Ice Cream Calories: 6 Tips to Lighten Up

tips to decrease your ice cream calories and not increase your waistlineIce cream is a special summer treat. For many of us, summer is the time we went to the local ice cream shop for a special treat on a hot summer day. We did this as kids, and now with your own kids, you may be repeating family traditions. But, if you are like many Americans, it might be advantageous to know how to lighten the calories to help your waistline. If you are not careful, you can easily end up with an ice cream calorie equivalent of a whole day’s worth of calories!

Here are six tips to carry on with your ice cream tradition without increasing your waistline:

Avoid premium ice creams altogether 

A single 6 oz. scoop of premium ice cream can cost you 500 calories. Oberweis chocolate chocolate chip, chocolate marshmallow, chocolate almond, butter pecan, butter brickle, chocolate caramel crunch, cookie dough, and strawberry cheesecake flavors can all claim that calorie content! After you decide on your ice cream, you need to pick a cone or cup. Waffle cones generally have more calories (120-160 calories) than sugar cones (60-130). Pick the paper cup instead and you’ve saved yourself some calories without sacrificing much of the flavor!

Eat like a little kid to lower your ice cream calories

kids eating ice creamCalories and fat will always follow portion sizes, so you can either have a bite of someone else’s treat, or get yourself a kid scoop. A kid scoop is roughly 2.5-3 oz., so you can assume the calories are slashed 50% from the adult version, translating to much more calorie and fat control.

Exercise caution with low-fat and dairy free options

Don’t assume because the ice cream is low-fat that it is fine to have a double scoop! The Oberweis single scoop low-fat flavors range in calories from vanilla at 250 calories to chocolate marshmallow at 300 calories. Do the math and you can see how you might still get into a calorie bind by having a double scoop.

Dairy free ice creams are the current hot rage as the demand for healthier frozen treats has spiraled. These dairy free ice cream treats are made from almond, soy, and coconut milk and some also contain pea protein. While the dairy has been removed, the calories have not. Jeni’s Splendid Ice Cream roasted peanut butter and strawberry jam flavor yields 17 grams of fat and 270 calories per 2/3 cup. Ben & Jerry’s almond milk chocolate chip cookie dough flavor has 16 grams of fat and 350 calories for 2/3 cup. A better choice would be Talenti brand dairy and fat free mango sorbetto which will satisfy your sweet tooth for only 160 calories.

Avoid the final touches to lower those ice cream calories

Dipping your DQ vanilla cone in chocolate will add anywhere from 100-200 calories to your treat, depending on the size of cone you opt for. Adding  the candy pieces, whipped cream, and nuts will also give you some additional “energy” to the tune of at least 100 calories.

Go for cold alternatives 

Most ice cream franchises have healthier lower fat and calorie options for consumers.Better options include sorbet, low-fat frozen yogurt, and sherbet. Single scoop servings of these frosty alternatives may also be significantly lower in calories. A 4 oz. serving of sorbet can run your calorie tab 80-150 calories. Many frozen yogurt flavors are 150 calories or less per 4 oz. serving. While sherbet is virtually fat-free, the calories can start adding up as a 4-6 oz. single scoop of orange sherbet can run as high as 260 calories. If slashing fat is the objective, sherbet is a good way to go, but the calorie tab may run higher than anticipated.

Go to the supermarket instead 

There are so many frozen treats at your supermarket to take advantage of if you are trying to stay slim this summer. Spend a few minutes looking at the nutrition fact labels and pick a product that suits your palate and nutritional goal. There are many ice cream-like products hitting the mainstream and specialty grocery stores all the time that are both tasty and fit into anyone’s eating lifestyle.

If your full fat treat is a once in awhile treat, enjoy it! But if you frequent ice cream shops, then you’ll help your waistline by paying attention to the type and portion size of treats selected.

What do you opt for at the ice cream store? Can you share the nutrition information of your favorite frozen treat?

 

Willpower for Weight Loss? Not the Best Strategy

willpower for weight loss does not work

If the cupcake was not in your house, it would not be an option.

