Calories | How Big Is Your BUT? Blog - Dr. Susan Mitchell

September 15, 2011

Crave Chocolate More Than Sex?

My daily treat is dark chocolate. Ok, so I never met a chocolate I don’t like. What about you? What’s your favorite? I’m always excited to hear nutrition news that reports on chocolate’s potential health benefits. A recent study published in the British Medical Journal was a systematic review of seven studies on chocolate specifically looking at the association between chocolate consumption and the risk of developing cardiometabolic disorders (think heart disease and stroke, diabetes and metabolic syndrome).

By the way, these studies did not differentiate between dark and milk chocolate. The results found that a higher level of chocolate consumption was associated with about a one third reduction in the risk for cardiovascular disease and a 29% reduction in stroke risk as compared to a lower chocolate intake.

What does this mean? Eating chocolate in reasonable amounts does not seem to be problematic but may in fact be helpful in reducing overall risk. What’s in the chocolate that has this effect? Or is it chocolate in combination with a healthy diet?

Another study in Chemistry Central Journal found that chocolate is a rich source of antioxidants (polyphenols and flavanols), just like wine, grape juice and most fruit. Do these antioxidants in chocolate, wine and fruit have a specific beneficial action in the human body versus the plant itself? This is the question that many researchers want to the answer to.

Research indicates that the flavanols (antioxidants) in cocoa may have heart health benefits that include improved blood flow, reduced blood pressure and lowered production of the lousy or LDL cholesterol. In addition to the flavanols found in cocoa, dark chocolate also contains other nutrients including iron, magnesium, potassium, phosphorus and fiber.

The caveat here is that the nutritional profile can be significantly hindered by the addition of less healthy ingredients such as too much sugar (most all chocolate will have some sugar to counteract the bitter pure cocoa flavor), trans fat or hydrogenated fat, butter oil, coconut or palm oil, or even milk fat.

So it’s up to you to be the label sleuth and look at the Nutrition Facts label and also closely read the ingredient list. The longer the ingredient list, the more likely it is that added items will take away from the cocoa’s potential health benefits.

Dark chocolate can be enjoyed without the guilt as long as you don’t forget that chocolate contain fat and calories so you must be prepared to burn off the calories so they don’t end up on your backside.

Want more? Listen to this week’s podcast below.

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September 1, 2011

Put on Some Pounds? Will Your Partner Dump You?

Have you gained any weight lately? How does it make you feel about yourself in terms of your overall self-esteem and sexuality? One of my girlfriends refers to this recently acquired weight on her back as ‘fack’ or back fat! If you’re involved with someone, does your partner support you and help you work to reach your desired weight and health goals?

Did you hear about the survey recently discussed on the Today show by psychotherapist and Today show contributor Dr. Robi Ludwig? The poll was a joint collaboration between Cosmopolitan magazine and AskMen.com and asked all types of relationship questions.

Of course the one I want to focus in on has to do with weight gain. Don’t miss this… according to this poll of 70,000 people, nearly 50% of the men said they would dump a partner who gained weight. This is in comparison to only 20% of the women who responded the same.

According to Dr. Ludwig, she has not found this response to be typical in her private practice. She says that women are much harder on themselves and their looks and weight than their partners. Do you agree?

Do you think this survey response has to do with women being more objectified than men where their bodies are constantly evaluated and sexualized…and at younger and younger ages? Think about celebrities. Gain weight and your tabloid fodder. By the way, seems to me, this is true more for women but not so much for men. Hmmm

According to the Journal of Obesity, weight discrimination is an issue for woman.

Why do you think weight gain in women is such an issue for men? Going back to the Today show segment, is it because a man’s partner is seen as an extension of him and reflects how he wants to be viewed by the world? Do you think an overweight partner sends the message that the guy is not successful or has poor self-esteem?

Ladies, when you gain weight, is your self-esteem or sexy feeling diminished? Do men pick up on this? I’m not sure there’s one answer but rather a tightly interwoven net of thoughts and feelings. Whatever happened to mutual support, understanding and working together?

I want to know what you think so post your comment on my blog at susanmitchell.org or Facebook page…both which you will find at susanmitchell.org

On a completely separate note, if you plan to grill out this weekend, try these grilling recipes from I Can’t Believe It’s Not Butter!

