Avoid Drinking Your Calories - Drink Smart

I have been in the weight loss field for 8 years, and time and time again, individuals are good at recalling food eaten, but often forget to report liquid calories or snack type items. If you are trying to lose weight, over time this oversight can lead to frustration, lack of weight loss and weight gain.

Every time you eat, your body and brain are monitoring the calories coming in and using the information to alter metabolism and control appetite and hunger. Unlike solid calories, liquid calories are not perceived or "read" by the body in the same manner. Liquid calories can slide under the metabolic radar, which is not a good thing. The body does not count them the same, and often the brain does not think of them as "food."

Think about this for a moment, most people can stop at a gas station, purchase a 500-700 calorie Soda and still go meet family and friends to eat dinner a half hour later. However, if that same person were to eat a 500-700 calorie meal, appetite would be suppressed and eating would end. It should be noted that this information pertains to beverages/liquids that are mostly sugar and provide a substantial amount of empty calories.

Below are some common summertime beverages and their healthier, lower calorie alternatives. Cheers to your health!

Cold Stone Creamery: "Love It" Cake Batter = 550 calories
"Like It" Watermelon Sorbet = 160 calories

McDonalds: Medium Chocolate Shake = 750 calories
Vanilla Ice Cream Cone = 150 calories

Dunkin Doughnuts: Large Coffee Coolatta = 800 calories
Large iced coffee with skim milk and splenda = 60 calories

Starbucks: Grande Iced Caramel Macchiato = 230 calories (no whipped cream)
Grande Ice Cafe Late with skim milk = 90 calories

Dairy Queen: Small Chocolate Xtreme Blizzard = 650 calories
Small Pineapple Sundae = 230 calories (DQ did not have anything under 200!)

McDonalds: Large Sweet Tea = 230 calories
Large iced tea with lemon = 0 calories

Alcoholic Beverages:
16 oz. margarita is about 368 calories
16 oz. pina colada is 700-900 calories
5 oz. Pino Grigio wine = 120 calories
1 oz. Rum, Diet coke and lime = 64 calories

Cabbage Slaw with a Twist

As the summer weather rolled in this weekend, I am sure you started up the BBQ and maybe had some other summer favorites. Summer favorites, although light and refreshing, can come at a high calorie cost undermining all of your efforts to look good at the pool or beach. Cole slaw is often a staple of summer parties, but the typical dressing is mayonnaise and sugar. Yikes! One serving of typical coleslaw is 150-200 calories and 11 grams of fat. With a few ingredient tweaks you can still enjoy this refreshing summer salad while packing a nutritional punch. This one is sure to be a new party favorite.

Cabbage is a member of the Cruciferous family that also included broccoli, cauliflower, bok choy, arugula, collard greens, kale, and other similar green leafy vegetables.

Health Benefits of Cabbage:
Anti-inflammatory benefits
Cholesterol Reduction
Anti oxidant support
Cancer Prevention
Digestive health

Cabbage is used in cancer prevention research because of its high antioxidant, anti-inflammatory benefits, and many glucosinolates. Sinigrin is one of the glucosinolate found in cabbage that has been linked to research in cancer prevention, notably bladder, colon, and prostate cancers.

It is also high in nutrients such as vitamin C, fiber, potassium, vitamin K, and has no cholesterol. Another one of its redeeming qualities is being low in calories, making it a great addition for those trying to lose weight.

Cabbage Slaw with a twist
Ingredients:4 cups thinly shredded cabbage
1 small apple sliced thin strips
1/4 cup chopped walnuts
1/2 cup dried cranberries
1 Tbsp. extra virgin olive oil
1/2 of fresh squeezed lemon- can subsisted reconstituted lemon juice
Salt to taste
Pinch of cayenne pepper

Directions:
1. Slice your cabbage as thin as you can unless you use pre-packaged shredded cabbage.
2. Leaving the skin on, slice a small apple into thin slices. It looks even prettier if you can julienne the apple strips.
3. Mix cabbage, apple, walnuts, and dried cranberries in a large salad bowl.
Dress with 1 Tbsp. extra virgin olive oil, lemon juice, salt, and sprinkle of cayenne pepper to taste.
4. Mix thoroughly; you do not want patched of cayenne pepper only in a few bits.

Makes 8 servings: 75 calories, 4.2 g. fat, 9 g. carbohydrates, 1.1 g. protein
http://recipes.sparkpeople.com/
Written by: Alyssa Picone, Dietetic Intern

I HATE TO EXERCISE - Post bariatric support group

Post-Bariatric Surgery Support Group Monday 3/12

I HATE TO EXERCISE
with John
Unmotivated? This class is for you! Come & explore various exercises and discover what you like to do.

Monday 3/12 at 7 pm (TIME CHANGE)
St. James Health and Wellness Institute (LOCATION CHANGE)
100 197th Pl.
Chicago Heigths, IL 60411
708-755-3020

Activities of Daily Life and Pedometers