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Do you know what 100 calories looks like? Hi, I'm Susan Bowerman, Registered Dietician and today we're going to look at 100 calorie portions of different foods. 

What makes a food high or low in calories? High fat foods have a lot of calories per bite, while watery foods, like vegetables, have the fewest, which may help you see why some foods rack up calories so fast, and why 100 calories' worth of healthy fruits and veggies can be so filling.

We're going to start at this end of the table and move from the smallest servings over to the largest. Oil is pure fat, which is why you only get 2 teaspoons for 100 calories. Mayonnaise and butter each contain a bit of water, so the calories get slightly diluted, but 100 calories still only buys you 1 tablespoon of butter of mayonnaise.

Nut butters are pretty rich, too for 100 calories you also only get about 1 Tablespoon. Most cheese is high in fat, so for 100 calories you get barely a bite. Sugar in any form white, brown, honey, maple syrup, and agave can add up quickly if you don't use it sparingly. For 100 calories, you get about 2 tablespoons of any of these sugars.

Your typical cookie gives you a dose of fat and sugar, which is why the calories can add up before you know it. Just two little cookies have 100 calories. If chips are your thing, know that the average potato chip has about 10 calories. That means that just 10 chips will cost you 100 calories and most people eat a lot more than that at a sitting.

An average slice of whole grain bread is about 100 calories, which isn't bad, considering the vitamins, minerals and fiber you'll be picking up. But a bagel is heavy and dense. A typical bagel is equivalent to about 4 slices of bread, which is why for 100 calories you can only eat about ¼ of this bagel.

Moving on to proteins, the amount of fat they contain makes a big difference in calories. 100 calories of steak is just a few bites, but for the same calories you get a larger amount of turkey since it's so low in fat. Most fish is very low in fat, too, which is why you get 20 large shrimp for 100 calories.

Fruits and vegetables are generally your best calorie bargains, since they're full of calorie-free water and fiber. But dried fruits can add up quickly since they've had most of the water removed. 100 calories' worth of raisins is only ¼ cup, which is why you get 4 times the amount when you eat them as fresh grapes.

Since they naturally contain sugar, 100 calorie servings of fruit are a little smaller than 100 calorie servings of vegetables, but they're still a bargain. For 100 calories, you can eat 1 ½ grapefruit, 2 cups of strawberries, or a large apple.

But vegetables are where you really get the most for your calories. Since they're full of water and fiber, look at what you can get. For 100 calories, you can eat 2 stalks of broccoli, 3 cucumbers, 4 carrots or two entire heads of lettuce! 

For more nutrition advice from Herbalife visithttp://www.DiscoverGoodNutrition.com or take a look at my YouTube playlist: http://hrbl.me/VJ6XEl.

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Posted in Nutrition By Guy Alony

When it comes to your meals, what do you do to make them special? I’ll bet if I asked you what you ate for lunch two days ago, chances are pretty good that you can’t remember.  Maybe you worked through lunch and ate at your desk, or picked at some leftovers from the refrigerator.  Or you were so caught up in your favorite television show, that you scarcely noticed what was on your plate.  On the other hand, if I asked you to recall a special meal you’ve had lately – not even a holiday or birthday meal, just what you’d call a ‘nice meal’ – you can probably recall that meal in great detail.  And it’s likely that it was more than just the food that made that meal memorable.  It’s the little things, too, that make meals more special – and, more satisfying.

 So, aside from the food, what makes a meal memorable?  Maybe it was your dining companions. Maybe, instead of shoveling it down, you lingered and talked over a meal.  Maybe it was the way the food was presented on the plate, or the shiny silverware, or the slice of lemon in your ice water.  Or it could have been the cool jazz playing, or the candlelight, the crisp linens or the sprig of fresh green basil nestled next to the grilled fish.

 All our senses are involved when we eat.  When a plate of food is appealing to the eye, has a wonderful aroma, and a variety of flavors and textures, we take note.  And we usually rate those meals as not only more pleasant – but more satisfying, too.

 If your eating has become routine – and your meals look the same, day after day  – that could spell trouble.  In an attempt to get more satisfied, you may find yourself eating more, but enjoying it less.

 So why not try making meals little more special?

It doesn’t take much.  Turn off the television and listen to some music.  Throw a tablecloth on the table, grab a cloth napkin and maybe light a candle or two.   Having leftovers?  Try putting them on a plate – rather than eating them out of a plastic container. 

And try a little accessorizing.  A ripe red strawberry on top of a protein shake would brighten anyone’s day; a shower of fresh chopped parsley on top of your grilled chicken or fish takes it from drab to delightful.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Posted in Nutrition Health Articles By Guy Alony

It’s amazing how just a handful of small changes to everyday habits can add up to big rewards.  I’ve mentioned before that when someone tells me they’re ready for a major diet and lifestyle overhaul, I usually tell them to proceed with caution. There are a couple of reasons for this. For one thing, when you try to make too many changes at once, you run the risk of …if you’ll excuse the pun… biting off more than you can chew. And, I think that once you’re successful at making a change – no matter how small – it gives you the confidence to keep going, and to keep chipping away at new challenges.  On top of that, just a handful of small changes to your everyday habits can add up to bigger reward than you might think. 

 Here’s a way to look at it.  Think of the changes you’re going to make in your lifestyle as an investment.  You could rely on an aggressive strategy that might give you quick rewards – but there’s also a high risk that it won’t.  On the other hand, you could ‘diversify’ – and use blend of strategies that are more likely to give you the results you’re after, even though it may take a little longer.  So when you’re investing in your health for the long term, slow and steady usually wins the race.

When you take a closer look at the foods you routinely eat – and your everyday exercise patterns -  it’s amazing how a little fine tuning can add up to big rewards. Here are some recent changes I worked out with a patient of mine – enough to lead to the loss of 60 pounds in a year:

  • Add 20 extra minutes to daily exercise – could be an additional 20 minutes of brisk walking in the morning, or a second walk later in the day.  The extra 100 calories burned per day could equal 10 pounds less at the end of a year.
  • If your usual breakfast five days a week is a coffee drink and a bagel with cream cheese.  A switch to a protein shake will shave off about 250 calories a day – enough to drop more than 18 pounds in a year.
  • A healthy habit of eating salad about 7 times a week is a bit counterproductive if the greens are drenched in dressing.  Reduce salad dressing from three tablespoons to one will lead to savings of more than 1000 calories a week – and the loss of about 16 pounds in a year.
  • About three times a week, instead of having a candy bar as an afternoon pick-me-up, have a small protein bar and a cup of tea instead. You could be cutting as much as 600 a week – enough to shed nearly 9 pounds in a year.
  • Sandwiches are eaten 5 times a week on average and always include a slice of cheese.  Lose the cheese and replace with veggies, and save 500 calories a week.  Another 7 pounds could be lost in a year with this one change.
  • Dessert is eaten six times a week – usually cookies or ice cream, to the tune of about 200 calories.  Swap for a piece of fruit, and cut enough calories to lose another 10 pounds in a year.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Posted in Nutrition Health Articles By Guy Alony
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