*** For sharing their recipes with you, I Can’t Believe It’s Not Butter!Ò has provided BBQ Roll-Up Tool Sets as giveaways so register to win one of these grill sets today! ***

SHRIMP SCAMPI SKEWERS

4 servings Prep Time: 10 minutes Marinate Time: 10 minutes Cook Time: 5 minutes

1 lb. uncooked large shrimp, peeled and deveined with tails on

4 green onions, cut into 1-1/2-inch pieces

2 Tbsp. lemon juice

1 clove garlic, finely chopped

1 lemon, halved and sliced

20 sprays I Can’t Believe It’s Not Butter!® Spray Original

Combine shrimp, onions, lemon juice and garlic in medium bowl. Cover and marinate 10 minutes.

Alternately thread shrimp, onions and lemon slices on skewers*. Grill or broil, turning once and spraying with 10 sprays I Can’t Believe It’s Not Butter!® Spray Original, 4 minutes or until shrimp turn pink.

Just before serving, spray with remaining 10 Sprays.

*If using wooden skewers, soak in water at least 30 minutes prior to use.

Nutrition Information per serving:

Calories 130, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 170mg, Sodium 190mg, Total Carbohydrate 6g, Sugars 1g, Dietary Fiber 2g, Protein 24g, Vitamin A 8%, Vitamin C 50%, Calcium 8%, Iron 20%

Recipe Courtesy of Unilever Kitchens

SUMMERTIME GRILLED VEGETABLES

4 servings Prep Time: 5 minutes Cook Time: 10 minutes

3 lbs. your favorite vegetables (red onions, zucchini, asparagus, bell peppers), sliced or cut into chunks

30 sprays I Can’t Believe It’s Not Butter!® Spray Original

Alternately thread vegetables on skewers*. Grill or broil vegetables until tender. Arrange vegetables on serving platter. Spray with I Can’t Believe It’s Not Butter!® Spray Original.

*If using wooden skewers soak at least 30 minutes prior to use.

Cost per recipe**: $4.92

Cost per serving**: $1.23

**Based on average retail prices at national supermarkets.

Nutrition Information per serving:

Calories 90, Calories From Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 17g, Sugars 9g, Dietary Fiber 6g, Protein 5g, Vitamin A 60%, Vitamin C 170%, Calcium 6%, Iron 20%

Recipe Courtesy of Unilever Kitchens

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

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August 18, 2011

Avocados: All that and more!

Suffering from an unfair bad boy reputation, avocados are plentiful right now and their nutrition credentials are impressive. Did you know that the avocado is considered a fruit? It’s in same family as cinnamon and bay laurel. California, Florida and Mexico lead the world in production.

South Florida grows an avocado called the Lite or SlimCado, which contains one third fewer calories and 50% less fat. According to an article on palmbeachpost.com, the SlimCado contains less fat due to the natural effects of Florida’s humid climate than the familiar Hass avocado grown in California.

But remember, the Florida avocado is quite a bit larger than its California cousin so your total portion still matters. The Florida avocado is a brighter green large fruit with a smooth skin while the California Hass is smaller with a dark green, pebble-looking skin.

My husband brought a SlimCado home from the market last weekend. It was not quite ripe (still hard to the touch) so I put it in a brown paper bag with a banana and it ripened in about two days.

The banana emits ethylene gas, which speeds the ripening process. You could put the avocado in the paper bag by itself but the days to ripen would be a little longer.

Let’s take a closer look at the creamy, buttery, smooth tasting avocado. It’s true, the avocado contains a fair amount of fat…but the majority of the fat is monounsaturated like you find in peanut, olive and canola oil plus it contains some polyunsaturated fat. These two types of unsaturated fat are considered the smart, heart healthy types of fat to add to the diet while cutting back on the much less healthy saturated fat and trans fat.

On fourth of an avocado contains only about 80 calories with five grams of monounsaturated fat and three grams of fiber. You’re also treated to a laundry list of healthful vitamins including C, K, and folate.

Avocados with their bright green flesh contain a bevy of carotenoids (remember these are naturally occurring nutrients that act as antioxidants) including beta-carotene, lutein and zeaxanthin. Plus newer studies have indentified some lesser known but equally as important carotenoids such as alpha-carotene and beta-cryptoxanthin (sounds like something out of Star Wars).

