 2-3 minutes (or until tops of bananas are golden and bubbly). Bites before cooking:
So much yum, you guys. So much yum.
—By Nutritionista
Nobody wants to believe it, but it’s true. There is a sweet-spot calorie threshold for optimal weight loss. You can’t eat too much, BUT you also can’t eat too little. That’s where people tend to get confused. This has come up a few times lately in the form of reader emails and other posts I’ve seen, so let me set the record straight.
“But it’s not confusing! If I eat less, won’t I lose more weight?” (That’s the chronic dieter talking.)
No! Absolutely not. As a general rule, NO ONE should consume fewer than 1200 calories per day. You just can’t get all the nutrients you need on less than that. Furthermore, by eating fewer than 1200 calories per day, you’re sending a message to your body:
ALERT! FOOD IS SCARCE! UNDER NO CIRCUMSTANCE SHOULD YOU ALLOW ANY OF THESE CALORIES TO BE BURNED OFF.
If you aren’t eating enough, your body will hang on to every single calorie you consume. Your weight loss will slow to a halt and any loss you’ve managed to log so far will be rendered unsustainable once you start eating an appropriate amount again (or even after a few splurges!).
So find your sweet spot! Do this by:
- Checking out a calorie calculator. I suggest testing out a few and taking the average of what they give you (because your suggested calorie intake might differ dramatically). If you’re trying to lose weight, take note that many calculators provide the number of calories you need to maintain your weight. Subtract 500 from that number to lose a pound per week, or 250 if you exercise regularly.
-
Learning to eat intuitively. Though you may have lost it somewhere along the way, your body does actually know how much fuel it needs. You CAN get back in touch with your body’s needs, but it takes practice.
- Realizing that your “sweet spot” can be cumulative over the course of a week. So you eat a few more calories one day and less the next. That’s totally fine. As long as your average is around your sweet spot, you’re good. Some people do this intentionally and call it calorie cycling. So really, it’s more like a sweet range.
This stuff can be pretty confusing, so it certainly doesn’t hurt to talk to a health professional about it. However, a word of caution: I’ve heard plenty of horror stories about nutritionists who tell clients to consume 1000 calories per day or less, so if something seems wrong or fishy, get a second opinion!