Many of us think that it’s necessary to have willpower for weight loss. We think, “If only I am strong enough and determined, if only I exercise self-control with my diet and exercise, I will be able to maintain a healthier lifestyle and weight.” Such thinking can be mighty self-limiting. It converts a positive decision- to be healthy- into another reason to feel guilty if willpower isn’t enough to get the weight loss started and the goal achieved.

Think about your eating environment instead instead of willpower for weight loss

For this reason, if you are my client, I advocate a different approach. Namely, I believe that willpower is a self-defeating concept when it comes to losing weight or maintaining weight loss. Instead, I counsel my patients to control their eating environments. By sustaining a “healthy” eating environment, you can also assist in improving your own health and weight. Such an environment means limiting the high calorie and fat foods in your home, so that you are not tempted to succumb to their temptation, which in turn makes willpower at home irrelevant.

Strategies for weight loss without willpower:

Toss your leftover holiday or special occasion goodies

If you have trouble pitching them, give them to a skinny friend or bring them to your office. A moment on your lips can result in months on your hips, as the saying goes. Evaluate if it is worth the momentary gratification.

Be smart when you do your grocery shopping

Avoid putting high temptation foods in your cart in the first place. Self-control only needs to happen at the grocery store. Avoid impulse purchases with a planned grocery list that you stick to. And, as you have heard before, don’t grocery shop when you are hungry. It be a good idea to also not shop when you are pressed for time or tired.

Stock up on lots of health enhancing foods at the grocery store

These healthy foods are your “tools” for successful weight loss. If you are concerned about fresh foods perishing, remember, frozen foods are just as nutrient dense as their fresh counterparts! Here are some suggestions for keeping a healthy stocked kitchen.

Any treats in the house should be less than 150 calories

There are many desserts available that are pre-packaged and under 150 calories. These lower calorie treats can be great for curbing our sweet tooth. Here’s a list of 50 calorie treats providing protein, fiber, and help for your sweet tooth. If others in your household just have to have certain high calorie treats in the house, tell them to make them unavailable to you. In plain English, let them hide them.

Keep undesirable foods off your counter and out of your line of vision

Make these food items hard work to get to. Don’t keep the ice cream in the freezer; instead, if you want to indulge, make it so you have to go out and get your portion of ice cream. And if you do go out and indulge at the ice cream shop, think about some smart strategies ahead of time. A little mental preparation ahead of time can help you make the best choices for your health and waistline.

While there are always other eating and dining obstacles to be faced while trying to lose weight and keep ourselves healthy, take a step in the right direction by reducing your reliance on willpower and making your home a healthy eating environment!

Winter Weight Gain: 5 Tips to Fight It

Seasonal Affective Disorder sunshine on lady helps her mood, fights winter weight gain

Seasonal Affective Disorder (SAD)

Winter weight gain frequently comes with the winter season. I have heard repeatedly from clients that all they want to do is keep eating because they feel so “blue” this winter. Occasionally, the clients suffer from Seasonal Affective Disorder (SAD), but sometimes clients are just feeling down in the dumps because the winter is so long in the Midwest. So, barring a vacation to the tropics or moving out of state, here are a few steps that can be taken to lift your spirits. Hopefully you can stop inappropriate eating and stop winter weight gain at the same time.

Catch the rays when possible to help your mood and fight winter weight gain

Even the gloomiest areas in the Midwest will occasionally be sunny, so be sure to capitalize on it even if you need to bundle up to do so. Take a walk outside in those rays of sunshine and you will elevate your mood because the exercise and sunshine will affect the balance of key neurotransmitters such as serotonin, melatonin, and endorphins.

Consider blue light therapy when you can’t find sunshine

Along the lines of catching natural light rays, researchers are aware that certain light spectrum, such as blue light, seems to help alleviate SAD. Many free-standing blue lights are available for easy purchase online. When it’s a particularly bleak winter, these lights can be of benefit.

Check your vitamin D levels

Many Americans have inadequate blood vitamin D levels. Research supports that getting your blood vitamin D levels in the right range is ammunition in fighting seasonal affective disorder.  Bleak days and lots of warm bulky clothes limit the body’s ability to make the so-called “sunshine” vitamin, which can be produced by the body when sun shines on a compound on our skin.  If we cannot make it, we are able to supplement our diet with vitamin D.  During winter months, dosages in the 1000-1200 IU range are probably safe for most people who have limited sun exposure. Read here for more information on meeting vitamin D requirements. Read here for more information on meeting vitamin D requirements.