I’m a big fan of all avocados for they pair well with a wide variety of food. Slice them for salad and sandwich toppers, to include in quesadillas, and to make guacamole. Cube some for your salsa too and serve along side fish. Layer it on Swiss cheese for a sandwich in place of mayonnaise.

I’ll slice an avocado along with fresh heirloom tomatoes and a couple slices of fresh mozzarella cheese for a quick and healthy salad for lunch or a light dinner. Drizzle with a little basil-infused olive oil and balsamic vinegar and that’s it. Mm mm!

If you don’t have time to make fresh guacamole, try one of my favorites, Wholly Guacamole. We find it in 3-packs at Costco and keep it in the freezer. Also check out the California Avocado Commission for some delicious and easy to prepare recipes.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

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July 28, 2011

Will Petite-Portions Mini-size You and Me?

Dessert shooters, dainty desserts, personal size, mini size, snack-sized… the popularity of small-sized items is soaring while their size is shrinking. Most of you tell me that you’ve become quite calorie and portion conscious. Regulations continue to evolve regarding the posting of nutrition information. The potentially shocking statistics along with a depressed economy are driving restaurants to hold on to their profits by downsizing portions yet with a premium price.

What products can you think of that are now mini-sized? Coke has the 90-calorie mini can. According to a Bloomberg report Dairy Queen has the 6-7 ounce mini Blizzard, Starbucks has bite-sized cupcakes and whoppie pies and others are joining the mini-size me marketing trend. One of the pioneers in personal-sized desserts is Seasons 52, a chain based here in Orlando where the Mini Indulgences are very popular.

Starbucks has also rolled out their Bistro Boxes that contain small meals with a calorie cap of about 500. These items mentioned are just the tip of the iceberg as most every restaurant and even grocery stores wants to claim a part of this trend. What do you think of this mini-size trend? Can petite sized desserts affect a super sized American population and turn us into a mini-sized you and me? What do you think? Does it make it easier to monitor portions or do you find it insulting that that food companies and restaurants have to dictate what portion sizes look like?

Maybe you don’t have an interest in food and nutrition like I do and small-sized portions help you by providing needed portion control. How do you feel about the cost? One of my friends said that she routinely orders kids’ sizes for the portions are smaller and the cost is less. Some of my colleagues feel these mini-sizes are a way to make money by charging a premium price for a tiny bit of food. Do you agree?

I have mixed feelings…like a pancake I flip back and forth. On one side, I travel a lot and find that when I’m tired, I tend to eat what is there in front of me. Mini-sized meals are a great option to help me watch my intake of everything: calories, fat, sodium, etc. But then I get frustrated that we need mini-sizes at all. If portions weren’t so obscene to begin with, why would we need a mini-size?

However, I’m a Southern girl and I love dessert. These dainty desserts let me indulge without feeling a roll around my middle the next morning and I really like that. Yet, I know that just like diets, one size does not fit all bodies. Am I insulted that restaurants are dictating these smaller portions? No, because I’m a realist and know that many of you are not into food as I am…as my husband reminds me. But hey, I want to think everyone is and if you weren’t asking for them, restaurants would not be offering these smaller items.

Regardless, the mini-size trend is here to stay and offers another option that I see as a positive step in somewhat redefining portion size.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

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March 30, 2011

Eat Right When Time is Tight

Thanks for the positive feedback from last week’s podcast on cholesterol busting. Glad to hear you found it helpful.

I’ve had requests from some of you who are road warriors to talk about eating smart when you travel for business. Whether you’re on the road every week or less frequently, you already know that it can be tough to eat well and keep your competitive edge.

This week on the podcast, registered dietitian and author Patricia Bannan joins me to share real-world road warrior tips. Patricia is a former health correspondent for CNN and has been a guest on news shows nationwide, including NBC’s Today show. Just back from a media tour,Patricia shares road warrior tips from her new book Eat Right when Time is Tight.

I’m going to be a road warrior in April. Most of the time (I think you road warriors would agree) business travel requires very long days, waking up early to get to the airport then long, multi-course meals with clients.

It can be hard to find healthy food or the time to squeeze in any ‘me’ time. Yet, we road warriors want to keep our competitive edge.

Here are a couple of the travel tips which Patricia shared to help us stay sharp and not overindulge so that we don’t up wearing that extra food home on our belly or thighs.

