Caffeine is consumed by 90 percent of America, whether it comes in the form of coffee, soda pop, tea, energy drinks, over-the-counter capsules, cold medicines, or (to a lesser extent) chocolate. Yet, there is some controversy over whether caffeine is a good addition to a healthy diet or not.

• Caffeine speeds up our rapid information processing by 10 percent, and just one cup of coffee after lunch can improve concentration levels and alertness.
• In a French study, caffeine-consuming women showed slower declines in cognitive ability.
• Caffeine improves immune system function and has natural anti-inflammatory effects.
• In a 1991 study, caffeine was given to mice with depleted Dopamine levels and Parkinson’s-Disease-like symptoms. The mice given caffeine never developed the disease, while the control group did.
• Caffeine speeds up the metabolism and improves the body’s ability to break down fats.

Moderation is the key to enjoying caffeine, and certain groups of people will find it beneficial to limit their caffeine consumption.

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.

Think of your New Year’s resolution as a goal. The best goals are S.M.A.R.T.: Specific, Measurable, Attainable, Realistic and Timely. So, if you make your resolution “to lose weight,” you can see you’re already destined to fail.

Instead, you want to be specific and say, “I want to lose 10 pounds” or 20 pounds or whatever. Maybe you want to lose a certain number of inches, take your Body Mass Index down to the ideal percentage, or reach your ideal clothing size.

Whatever it is, give it a number that you can track and measure. Don’t choose something that is unrealistic. Aim for the recommended BMI for your height and age, or a past weight when you looked healthier.

Lastly, make it timely by setting a reasonable deadline. Losing 1-2 pounds per week is a realistic goal, for example.

Now, To Stick To Your New Year’s Resolution…

• Plan out all meals and snacks week-by-week and write it down. You are less likely to cheat or fall off the wagon if you are bound by a schedule.
• While you’re at it, schedule in time for exercise every single day. Three days a week, strive for an hour of rigorous activity – be it swimming, cycling, running, or a cardio class. On your “off” days, walk briskly for at least 20 minutes.
• Find a friend or family member who has the same goal and work at it together.
• Try changing one bad habit at a time – like adding a vegetable to your lunch and a fruit to your breakfast, or designating one day a week for fish, or switching to whole grains instead of white bread and pasta.
• Commit to drinking no less than 8 glasses of water each day. Add lemon.
•  Try to eat a rainbow of different colored fruits and vegetables each day.
• Look for low-fat and low-calorie versions of your favorite foods.
• Aim for lean protein – like salmon or boneless skinless chicken, for example.

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.

When we think of the holidays, we may not have visions of sugar plums in our heads, but we’re certainly thinking about our family’s own favorite recipes – be it a slice of pecan pie, a glass of eggnog, or sugar cookies with frosting.

It’s perfectly natural to indulge in one festive, high-calorie treat this holiday season, but you know it’s all too easy for that one dessert to spill over into uncontrollable feasting. Therefore, it’s best to surround yourself with holiday treats that are healthy.

Here are a few suggestions.

Holiday Drinks

Instead of Eggnog (343 Calories, 19 Grams of Fat Per Glass),

Try… Hot Chocolate (60 Calories, 1 Gram of Fat Per Packet).

Instead of a White Russian (412 Calories, 17 Grams of Fat Per 6 oz Serving),

Try… a “Light” Russian made with fat-free milk (225 Calories, 0 Grams of Fat Per Serving).

Festive Appetizers

Instead of Cheese and Crackers (306 Calories, 16 Grams of Fat for 2 oz of cheese and 5 crackers),

Try… Shrimp Cocktail (51 Calories, 0.4 Grams of Fat for 5 shrimp with sauce).

Instead of Artichoke Dip (100 Calories, 8 Grams of Fat for 2 Tablespoons),

Try… Turkey Meatballs in Hawaiian Sauce (65 Calories, 1.4 Grams of Fat Per Serving).

Christmassy Sides

Instead of Green Bean Casserole (309 Calories, 24.7 Grams of Fat Per Cup),

Try… Grilled Asparagus Spears (84 Calories, 5.4 Grams of Fat / 6 Spears).

Instead of Scalloped Potatoes (214 Calories, 9.8 Grams of Fat Per Cup),

Try… Mashed Potatoes (109 Calories, 0.2 Grams of Fat Per Cup).

December 25^th Main Dishes

Instead of Honey-Glazed Ham (283 Calories, 18.3 Grams of Fat, 1,250 Mg Sodium Per 5 Oz Serving),

Try… Beef Sirloin (274 Calories, 10.4 Grams of Fat, 120 Mg Sodium Per 5 Oz Serving).

Santa’s Sinful Desserts

Instead of Pecan Pie (676 Calories, 40 Grams of Fat, 39.4 Grams of Sugar),

Try… Pumpkin Pie (161 Calories, 4.8 Grams of Fat, 15.2 Grams of Sugar).

Cut out the calories, without losing any flavor this holiday season!

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.

The holidays can be a ticking time bomb for people who truly want to eat healthy.

Here are some tips for making the right choices, without ruining your holiday experience. (After all, who wants to eat literally one bite of everything? There’s no enjoyment in that!)

