Thursday, May 28, 2009

How to Avoid Another Nutrition Scam

I read this article on the NIH website and thought I would share it with you. There is no fool proof way of making sure that you will not be a victim of nutrition quakery and fraud. However, you can equip yourself with the tools necessary to avoid being a victim of such events.

Please click on the link below for more information:

Skinny Drinks

Yes, you can drink and still keep your figure. Now, this does not mean you can chug 6 of these drinks and expect to keep the bulge off. Be a social drinker not a bar fly :)

Skinny Girl Margarita on the Rocks

Bethenny Frankel

ounce(s) clear Tequila (Sauza or clear premium tequila) A splash of fresh lime juice A splash of Cointreau, Grand Marnier or Triple Sec
Combine all ingredients over a glass of ice. Garnish with a lime wedge and salt or sugar.

Girlish Figure (97 cal)
Cheri Loughlin

1-1/2 ounce Malibu Coconut Rum
4 ounces Light Cranberry Juice
Splash Diet Lemon-Lime Soda

Combine Malibu Coconut Rum and Light Cranberry Juice in a glass filled with ice. Add Diet Lemon-Lime Soda to top and garnish with a slice of lime.

Port Orange (91 cal)
Cheri Loughlin

1-1/2 ounce Sandeman Founder's Reserve Port
4 ounces Light Orange Juice

Combine ingredients in a cocktail shaker filled with ice and shake thoroughly. Strain into a brandy snifter and garnish with an orange slice.

OVAL Strawberry Sweetie (80 cal)
Cheri Loughlin

1 ounce Oval Vodka
4 strawberries, sliced
8 ounces Light Lemonade
1 packet Splenda

Muddle sliced strawberries, OVAL Vodka & Splenda in the bottom of a Collins glass. Fill glass with ice and add Light Lemonade. Tumble & serve with a lemon slice garnish.

Beefeater Berry (96 cal)
Cheri Loughlin

1 ounce Beefeater Gin
1 lime wedge
6 ounces Light Cranberry Juice

Muddle the lime wedge and Beefeater Gin in the bottom of a Collins glass. Fill glass with ice and add Light Cranberry Juice. Tumble and serve with a lime wedge garnish.

The Leblon Skinny Caipirinha
Cheri Loughlin

2 ounces Leblon Cachaca
1 packet Splenda or other artificial sweetener
1/2 Lime, cut in four pieces

In a shaker, muddle the lime pieces with the sweetener. Add ice. Pour the Leblon Cachaca over the ice. Shake vigorously and serve in a skinny highball glass. Garnish with a lime slice.

Irish Coffee (96 cal)

Cheri Loughlin/Samantha Harrigan

1-1/2 ounce Jameson Irish Whiskey

1 cup black coffee

Splenda (to sweeten if you feel you need it)

Stir ingredients in a preheated mug and enjoy!

Cuba Libre (77 cal)
Cheri Loughlin/Samantha Herrigan

1-1/2 ounce Malibu Coconut Rum

6 ounces Diet Cola

Stir ingredients to combine in a highball glass filled with ice. Garnish with a lime wedge.

PJ Mimosa (71 cal)

Cheri Loughlin/Samantha Harrigan

1/2 glass Perrier Jouet Champagne

4 ounces light orange juice

Combine ingredients in a champagne flute and serve.

Friday, May 22, 2009

Emotional Eating

Food does more for us than feed our tummies. When you're sad have ice cream sundaes, when you accomplish something big, treat yourself to a earned it, when you're bored, have some Cheetos. Food has somehow found a way to satisfy or compliment our feelings. Our emotions trigger our eating and we eat for reasons other than to satisfy hunger. This is what experts call emotional eating.

This behavior is not natural and normal, it was learned and reinforced. When we were children and we were sad, nothing cheered us up better than a sweet treat. This behavior continued to be reinforced year after year until it became a normal behavior as adults. We never really learned how to deal with our emotions because we always felt better by "treating" it with a decadent dessert. We all eat for emotional reasons sometimes. But, when eating becomes the main way to manage emotions then it becomes a problem. Most of the time the foods that we choose to satisfy our emotional urges are not necessarily the healthiest choices. These extra calories (that your body often do not need) are stored as fat and will lead to weight gain. Excess weight gain can lead to being overweight or obese which lends itself to a whole new set of problems.

How to Tell if you are Eating Emotionally

Believe it or not, there is a big difference between emotional eating and eating because you are hungry.
1. Emotional eaters only eat when they are feeling strong emotions and it only happens above the neck. Emotional hunger happens suddenly while physical hunger occurs gradually. Physical hunger happens from the waist down. Your tummy rumbles and growls.

2. Emotional eaters eat especially when they are bored.

3. Emotional eaters eat to fill a void that is not related to being physically hungry per se. For instance, when you crave something in particular that no other food can satisfy the need, you are eating out of emotion and not because you are really hungry. If you were physically hungry, you would be open to other options.

4. When you continue eating even though you know you are satisfied, you are eating to satisfy an emotional need. When you eat because you are truly hungry, you are more likely to stop when you are full.

5. Emotional eating can leave behind feelings of guilt. It involves absent-minded eating. You may not notice that you've just eaten a whole bag of cookies.

Overcoming Emotional Eating

The first step to overcoming this problem is recognizing that there is a problem. Recognize what triggers this behavior. Write these down. Then, create a list of things that you can do to replace the emotional eating behavior. Go for a walk, drink a glass of water, etc. If these do not work, and you must eat, then choose a food that comforts you. Choose a comfort food that is healthy! If you insist that a healthy comfort food does not exist, then I strongly recommend that you divide your comfort food into small portions and only eat one small portion or only have a few bites then put it away. Be mindful of what you put into your mouth and remember that moderation is key. Last but not least, listen to your body!! It will never fail to tell you what it needs....the hardest part is listening to it.

Wednesday, May 13, 2009

Mango Salsa

I made this mango salsa today and it is to die for! Enjoy it over a pork roast, over salmon, in fish tacos....

Mango Salsa

1 mango (half ripe)
1 Tbsp cilantro finely chopped
1/2 of a small cucumber thinly sliced
1 jalapeno diced finely
lemon juice (fresh)

Combine all ingredients together and let sit for about 15 minutes before you serve. Enjoy!