“Eat Right When Time is Tight” Tips for Business Travelers:

When you first check in to your hotel have a quick peek at the fitness center. Then you know exactly where it’s located. Make it a priority to do a quick workout first thing in the morning. Even thirty minutes on the treadmill or a twenty-minute session of lifting weights will translate into higher productivity and less stress throughout a busy day.
If it’s not too late, and depending where you’re staying, look for a local market to stock up on healthy snacks—bottled water, energy bars, fresh or dried fruit, nuts, and yogurt if you have a refrigerator.
Carry your Eat Right Survival Stash (healthy, already-portioned, shelf-stable foods) in your briefcase or bag and a bottle of water or tea as your first weapon of choice.
Make sure you stay hydrated. Remember that thirst often masquerades as hunger, and opt for no-calorie or low-calorie beverages throughout the day. Watch your alcohol intake—those calories add up fast, especially if you start drinking before evening.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

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March 9, 2011

Fast-Food That Won’t Fill You Out

Do you have days when your life is spinning like you’re on a tilt-a-whirl ride? You have way too much to do and not near enough time to do it in. You’re starving, need to feed your family and fast-food is looking better and better. But how do you make smart choices?

Joining me this week on the podcast to talk about smart fast-food selections from their April 1sgt issue is tilt-a-whirl rider Margit Ragland, Health Director at Family Circle magazine. You can now find our monthly podcast with Family Circle on their website at familycircle.com keyword ‘podcast’.

1. If you want to watch your portion size, check out the children’s menu—you’ll get the smallest size possible, plus healthier sides like apple slices.

2. Hold the mayo to eliminate more than 100 calories or order it on the side. Otherwise, it’s usually slathered on your sandwich.

3. Give the boot to those packages of crispy noodles and croutons that come with salads. They add calories and fat and that’s about it.

4. Use half the packet of salad dressing. Just because you receive that portion size doesn’t mean you must use it all.

5. Make sure you order chicken grilled—not “crispy” which means fried—on sandwiches and salads.

6. Opt for leaner breakfast meats like ham or Canadian bacon instead of sausage and bacon.

7. Request your burger prepared without added salt. At McDonald’s you can order one minus the “grill seasoning,” a mix of salt and pepper.

We now have calorie labeling in fast-food restaurants. But is it working? What do you think? According to a small study recently published in the International Journal of Obesity, calorie labeling is not working so well. Researchers surveyed low-income communities in New York City and Newark, NJ, both before and after mandatory labeling begin in New York City.

In this population they found no statistically significant difference in calories purchased before or after labeling was introduced. Many of the adolescents reported that they noticed the calorie labels but few considered the information when they ordered their food.

Other studies have found some reduction in the total calories of the items ordered. I do think there is a percentage of the population who wants this data and finds it helpful. But whether you have access to the calories or not, knowing how to make wise choices is key.

Check out this month’s recipe for Scallop-Quinoa Paella

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

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February 2, 2011

In Your Face: Obscene Portion Sizes

One of the questions I get asked often is “How many calories do I really need each day?” Grab your iphone or blackberry with your calculator app, a pen and paper or a calculator if you’re in the office because I want you to do a very quick calculation so you know your personal daily calorie needs.

We’re going to talk about the calories in many of your favorite foods. Calories will take on new meaning when you consider the total calories in a food item compared against your personal caloric needs.

Current weight x 12 = estimation of calories needed to maintain your current weight.

Example: if you weigh 155 pounds (155 x 12 = 1860 calories), you are consuming close to 1900 calories per day to maintain that weight. If you are continuing to gain weight, you are eating more than 1900 calories each day.

To lose 1 pound/week = cut 500 calories per day or exercise and burn off part of that 500 calories

Because obscene portions are the norm, we think that’s what we’re supposed to eat and it’s not. Our bodies need nowhere close to these huge numbers of calories so we’re wearing them on our thighs, bellies, behinds, chins, and underarms.

Did you hear that Starbucks is introducing their new 31-ounce “trenta” size? According to information from the Orlando Sentinel, you could add upwards of 200 calories a day to your intake depending on what your “trenta” order is….say a Tazo shaken iced tea versus iced coffee. With 200 extra calories per day, you’re looking at a two-pound weight gain each month… all else remaining the same.