Control your eating environment, which always helps prevent weight gain anytime of year

While waiting for spring weather and freedom from the winter doldrums, don’t undo previous successful weight loss with binge eating just because of SAD or depression.  Control your eating environment at home by ridding it of high temptation and high calorie foods.

Stock your kitchen with healthy, low sodium soups and entrees

They can nourish and “comfort” you appropriately through the rest of the winter. Increase  your consumption of fruits, veggies, and lentils to increase your anti-oxidants and fiber.  Don’t be afraid of opting for frozen fruits and veggies at this time of year. They are just as nutritious as the fresh varieties which are harder to buy in the winter. When the warm weather comes, you will be happy that you did not pile on the weight due to winter blues.

Here’s to wrapping up winter. It’s almost March! Remember, an once of prevention is worth a pound of cure. By watching your diet this winter, you will be in a better position both mentally and physically for spring when it springs!

 

 

 

Chronic Fatigue: 4 Diet and Lifestyle Tips to Tackle

It goes by many names: chronic fatigue syndrome (CFS), systemic exertion intolerance disease (SEID), myaligic encephalomyelitis (ME). Whatever you want to call it, it requires lifestyle changes to cope, and bed rest is not a quick fix for those that are truly afflicted. If you have this condition, you know who you are! You may also remember your life before the condition and after, that red line of health and when it was crossed and what triggered your seemingly endless fatigue.

chronic fatigueEven rest can’t help chronic fatigue

Here are some tried and true tips to help chronic fatigue:

Manage your weight for lessening chronic fatigue

Under the circumstance, this can be a huge challenge. If you are needing to pace yourself with rest, then you will be sitting more. Eating more nutrient rich low calorie foods will be your tool for weight management. It’s amazing what a difference there is in terms of calorie burn on days you are mostly sitting vs. being able to walk around all day when you may feel better. It’s important to match your calorie intake with calorie output.

I am a huge fan of fitness trackers for just this reason. Knowing real time energy output on bad days and then better days, helps immensely in weight management. The fitness tracker can guide you on how much you can eat on a given day based on your calorie burn.

Do eat a nutrient dense diet

Your calories need to “count” from a nutritional standpoint because there may not be a lot of discretionary calories for you to be eating if you are burning few calories due to your fatigue and limited activity. The better quality diet will only increase your chances of feeling better. There’s no guarantee, but it can’t hurt.

Too tired to prepare food?  Never cook for only one meal. Double batch and use your freezer. Don’t be afraid of a frozen meal such as Healthy Choice brand meals. They are always going to be healthier than what you might grab at a restaurant.

Consider certain supplements

The condition remains one that the established medical community cannot open a text book and find solid direction on how to treat. With that said, there are a few supplements that may be helpful. Consider CoEnzymeQ10, D-ribose, and probably a good quality multi-vitamin and mineral supplement. I don’t uniformly recommend the latter to patients, but when calories need to be restricted for manage weight, it’s not a bad idea in my opinion. The CoQ10 and D-ribose are tied in with our biochemical energy cycle, and I personally find them to be helpful. Other research has suggested a daily dosage of 200 mg CoQ10 and 20 mg of NADH twice a day as being therapeutic for symptoms.

Know and state your boundaries to manage chronic fatigue

While boundary setting is not necessarily a nutrition tip, it’s an important lifestyle tip. Learn to say “no” if you feel it will compromise your health. Many of us are so eager to be normal, that it is very easy to overdo it when we feel on the normal end of the spectrum. Both mental and physical pacing need to be first and center in your life. If you are reading this, you are probably all too familiar with the “crash and burn” cycle of both chronic fatigue and fibromyalgia. Doing too much at a time can result in being a limp rag doll later. Best to manage that precious resource called energy and pace yourself all day and every day-even when you may be feeling “normal”.

What tips can you share to live your best life?