1. Find a new place to socialize. Lots of chatting tends to happen around tables of hors d’oeuvres. Avoid the temptation to mindlessly snack by sitting down with a glass of water and conservative plate of veggies.
2. Don’t waste too many (empty) calories on liquids. Wine is a good choice, but not if you drink the entire bottle. Skim milk and water are other good choices, but avoid the eggnog unless it’s a low-fat version.
3. Be realistic. Instead of trying to lose weight during the holidays, just strive to maintain. It’s okay if it takes you one or two more weeks to reach your weight loss goals as long as you plan it.
4. Make exercise one of your holiday rituals. Spend an hour on cardio and weights at the gym, take an exercise class, bike with a friend, run a race, or (at the very least) take a brisk walk for 30+ minutes. Walking after dinner is not such a bad idea either. The idea is to increase your metabolism.
5. Don’t skip meals the day of the big feast. Instead, try to eat protein and whole grains, which will help you feel full longer and will prevent your body from going into starvation fat-packing mode.
6. Add more holiday traditions that are not focused around food, such as Christmas caroling, craft making, playing games, taking a walking tour of the neighborhood, or watching holiday movies.
7. Practice simple cooking tips to cut the fat out of your favorite recipes. For instance:
1. Refrigerate the gravy and skim off the solidified fat to cut 56 grams of fat per cup!
2. Add more garlic, celery and vegetables to your stuffing. Add fruits.
3. Moisten your stuffing with low-fat chicken broth or applesauce.
4. Remove the skin from your turkey to cut 11 grams of saturated fat.
5. Use skim milk, chicken broth and garlic instead of whole milk and butter on your potatoes.
6. Use evaporated skim milk on desserts instead of heavy cream.
8. Aim for two-thirds of your plate to be filled with vegetables.
9. If you’re bringing a dish to pass, make sure it’s a healthy dish.
10. Consider a light, fluffy dessert like angelfood cake with strawberries.

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.

10 Tips on How to Eat, Drink, Stay Healthy (and possibly lose a few pounds) During the Holidays

1. If you eat breakfast and lunch and snack before you go to a holiday dinner.. you will eat less (don’t save your calories).

2. Find lean protein and green veggies and you will always be safe.

3. Drink clear distilled alcohol: vodka, clear rum, tequila, sake, rather than wine.. you will not gain weight.

4. Use low-fat dressing, not fat free (loaded with salt, sugar and chemicals).

5. Eat complex starch (avoid all white starches) in small portion: sweet potato, brown rice, wild rice, quinoa, etc.

6. Follow the 70/30 guideline; 70 percent of your meal should be lean, and green, then 30% should be everything else.

7. Do aerobic exercise for at least 30-40 mins before or after your holiday meals. (You will burn most of your extra calories)

8. Only eat dairy products in the morning, dairy does not metabolize well…

9. When travelling bring your own healthy snacks, so you are not tempted by random foods that will not help you.

10. Carry a protein bar with you, if you are not sure what foods will be served, ie: Thin Thin bar 20gms Protein, 220 Cal, or a Clif Builders bar, 20 gms of protein, 270 calories, or a South Beach Fit bar, 140 cal, 8 gms of protein, or a Zone Perfect bar, 210 cal or 190 cal, 10 gms of protein.

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.

Do any of the following statements sound familiar?

•  ”I work hard, so I deserve a good meal.”
• “Why should I diet when no one else is?”
• “It doesn’t matter if I cheat every now and then.”
• “I’ll work out more next week.”
• “I’ll never be thin anyhow.”

These are all classic excuses made by Yo-Yo Dieters. Truly, it happens to the best of us. Studies consistently show that 8 out of 10 dieters will regain what they’ve lost within two years. The fact of the matter is that losing weight is hard!

Picking a plan and sticking to it is hard! It feels mentally and physically good to indulge your cravings, which excite the “reward center” part of the brain. However, overeating and snacking on whatever we want catches up to our minds and bodies and ultimately, we feel bloated, malnourished, lethargic and prone to getting sick.

So how can you avoid yo-yo dieting? Here are some tips.

Ways To Break The Cycle of Yo-Yo Dieting:

• Find other rewards for meeting your weight loss goals, aside from eating. Go to the spa, see a movie you’ve been dying to watch, buy a new pair of sneakers, or buy a new song on iTunes.
• Think of the HALT anagram… never let yourself get too Hungry, Angry, Lonely or Tired. These things can all lead to emotional overeating.
• Limit yourself to six snacks at parties. This might be three pieces of shrimp, a brownie, a drink and a piece of cheese. Also, try to eat before you go to parties so you’re not starving and desperate upon arrival.
• Use affirmations when eating, like: I choose to limit portions and eat healthy. Or I am in control of my eating. 
• Think about what particular fatty foods will do to your mind and body.
• Avoid “quick fixes” like supplements, the Cabbage Soup Diet, Slim Fasts, or Jenny Craig meals.
• Allow yourself some of your favorite foods, but in moderation.
• Try eating off smaller plates.
• Set realistic weight goals – like 1-2 pounds per week.
• Add some exercise to each day, whether it’s walking the dog, riding your bike or a gym class.
• When you eat, try adding a protein alongside each carb you have to avoid blood sugar spikes and cravings.
• Begin eating healthy snacks like yogurt, nuts, fruit, mini-size dark chocolate bars, and string cheese.