Canada’s National Post included a graphic that compared the 916 milliliter “trenta” to a person’s stomach which holds an average of 900 milliliters. Ok, so ice is likely to take up some of the space.

A few weeks ago in the trends podcast, remember I mentioned Burger King’s Ultimate Breakfast Platter with scrambled eggs, sausage, hash browns, three pancakes with syrup, and a biscuit which delivers 1310 calories. How does that platter fit with your daily calorie needs? Think about it…this is ONLY breakfast.

Maybe you’re thinking you’ll just go with a Dunkin’ Donuts blueberry muffin for breakfast? Delete 480 calories from your daily calorie needs. That doesn’t include anything else at breakfast….just the muffin.

Maybe you’ll change your mind since you have a dinner plans at Outback Steakhouse tonight and you want to have the 14-ounce ribeye steak. Any ideas on calories? This steak will set you back right at 1200 calories (1,190) calories before the potato, salad, bread and drink. This ONE item with nothing else at dinner and nothing else all day is the 1200 calorie limit for many women who want to lose weight.

How about a little chocolate? Baskin-Robbins Medium Fudge Brownie 31° Below will chill you with right at 1400 calories not to mention consume the majority of your daily caloric budget.

Think you’ll slim down your breakfast with a healthy-sounding granola. Bear Naked Fit Granola has 480 calories per cup. Now tell me, can you really eat only ¼ or ½ cup?

I know a lot of guys who like Five Guys burgers…the Five Guys hamburger is 700 calories with NO toppings and no fries or a drink. How about a no-topping cheeseburger and large fries….try 2300 calories before the soda. Not many guys I know can put away those calories without them showing up on their belly.

So what do you think about this? Tell me on my blog. Huge portions are one big reason people are overweight. They are the norm, what’s offered at restaurants, take out, vending machines, food trucks, you name it. The portions are served to us…we eat it. It’s time for us to take back control of the fork and rethink what we order, share, take home, etc. when it comes to portions. Be aware of your daily needs and think small size instead of supersize.

To hear more obscene calorie counts…listen to this week’s podcast below.

Listen to this week’s podcast

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January 19, 2011

How Big is Your ‘BUT’?

Is life getting in the way of what you want to accomplish? Do you have dreams and goals that you want to come true but your ‘but’ gets in the way. No, not that ‘butt’ although you might be feeling that your bum or backside is a little larger than it was in 2010.

I’m talking about the ‘but’ that keeps you stuck in your rut and prevents you from moving ahead and reaching your goals. You know the ‘but’…you would like to take that spinning class ‘but’ your schedule is already jammed or you feel exhausted and need to get more sleep ‘but’ it never seems to happen.

Let 2011 be the year you have a mental boot camp with yourself and kick the ‘but’ out of your life. A mental boot camp is an up close and personal inventory. Take a hard look at your day-to-day life and decide what must be addressed, changed, adapted, deleted, whatever…so that you and your family find more contentment.

During your mental boot camp, ask yourself some of these questions:

* Do you stress-eat? If so, get rid of the foods that call your name. Clean the pantry or fridge so you have to work harder to get those stress foods. Don’t completely give up these foods because then you will want them even more. Instead, buy the smallest size of the best item, such as high quality chocolate, and truly enjoy it.

* Are you drinking your calories? Notice where your calories are coming from …lattes, smoothies, sweetened tea and sodas, energy drinks…and pay attention to the size of the container. Remember…bigge size = bigge thighs.

* Did you have a fight with someone you care about and turn to that bag of chips in the pantry for comfort? Time to deal with these emotions and find healthier (calorie free) options for comfort. Have a plan…call a friend, go for a walk, watch a funny show…defuse the situation and stay away from the food. I realize that some issues are way bigger than this…that’s why it’s important to go thru a mental boot camp so you know if counseling or help of some type is needed.

Instead of a focus on weight loss or exercise, review your life and the contentment you feel or don’t feel. Why? Your contentment level and attitude affect your weight. When you are overwhelmed and stressed, it’s impossible to find the time to eat well, shop and prep food, exercise or do anything else for yourself…and you feel guilty when you do.

Stress eating and binge eating are often tied to tough and emotionally stressful events in life and how you cope with them. Food is an outlet and is available ever direction you turn. It’s legal and calls your name when you’re mad, hurt, sad and stressed…you known what I mean.