 

 

Making Weight Loss a Reality: 5 Surefire Simple Steps

Woman Stepping onto ScalePerhaps you started off the year with the best intentions, like most people.  You were going to hit the gym and lose twenty pounds by March.  Then the wind, snow, and winter doldrums came, and have not gone away.  Your best intentions for weight loss fizzled out as you became tired of it all, again (both the snow and the lost commitment).

It happens! But, this can be the beginning of the end of your weight loss hassles as long as you follow some historically successful suggestions.  Consider the following:

Know your “magic” number

You need to eat fewer calories than your body needs in order to burn body fat, which is the objective in weight loss.  You do not want to lose water or muscle mass, you want to lose body fat.  If you take your current weight, and multiply by 10, this will be a good gauge of the amount of calories you should consume to cause weight loss.  So, if you weigh 135 and you wish to lose weight, multiply 135 by 10, and your good starting point is 1350 calories.  If you have a complicated workout schedule or need very specific guidance due to diseases such as diabetes, PCOS, and chronic fatigue syndrome, consider consulting with a dietitian to find the best calorie prescription for your circumstances.

Track your food

It truly works!  If you know your magic number, but have no idea how much you are eating, you will stay fat.  My favorite tracking tool is MyFitnessPal because it is a very user-friendly app and makes tracking food a snap.  You can literally snap a picture of a bar code on a food item and the nutrition information will go to the data base.  Because everyone is on the go, using this app for food tracking eliminates the need to park yourself at the computer.  If you track your food as you move through your day, it will also be much more accurate!

Eat only foods you can really track

If this means you avoid a restaurant because you do not have the nutrition information, so be it.  You want to be accurate with your food tracking, so make it a policy to eat only what you can intelligently measure in terms of calories.  MyFitnessPal has a large nutritional data base, but you won’t be able to accurately document your chicken parmesan from your favorite local Italian restaurant.  You will be guessing on the calories, and this is to be avoided.

Get a good digital scale 

Ok, you hate weighing your food, I know.  But the reality check here is that you don’t need to do it often.  For instance, I started tracking my food today, and weighed my portion of peanuts.  The label stated that 1 oz. of peanuts was 160 calories.  I knew I was not going to eat that many of my calories as peanuts, so I weighed out 1/4 oz.  I counted the peanuts as roughly 15, so now I know what a reasonable portion is for me.  Another point, leave the scale on the counter to remind you to use it!

Moving around help

Yes, exercise is great, but if you cannot exercise, that is not an excuse for not losing weight.  Exercise aids weight loss both in the short and long-term, but you can so undermine your gym time by not paying attention to what you put into your mouth.

No one ever said it was easy to lose weight.  Like anything important, it takes some effort and concentration.  With that stated, I believe anyone can lose weight, you simply need the right tools and commitment.

 

5 Tips to Trim Thanksgiving and Trim You Too!

Turkey Dinner

Healthier Thanksgiving menu

With Thanksgiving around the corner, here are 5 simple ideas to trim your calorie count on Thanksgiving without feeling like you gave up your favorite holiday foods. If you keep in mind that most of the calories are lurking in hidden fats in your meal, you can eat slightly larger amounts of other foods, and not worry about adding another notch to your belt or wearing stretch pants for the rest of the week.

Turkey

Turkey is a lean meat. Just watch your portion size and keep in mind that a normal serving size looks like a checkbook or deck of cards. Skip the extra fatty gravy (or make your own low-fat gravy), and avoid eating the skin.  And, don’t be afraid to experiment with some of the packaged dry gravy options.  They have virtually no fat, and I have never had a guest complain about these types of gravy!

Stuffing

Avoid stuffing the dressing inside the turkey cavity. When you cook the stuffing in the turkey, you are adding more fat by virtue of turkey drippings. Dish out fewer calories and lower the overall fat content of your stuffing just by baking in a separate casserole dish.

Potatoes

Why not make your mashed potatoes with skim milk, fat-free sour cream, or broth? All these options will slash your fat and calories if making from scratch! If you order the potatoes from carry out or a restaurant, chances are they are loaded with both fat and sodium.

Alcohol

Choose a light beer, champagne, or dry wine.These are all lower calorie options to toast the November holiday.