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You also want to avoid anything with the following grains: Barley, Bulgur, Durham, Farina, Graham flour, Kamut, Matzo meal, Rye, Semolina, Spelt, Triticale, and Wheat. You will need to be vigilant about cross-contamination, as any teeny tiny amount of gluten will cause a reaction. Even items like toothpaste, play dough, lipsticks, certain vitamins and food additives like malt flavoring or modified food starch can contain gluten, so scrutinizing packages will become second nature to you.

Foods You Can Eat

Your staple grains will become amaranth, buckwheat, corn, quinoa, and rice, as long as they have not been contaminated by trace amounts of gluten. Other safe foods include:

• Dairy
• Fresh meats, fish and poultry
• Fruits
• Potatoes
• Rice
• Vegetables
• Wine, Distilled Liquors and Spirits

You can also find gluten-free versions of all your favorite products like breads, pastas, pizza crusts, cookies and beers. Many restaurants are now catering to gluten allergies.

Results

People who suffer from Celiac Disease will not have any symptoms as long as they remain on a strict gluten-free diet indefinitely. One thing to keep in mind is that gluten-containing foods often come along with essential nutrients like Iron, Calcium, Fiber, Thiamin, Riboflavin, Niacin and Folate, so you will need to monitor your  intake or find a gluten-free supplemental vitamin if necessary.

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.

One of the questions we commonly hear at our NYC nutritionist office is, “What are the best fat burning foods?” Unfortunately, there is no magic food that will melt the fat away while you sit on the couch watching Law & Order. However, there are certain foods that seem to inspire a chemical reaction in the body to promote weight loss. They are:

• Cottage Cheese (The casein protein helps you digest slower and feel satisfied longer.)
• Broccoli (High in fiber, low in calories… what more can you want?)
• Sardines (High protein and omega3 boosts the functioning of your metabolism.)
• Beans (Protein reduces cravings, while fiber improves metabolism function.)
• Turkey (Store more muscle mass with this protein-rich, low-calorie food.)
• Oranges (With antioxidants and high fiber, you’ll be cutting back on adipose tissue soon.)
• Whole Grains (Boost your metabolism with the high fiber, vitamins and minerals.)
• Milk (Calcium stimulates the metabolism to get working at once.)
• Hot Peppers (You can burn up to 1,000 extra calories by adding spice to your life.)
• Green Tea & Coffee (Coffee and 90 mg of tea’s “EGCG” 3x a day helps burn 80 more calories.)

If you’re concerned about weight loss, revving up your metabolism and building more muscle, contact NYC nutritionist, Carly Feigan, who can develop a fully customized meal plan that works for your body and your personal goals.

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As we all know, diabetics cannot metabolize glucose and certain carbohydrates very well. Whether you are a Type l or Type ll diabetic, you still need to watch what you eat very carefully.

First, I will define “low glycemic” foods, for those of you who are new to the lingo. Low glycemic foods are foods that require less insulin to metabolize (digest) them. The foods are given a number between 1 and 100. The lower the number, the lower the glycemic index and less insulin is required to break down that food.

Protein and a large selection of vegetables are the lowest glycemic foods that exist. Fruits, and starches, and sugars are higher glycemic foods.  Virtually all carbs are digested into glucose and cause a temporary rise in blood glucose levels called the glycemic response.

When choosing foods that require a large amount of insulin to metabolize, much of the sugar floats around in the blood stream and does not get metabolized properly if at all which contributes to weight gain. The excess sugar will ultimately become excess calories which will then become excess fat..

So, if you are trying to lose weight, or if you are following a diet designed for diabetics, you might want to find a Glycemic Index List. There are several of them online here.

Additional benefits of following a low glycemic diet — increased body’s sensitivity to insulin; lower cholesterol; lowered risk of heart disease, etc.

If you are trying to lose weight and you follow a low glycemic diet, about 90 percent of the time your energy will increase, and you will lose weight.

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.

What are empty calories? We hear this term repeatedly and never quite get what exactly empty calories are. These are calories that give us a burst of energy but have no nutritional value to the body, They are not nutritionally balanced.

You can say unnecessary calories is a more accurate term for this type of calories, they are either burned off very quickly and turn into sugar, or your body stores them as fat. Most Americans derive about 50-60 % of calories from unnecessary or empty foods. This will ultimately result in weight gain, and lethargy.

Foods that are considered “empty” calories are white, refined starches and sugars, soft drinks, and many fruit juices. White bread, white potato, white rice, and white pasta all fall into this category. If you wish to try an experiment, remove one category of empty calories for one week, either soft drinks, or white rice, or white bread.

Check your weight before you begin and again at the end of the week. You should see some weight loss and improved energy.

Then, replace the white starch with the whole grain counterpart for 1 or 2 weeks and check your weight, your energy level, and your overall feeling of well being.

I can promise that you will feel the difference and be a few pounds lighter.

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Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.