When I was writing books, I realized I truly was the author of those books, which meant it was up to me to write and complete them. The same is true for you. You are the author of your book…your life. As the author, you have the ability to change the chapter in 2011 if it’s not working for you.

Listen to this week’s podcast below.

Listen to this week’s podcast

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January 12, 2011

Game On: Smart Weight Loss Moves that Work

Before we talk about smart weight loss moves, last week we chatted on food and culinary trends for this year and small pies were one of the highlighted items. Laura emailed to tell me about the website ourbestbites.com and their recipe for a single serving pie in a short and squatty half-pint jar. You’ve got to check this out. Laura makes these small blackberry pies and keeps them in the freezer ready to bake at any moment.

Ok, are you feeling frustrated with your weight? Tried a lot of diets only to lose and regain the same pounds, maybe in different locations on your body?

Joining me on this week’s podcast to discuss rewriting the rules is my regular guest Margit Ragland, Health Director at Family Circle magazine. The February issue of Family Circle magazine has an informative article, 6 Biggest Diet Myths, that addresses rewriting the old weight loss rules.

Consider these old rules.

Old rule: focus on total calories only regardless of where they come from…such as the 100-calorie packs of refined cookies and snacks…low in calories but that’s it nutritionally speaking.

New rule: where the calories come from does matter and the body handles the calories differently. For example, it’s better to have your carbs come from high fiber, real food rather than processed carbs.

Old rule: stay off the scale and don’t focus on numbers…but instead, zero in on how you feel and how your clothes fit.

Break the old rule: According to data from the National Weight Control Registry (NWCR), weighing regularly is actually linked to better weight loss results. Researchers say that weighing regularly helps you stay on track and catch a slipup before it turns into a major weight gain.

New Rule: Weigh first thing every morning. Let the scale be your guide as to how you are doing from a weight standpoint NOT how you feel about yourself.

Need an easy recipe for your Super Bowl Party?

Try these Two-Way Nachos

I like the fact that you can use baked chips, reduced or no sodium beans, and a reduced-fat blend of cheese without affecting the flavor. Combined together, you never miss all the sodium or fat but your backside will.

Listen to this week’s podcast below.

Listen to this week’s podcast

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December 1, 2010

Party On…Without the Extra Pounds

Rev up your forks and spoons…the holiday eat feast is about to begin. I love the holiday season but what I don’t like is any additional fat on my backside or my belly after they are over. How about you?

I grew up in the south and have wonderful memories of baking in the kitchen with my Mom. My mixer and oven work overtime during November and December as my friend Petra and I choose favorite recipes and bake together (ok and eat too).

Time is tight during the party season so let’s eat smart. Recently I was in Boston for the American Dietetic Association annual meeting. For breakfast I sampled Granola Bars made with California raisins, walnuts, oats, and mini chocolate chips.

Raisins are an easy way to add more fruit and fiber to your diet. Make these bars ahead for the grab and go busy weeks coming up. I doubled the recipe (added a few extra chocolate chips) and froze half of the bars for later in the month. The recipe is quick and easy.

Register to win a California raisin gift pack complete with:

Tote bag

Raisin plush character

Meal Makeover Mom cookbook

Snack pack of raisins

Water bottle

Hat

With some tweaks to your favorite recipes and simple swaps, you can enjoy the party season and not put on pounds.

Snack before you party: Eat a small snack with protein and fiber such as a piece of fruit and a handful of nuts before you head to the party. This smart move takes the edge off your hunger and keeps you from bellying up to the buffet and staying there.
Forget skipping meals on party days. Skipping meals all day to allow room for the big one sets you up to overeat. You’re hungry, tired and the body needs fuel. All you can think about is food and a lot of it.
Drink two glasses of water before the party. Studies show you’ll eat less. This is a good basic day-to-day strategy that works plus you stay hydrated.
For your holiday baking, use light cream cheese, light sour cream and skim evaporated milk as staples. I use skim evaporated milk in place of cream in my mashed potatoes and add roasted garlic.
Need a dish to take to a dinner? Try Family Circle’s Red Rice & Lentils. Ready in less than 30 minutes, the hazelnuts add holiday flair and flavor.

Want more information? Listen to this week’s podcast below.

Listen to this week’s podcast

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