Pumpkin pie

Have you considered a crustless version? Or, have one with crust and be the sneaky one eating the crustless version. Virtually all of the fat and calories end up in the crust, and the rest of the pie is full of health enhancing beta-carotene, fiber, and protein. Cut the sugar slightly and cut the calories more.

Here’s my recipe!

Do you have other tips for a healthy holiday dinner? Have a very happy Thanksgiving.

5 Weight Control Tips for December Damage Control

Woman Stepping onto ScaleWeight loss in December is not usually the objective for my clients.  Most of my clients simply hope to hold the line on their weight.  The challenges of the holidays are numerous:  shopping which leads to more frequent fast grab lunches at the mall, office parties, stress-related eating, and family or friend gatherings during the holidays.  Here are 5 tips to help you manage the tipping point on the scale:

  • Try to eat a healthy meal before hitting the mall.  If your shopping period is an all day affair, then plan your restaurant meal in advance.  Use the Internet to preplan your options at your mall restaurant by reviewing the nutrition information online.
  • For office parties and gatherings, try to have a healthy snack of fruit or veggies prior to the festivities.  If you are feeling a sense of fullness, it will be easier to resist some of those high temptation goodies which are sure to be available.  If you are having lunch catered in, see if you can find out the menu so you can preplan how you will handle the meal to meet your health and weight objectives.
  • You can help your stress-related eating by simply controlling your eating environment at home.  Make sure your kitchen is full of healthy food options which are easy to prepare as opposed to a kitchen full of high temptation baked goods and candy.  If you must bake for the holidays, keep those baked treats where you cannot easily get to them.  Better yet, store them at skinny friend’s house.
  • For gatherings with family and friends, contribute something to a potluck which meets your dietary objectives.  Make it something healthy, but something you can enjoy as well.  Fresh shrimp, a fruit platter, or crackers with reduced fat cheese spreads are good options.
  • Watch those alcohol calories!

An ounce of prevention is probably worth much more than a pound of cure.  It is much easier to avoid weight gain, than to undo those unwanted December pounds come January.

Wishing my readers a happy and healthy holiday season and 2013.

B12 for Weight Loss: Is this Bunk/Junk Science?

B12 shots for weight lossLast evening the topic in my college nutrition class was vitamins. As we came to the topic of vitamin B12, several students inquired about B12 for weight loss. One student said her former pediatrician suggested she take B12 to help with weight loss. Several students in other course sections asked repeated questions about B12 shots for weight loss.

I must admit I was stumped as to why they would even ask about this. THEN, the spa Groupon email came this morning advertising B12 shots. The Groupon ad suggests B12 injections as an additional therapy for boosting energy and the body’s metabolism for those looking to lose weight.  The price: a mere $69.00 for 12 vitamin B12 injections. This was a major savings from the original hefty retail value of $480.00! This all begs the question as to if there is any benefit to B12 injections for weight loss.

B12 injection benefits?

We do like to take pills and look for magical methods to lose weight easily. Unfortunately, I would have to say this is just another one of those gimmicks. I can find no sound scientific basis for suggesting additional B12 from supplements or injections to aid in weight loss. If someone is tired from anemia due to a B12 deficiency (called pernicious anemia), then administration of B12 will indeed give that person more energy because the person needs the B12 to treat that specific type of anemia. But, for the rest of us, that B12 will neither give us more energy or boost our metabolism.

There are ways to boost one’s metabolism, but chowing down on more B vitamins or injecting them is not a way to raise our metabolic rate. We get energy from the calories in our foods and resting our bodies. B vitamins do not give us energy, they are needed in small amounts to help the biochemical reactions that occur in our bodies to release energy from foods-that gives us energy!

B12 and meat consumption

Most people who eat animal protein are getting more than sufficient amounts of B12.  B12 is derived from animal protein, and since many Americans eat more protein than recommended, B12 is not usually an issue. For vegans, it may be necessary to take a B12 supplement to meet requirements. However, many foods are fortified with B12 (such as cereals which may have 100% of B12 requirements provided in a single serving) so not all vegans would necessarily need to be taking a supplemental form of B12.

Have you tried B12 shots for weight loss? Did you see any benefit? Right now over 200 Groupon deals have been sold!

Is this a waste of money or helpful for your waistline?