Drowning My Sorrows In Chocolate

Today is a bad day. You had a fight at work, you got a flat tire, spilled coffee all over shirt, or got ditched by your partner. You're obviously in a crappy mood, and you just feel like staying alone in front of a movie and eatchocolate!

You start with a small piece, and end up finishing the 100g pack, and move to the ice cream or chocolate spread section, with a spoon right into the jar! You can feel all the fat and sugar filling you. You start by relaxing, and then you realize that on top of your initial problem, you are piling up a big amount of calories (if the count stops here, you are already way above 500 calories). Now you're really angry, and borderline depressed. So you dive into some more sweets, drowning your sorrows in chocolate.

Today, I will provide you with a few tips that will help you get through this phase smoothly, without expanding your waistline.

First of all, call your friends. Apart from the emotional support, you will be less likely to binge in front of people. You will be eating reasonably, and talking about your issues, which will distract you from eating a lot. In addition, you will be sharing your chocolate with others, so calories will be divided over all of you.

Next, don't go shop for a binge! Unless you live in a house that is food free, avoid the stop at the supermarket, tostock your house with all the needed sugar and fat your bad day needs. Go for what is available, or cook yourself a crepe with any leftover chocolate, or just order a dessert (one not more!).

Third, pick your favorite chocolate or dessert, and stick to it. Allow yourself one type of indulgence, and go for it. In fact, if you focus on one food item, let’s say a specific chocolate bar, or a fondant or a lazy cake, you will get bored of it and eat less than if you had a wide array of desserts and sweets.

Fourth, use a plate, instead of eating straight from the chocolate spread jar, or the ice cream pot, or the chocolate box, or the whole cake bit by bit. By pouring your sweet temptation in a plate, you can control the amount you eat, and you can decide on a portion size. Also, you will remember that you had this specific item, since it has been poured, rather than being consumed directly from its original container. So, you will be less likely to feel like ‘you didn't have enough sugar and fat yet’, and you will know how much and exactly what you ate.

Fifth, go out and enjoy whatever you want. At least, you will focus on getting dressed to be ready to go out, andyou will enjoy a different setting than at home, which will most likely distract you from your cravings. Therefore, if you decide to have your sweet comfort, you will pick an item from a menu, it will probably be very flavorful, and you will be less likely to order and eat something else.

Sixth, I'm no psychologist here, but I can say that dealing with your issues would be the best solution, to avoid bad day binges. And if this is not an option right now, try directing your anger onto something productive. If you're into art, draw something. If you're into cooking, cook for your family or friends. If you're into writing, write whatever you want. If you're into exercising, go for a walk, or exercise a bit (don't overdo it, you're not supposed to overcompensate with physical activity). Or just book yourself a massage appointment, or ask your loved one to take care of you. Most of the time, sitting around the people you love, and letting go can be a lot more relieving that all the endorphins provided by chocolate.

After Midnight Feast

A few weeks ago, we discussed partying and drinking. Today, we'll discuss the aftermath of the parties, the after midnight meals! Most of us never go home once the party is over. We go for breakfast, at 3 AM! And there are plenty of options out there.

I personally prefer to skip this part of the night out. I'd rather go home, drink plenty of water, and get my beauty sleep. However, most party goers, such as yourself, find it difficult to skip the final round of the night at one of the around the clock restaurants in town.

And we all have to admit, once there, it's very difficult not to order anything to eat! Whether it's a hot dough sandwich, some fries, a pizza, eggs, or even fatteh or foul for the more ambitious ones, they all smell heavenly, and "wash out" the drinks very smoothly.

The problem is, calories pile up on top of the ones ingested from alcohol, and those meals are very often followed by a long night's sleep, rather than having an active day that will require you to spend a lot of energy.

One solution is present without you feeling punished: eat responsively.

Trick#1: Share your food

You are craving that kafta mayo sandwich and fries, or even knefeh, then split your meal with your friends. In fact, "sharing is caring". In that specific case, you'll be caring about everyone's waist line. By splitting your meal, you and your buddies will be splitting the calories in two, meaning less damage weight wise for all of you.

Trick#2: Simple items

If a dish contains more than two ingredients, then it's no good news. Avoid sandwiches filled with more than one topping (unless it's vegetables), skip the mayo or any other sauce, and stick to real breakfast foods. For example, eggs are not a bad idea, but avoid the bacon, ham or cheese, and ask for a two egg omelet instead of three. Sandwich wise, go for a labneh or a white cheese wrap loaded with vegetables, with multi-cereal dough. If you're more of a meat lover, avoid the steak and chicken sandwiches that are loaded with cheese and mayo, and instead, go for a lahme bi aajin.

Trick#3: Go green

If you ordered a sandwich, then skip this one, but in the case of eggs, or foul or fatteh, you can easily replace bread by vegetables, and decrease your caloric intake by at least 200 calories. Also, for the more ambitious ones, having a salad would be a good option, as long as you play by the rule of "keep it simple". It should be mainly greens, topped with one protein rich food ( chicken, tuna, crab, feta...), and a simple dressing, preferably lemon oil.

