The holidays are a time of “lots.”   Lots of parties, lots of drinking and lots of eating!  On average, people gain around 9 and 11 pounds between Thanksgiving and New Years.  Which makes sense that for many of us, losing weight is on the top of our New Year’s resolution list.

Here are some tips to help you lose that extra poundage and get your body back in shape.

1.  Eat every 3-4 hours.  Eating small portions regularly will help to keep your hunger at bay and your calories in check so you don’t end up overeating. When your blood sugar drops, you end up overeating to compensate for it. Fiber and protein are the two nutrients with the lowest caloric density so you fill up without filling out. Some excellent snacks to keep at the office include fiber-rich crackers with peanut butter, pistachios with dried fruit, string cheese and an apple.

2. Add more fiber to your diet.  Cut out the refined carbs, which have no fiber. Carbs get converted into glucose which gets filled with water – if you’re storing carbs, you’re storing water. High-fiber carbs give you the carb fix without the bloat — added bonus: WEIGHT LOSS. Fiber-rich foods fill you up on just a few calories leading to weight loss without hunger!  Swap out all white flour refined products from your diet and replace them with high-fiber foods such as whole wheat cereals and breads, and rice.

3. Include more fruits and vegetables.  High- fiber options are low in calories and high in antioxidants. Fiber acts as a natural detox. Soup is a great way to fill up on high fiber veggies in the winter. Nothing is more filling and satisfying then a hearty bowl of soup, on your lunch break, or a big salad. Try eating an apple, pear or berries to once again see your hard rock abs. 

4. Add more protein to your diet. Lean proteins such as fish, chicken, and lean cuts of beef, lamb, veal and pork contain 35-55 calories an ounce. Fill your plate with at least 3-5 ounces of protein at lunch and dinner with a side of fiber-rich vegetables.  Who wouldn’t want to sit down to a succulent steak??

5. Eat foods that boost metabolism.  Many foods help increase metabolism, so make sure to incorporate them into your diet. The best metabolism-boosting foods include low-fat dairy, berries, high-fiber cereals, green tea, hot peppers, soy beans, citrus fruits, cold-water fish like salmon, tuna and sardines. Spicy foods are also a great way to add flavor to your foods without adding salt. By increasing your body temperature and heart rate, the amount of calories your body is burning will be instantly increased. Ask your wife to add extra spice to your favorite homemade dishes!

6. Drink eight glasses of water.  People often mistake thirst for hunger. Water fills you up so you tend to eat less. When you don’t drink enough water, your body gets dehydrated. Not only does water help to flush out the toxins in your body, but drinking water hydrates you, preventing your skin from drying out. 

7. Exercise.  Muscle burns more calories than fat.  Added muscle can help to burn that eggnog belly you earned celebrating the holiday season.  Try increasing the pounds you lift and/or increasing your reps, to see results.
 
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Almost as soon as the Times Square ball drops and the confetti is scattered, many people start making resolutions to improve their health and lives. In fact, according to ABC News, 45 percent of Americans vow to lose weight as the New Year approaches. Losing weight after the holidays doesn’t have to be difficult, and with the right plan you can accomplish your goal weight. Here are some tips to get you on the right track.

1. Set realistic goals.

Write down where you would like to be with your weight in 1 month, 3 months, 6 months, and then 1 year. You gradually gained the weight over several months and even years, so always remember that you’re in this for the long haul. It’s a marathon, not a sprint, and with this mind set you will be able to create new healthy habits which will ultimately turn your “diet” into a truly healthy lifestyle.

2. Fill up on fiber and protein.

Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistant, leading to improved energy throughout the day.  In addition, since fiber has zero calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food itake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, and eventually leading to overeating. For lunch, have a big salad filled with vegetables and lean protein, and as a snack, have an apple with a piece of string cheese or peanut butter. These meals will keep you stay satiated throughout your days.

3. Don’t skip breakfast.

Most mornings, we barely glance at the kitchen because we’re either in a rush or would rather sleep until noon.  Other people skip breakfast thinking they’re saving on calories, but by mid-morning, that person is starved — leading them to be ravenous throughout the day. Recent research shows that eating breakfast can actually help you shed pounds by jump-starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories.  Some delicious and satisfying breakfast options include a high fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

4. Lose weight with water.

Water is essential for everybody, and it is also the key to losing weight. Drinking eight 8-ounce glasses of water each day is essential for losing weight. Not only is drinking water important for all bodily functions, but it keeps you hydrated and helps fight fatigue — a symptom that tends to lead to overeating.  If you haven’t been drinking enough water, your body has developed a pattern of storing water. This water retention equals unwanted pounds.  If plain water is too boring for you, add a slice of lemon or lime or a sugar-free flavor packet.

5. Eat more fruits and veggies.

By simply adding more produce to your diet, you may find that you begin eating less and thereby lose weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit add bulk and satiety to your diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some fiber-rich choices include broccoli, cauliflower, artichokes, heart of palm, apples, berries and pears.