Now guys, I hope you'll remember my tricks next time you're drooling over a menu after midnight. I'm waiting for your feedback! Have a nice weekend everyone, and don't forget to hydrate.

MoveYour Ass Part 2

A few days ago, we discussed exercising for the lazy, and ways to make it easier to get started. Today, as promised I'll be supplying you with some more tips.

No activity can be maintained, if it doesn't include a certain level of entertainment or convenience in it. Therefore, the setting in which you exercise can make you want, or not to move!

Also, we are part of a culture that puts much emphasis on the way we look. We're less likely to go to the beach for example, if we don't have a nice swimsuit with matching accessories. Or if we go to a party with the same old dress or that bleached shirt we've being keeping around for the past 5 years, we would feel less at ease, and would probably prefer a tv night at home.

Same rules apply to exercising:entertainment, utility, and a good " emballage".

Rule#3: The mall is your playground
Everyone goes at least once per week to the mall for shopping, or for coffee to meet friends, and if not to the supermarket for grocery shopping. These spaces are huge, and you can use them to your advantage. Why not walk around the mall for a bit longer, instead of heading directly to the cafe, or desired shop? Why not check the home section at the supermarket, before going systematically to your regular corners? Why not  park a bit farther so you add a few minutes to your walk? You can easily end up walking an hour, by just looking around in a mall, or a supermarket. It's not hard core exercising, but it's a break from your usual sedentary routine. If you combine this trick with real exercising once per week ( mentioned in part 1), you would have lifted your ass off the couch already for around a couple of hours!

Rule #4: Dress to impress
By impressing, I mean impressing yourself. Invest in one or two cute gym outfits, and you will automatically want to wear them, and will be more inclined to exercise. Lose the old sweatpants you've been keeping for so long, and go for an ergonomic outfit that controls sweating, and makes any flabby ass look toned. If you're tight on budget, go to outlets or non brand shops, you can always find something that suits your taste and needs, and fits your budget.

Rule#5: Cut the distance
If you want exercising to be part of your life, you have to make it convenient. If you have to drive for more than 10 mins to reach the gym, you will be less likely to take the drive, and therefore will miss it a lot more often than you want to. Rainy days, holidays, traffic, and outings will all be very valid excuses to skip the workout. Try to find a gym, or a class venue,or an open space for walking or jogging that is close to your house or work. This way it would be a lot harder to find an excuse, and you will feel really guilty if you miss it for no valid reason.

With those 5 new rules in hand, you're very well equipped to give exercising one more chance!
Now good luck everyone! Keep me posted with your progress...

Move your ass! (Part 1)

Laziness is a trend in this country. Actually, laziness is cherished. We can't walk to work, nor do we walk to the supermarket. There are very few outdoor spaces to walk freely in. You are stuck between La Marina, Raoucheh, and the waterfront if you live in the city. None of these places are green and being a girl, I have to admit that it is not the best place to exercise alone. So we all end up overusing our cars, and limiting our walks around town to the bare minimum.

Furthermore, at home, most of us do the minimum in terms of household chores since maids are found in most households.

We are a nation of couch potatoes, and believe it or not, in 20 years from now, most of us will be obese and have health issues because of this excessive sedentary lifestyle. Problems that our parents are already facing, like excessive weight and some diseases,  have become a normal part of our culture.

But now let's get back to you. You're young, you feel full of energy, and lets face it, happy hour with the guys or spending some time at the beauty parlor is a lot more fun to you than going to the gym after a long day's work.

But who said that exercising had to be the same for everyone? You're not a fan of the gym, you hate running shoes and above all, you hate the way you look in shorts and a t-shirt. We can fix all that in no time.

Rule #1: Never pick an activity that you wouldn't enjoy

I'm no big fan of treadmills and weights, and I really hate it when a coach tells me after two long hours of exercising that I should work more on my abs and avoid a devilish category of food they call "carbs". Therefore, I've experienced exercising in all its forms. I've tried hiking, aerobics classes, Zumba, cycling, walking outdoors, sports DVDs, tae-boxing, and yoga. All are completely different activities. By broadening your spectrum, you will eventually find something that you really like. Some will pick basketball or football with colleagues after work. Some will enjoy a walk with a neighbor at sunset, and some will indulge in martial arts or dancing, and others will enjoy being at home alone with a sports DVD that will challenge them. Go out there and experiment, and if you don't like it, stop it and move to something else.

Rule#2: Anything is better than nothing

So you have a tight schedule and everybody says that if you don't exercise at least three times per week, it's not worth it. Between work, studying or home duties, you can easily fit an hour per week. 

Well, an hour per week is still better than none whatsoever. Maybe later on, you will have more time, or maybe next week, you will have a gap in your schedule that would help you fit another hour. At least you would already be motivated and ready for it. So, if you can only go for a walk on Sundays, then go for it! Or you can only go to this Zumba or body pump class once per week. Go for it! It will get you started, and it will lift your morale. In fact, endorphins, which are the happiness neurotransmitters, will be secreted. Better once per week than never!

Easy, right? Why not give it a shot?