6. Snack on pistachios.

In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy mono-unsaturated fats, which have been shown to lower cholesterol. 

7. Keep a food journal.

Writing down what you eat can double your weight loss, according to a new study of nearly 1,700 dieters from Kaiser Permanente’s Center for Health Research. Those who documented their food, drinks and exercise everyday lost twice as much over six months as people who did so occasionally or not at all (average difference: 20 pounds compared with 10). Journaling makes you accountable and aware of subconscious eating that packs on the pounds.

Tanya Zuckerbrot, MS, RD, is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

There isn’t a day goes by that I do not get questioned about a patient’s facial appearance that includes puffy eyelids, dark circles as well as wrinkles.  We let’s face it; our looks are of great interest and concern.  I recently had a chat with dermatologist Dr. Bobby Buka, section chief in the Dept. of Dermatology at Mount Sinai School of Medicine in New York City about this. 

“Puffy eyes are progressive,” he said.  “As we age, we all lose fat pads (called subcutaneous tissue) that rest below our eyes. These dark circles that may appear underneath your eyelids and can be visible as a discoloration or bluish color with puffiness of the eyelids is actually blood coursing through veins beneath.”

Buka also mentioned that getting enough water and fluids optimize “hydration”, and this is very critical.  Doing this can replenish the deeper layers of the skin with water delaying drooping of skin, and improve the appearance of dark circles.  Avoiding dehydration can help to decrease the effect of gravity as adequately hydrated skin tends to sag less with advancing age! Buka also recommends a well-balanced, high-vitamin diet.

Those affected by allergies, particularly children and young adults, may have the presence of a horizontal crease on the middle part of the nose.  This may reflect persistent upward “rubbing” of the nose from itchiness and explain the appearance of a nasal “crease” associated with allergies, especially if your allergies are not adequately controlled or treated.  In other words, get proper therapy for your allergies so you can feel better and look better!

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine.  He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology.  No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.

This makes the perfect combination of fiber and protein, helping you to avoid the mid-morning munchies and keep you feeling full all morning long.

Ingredients:
1 container (5.3 oz) Greek Yogurt (such as Fage 0%)
2-3 tbsp water
½ cup Fiber One cereal
½ cup strawberries, sliced
¼ cup blueberries
1 packet Splenda
Cinnamon (optional)

Directions:
1. Mix Greek Yogurt with water to thin it out.
2. Stir in Splenda and cinnamon to sweeten the yogurt evenly.
3. In a dish or tall glass, spoon 1/3 of the yogurt.
4. Top with strawberries and then ¼ cup Fiber One.
5. Repeat layer, but use blueberries for the fruit. Top off with last 1/3 of yogurt.

Serves 1

Nutritional Content: 187 calories ∙ 42 g carbohydrates ∙ 17 g fiber ∙ 16 g protein ∙ 1.2 g total fat ∙ 0 g sat fat ∙ 185 g sodium

Bon Appetite!

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

I feel bloated and am dreading getting into my bathing suit this weekend—can this be due to excess water weight and is there anything I can do to get rid of it? 

A:  There are a few reasons your body may be retaining extra water. One may be that you had a high sodium meal.  Sodium holds up to 50 times its weight in water and consuming more than the recommend 2500mg (1 tablespoon) of sodium each day is sure to leave you bloated.  To limit your sodium intake stay away from foods like canned soups, fast foods, and cured meats. In addition, many Asian cuisines such as Chinese and Japanese food rely on ingredients such as soy sauce, fish sauce and MSG which all contain large amounts of sodium. 

Another culprit is eating too many simple carbohydrates (think white bread, white rice, white pasta, cookies, chips, etc).  Carbohydrates get broken down into glucose and get stored as glycogen for energy.  In order to be stored, a water molecule must attach to glucose. Therefore, the more stored carbs = the more stored water = water weight and bloating.  To help combat this, choose high-fiber carbohydrates.  Since fiber is indigestible, the less net carbohydrate there is, and the less glucose to be stored.   This helps to decrease water retention and also promotes weight loss.  Sources of high-fiber carbs include whole grains, seeds, nuts, fruits, vegetables, beans, and legumes.

On that note, if you feel like you are retaining water and that is causing your bloat, don’t despair.  Water weight-gain is not body fat and is only temporary.  Although it may sound counter-intuitive, drink more water.  If you drink more water it will help flush out the sodium and the bloat.

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

It has been said that water can remove toxicities from your body, relieve headaches and keep your skin glowing.

But, will drinking eight glasses of water each day each day really improve your health?

Not really, according to a study done at the University of Pennsylvannia; it is being reported by BBC News.

Authors Dr. Dan Negoianu and Dr. Stanley Goldfarb said in the Journal of American Society of Nephrology they found little evidence that drinking that much water improves an individual’s health.