The rest of my tips in a few days…

Party Animal

So you have a party tonight, and you promised yourself to be a decent human being who won't trash himself over alcohol and after party food. But as usual, it is easier said than done, and you often find yourself tiptoeing by 3AM, wondering how many drinks you had, and dreaming of a fatty snack. Of course a broad spectrum of after party restaurants are available around town, and in no time, you will find an eating buddy.
Next morning, as usual, you promise yourself to be wiser the next time around.
In a perfect world, alcohol would be calorie free, hang overs would not exist, and everything you eat after midnight wouldn't be stored by your body.
However, reality is completely different, so let's manipulate the available variables to enjoy every night out with less guilt about your health and slenderness.

A first step would be to eat before any party, rather than going out on an empty stomach. This way, by filling your stomach with food, ideally a light meal that comprises of a bit of beneficial fats, would fit the scenario. For example, if you're eating at home, eat some brown toasts with light cheese, along with some vegetables topped with olive oil. Or if you are out, order a grilled fish with some steamed vegetables, or a baked potato, or go for a seafood or chicken salad with a light dressing. Also, stop eating before your plate is empty.

The second step would be pacing yourself. Usually in parties you order you first drink, finish it, get thirsty ( alcohol is a diuretic, meaning it expels water out of your system), so you order a second drink, and the cycle goes on and on all night long. Well, if you order a glass of water after every alcoholic drink, you would be decreasing the dehydration effect, and hence decreasing hangover effects the next morning.

A third tip would be to do the better choice. In fact, not all drinks are created equal. A glass of whiskey, vodka or gin would be on its own at least around 200 calories, same for a margarita or Long Island. So by having two drinks, you are getting more calories than if you ate a medium sized box of French fries from McDonald's. Instead, go for wine, and you will be saving more than 200 calories from alcohol, and would still count as drinking. Most of you would not go for wine though, so let me help you drink with pleasure minus the damage. If you go for a sweet drink, the sugar will mask the taste of alcohol, and you will therefore drink more. Replace your vodka red bull or seven up, or your whiskey sour, by a real hard liquor drink. Have a short glass with ice and straight vodka and a slice of lemon. Or have a dry martini instead of any fruity martini or similar drink, and have your whiskey the way our dads have it, plain with one ice or two.

Now shots, well pick something that has a strong flavor but less alcohol. For example instead of going for a tequila shot, have a doudou shot, since half of it is lemon, and the Tabasco in it makes you feel like you had a very strong shot.

A fourth tip would be to take advantage of the dance floor. You're out looking your best, and in need for some action. Leave your drink alone for a bit, and dance. Everything you need is there: good music, people in a good mood, and your friends of course. You will be having even more fun and enjoying the company of people around, while burning calories. So lose the couch or bar stool and shake it!

I Want Junk!

I want junk!

So let's say I want a burger, a pizza, or hot wings. Doesn't sound at all like a wise idea. But we all crave junk! Here a scoop. Even skinny girls want fat. The only difference between you and them is the way they indulge in it.

So what you want is a burger? Basically it is two pieces of bread, a meat patty, some ketchup, and that's it. It’s a pretty simple recipe and that doesn't sound that bad. In fact, a plain burger from McDonald's is around 250 calories, an acceptable number that leaves some space for let's say a small box of fries. But when you go for a Whopper or a Big Mac, you automatically double if not triple (depending on toppings you add) the fat percentage, and calorie count. You add to it a big box of fries, and dessert, and you've almost reached your daily needs in term of calories.

Now let's look at the pizza scenario. You are craving the melted cheese topped with pepperoni slices and that fluffy crust from Pizza Hut. So basically you're craving pizza. What difference would it make to the end experience if you replace that thick soft crust with a thin crust? Again, what difference would it make if you go for a traditional Italian pizza from the pizzeria next door? You can always make it lighter by going for the vegetarian option, or adding some vitamins and fibers by topping the pizza of your choice by some rocca leaves. By switching from option A to option B, you will be saving around 400 calories on a small pizza, and by going to option C, you would be saving even more, and you would be consuming better quality primary food products.

What about hot wings? You are craving those mouthwatering fried skinless wings with the blue cheese dip, and a plate of nachos and cheese or Texas fries. Well, go for grilled wings that you can find at “Lord of the Wings”. Or if you prefer another outlet, go for normal wings without the blue cheese dressing. In addition, go for a smaller portion than the usual, and skip the nachos and Texas fries. If you insist on eating nachos or fries, skip the wings and order a plain mixed greens salad with grilled chicken on top and lemon/olive oil dressing, and indulge in your portion of loaded fries or nachos. You can replace the Texas fries (which are a combination of fries, gravy and cheese), with fries and cheddar. By skipping the gravy, you will shave off 300 calories. Of course if you feel full half way through, there’s absolutely no need to finish it. You can always share it with a colleague or a friend, therefore calories will be divided by two, and you will still be getting fibers and good quality proteins from the salad, to fill you up before diving into your fatty treat.

Now of course, as a dietician I would not recommend relying on such swaps to decrease your fat and calorie count daily. However, if you really want to go for junk, by applying these tips you will be minimizing the damage on your waistline and health. Try to keep these fast food meals to a maximum of once per week, and try to eat healthy most of the time and exercise frequently.