When it comes to drinking alcohol and your health, thousands of experts have weighed in. One thing that they can all agree on is that when it comes to drinking alcohol and your weight, moderation is key.

A recent article on CNN.com shed some light on the fact that alcohol not only adds hundreds of calories to your diet – a regular beer can add up to more than 150 calories while a glass of wine can cost you 100 calories – but it also temporarily halts your body’s ability to burn fat. So, while the beer you had with pizza and wings might not be a major caloric offender, your body insists on breaking down the calories from the alcohol first, leaving the calories from what you ate to get stored as fat.

So, does this mean that you must resign yourself to teetotaling? No, says Meagan Moyer, registered dietician for the Emory Bariatric Center. But you do need to follow a few rules to keep from growing a beer belly or wine waist!

1. Keep it simple – A good rule of thumb is the fewer ingredients the better. It’s generally safer to go with a glass of wine or a beer rather than a fancy mixed drink that is loaded with sugar or salt from added juices, soda and mixers.
2. Eat before you drink – It might sound counterintuitive if you’re trying to skimp on calories, but eating a snack or meal with healthy fat, fiber and protein can help stave off the sugar crash that often comes after a night of drinking. It also can help you feel full so that you’re not picking off of every tray being passed.
3. Keep count – Conventional wisdom points to the one drink a night rule for women. So, does this mean you can abstain all week and then blow it out on Saturday? Not so fast. Drinking several drinks in one night will mess with your blood sugar, add hundreds of calories to your diet and decrease your judgment in making good food choices – a trifecta of disaster for your waistline.

Author: Meagan Moyer, RD/LD, Emory Bariatric Center

Check out Meagan playing a friendly game of nutrition fact or fiction with 11Alive’s morning news team.

Related Resources:

• No-Bake Breakfast Bars (Video Recipe)
• Greek Yogurt Fruit Smoothie Recipe

Tip 1: Set SMART goals

SMART goals are:

Specific
Measurable
Attainable
Realistic
Time-bound

Tip 2: Set a Lifetime Goal

The best goal you can set would be a lifetime goal. Why? Because it is a goal that you can always improve on, and it shapes the way all your other goals are attained. Set a goal that you want to achieve, not what others feel you should accomplish.

Tip 3: Set small goals

Setting smaller, achievable goals will help you reach your main goal by achieving  smaller milestones along the way. By setting smaller goals, you allow yourself to specialize and focus in one area at a time. It is easier to stay motivated when you are accomplishing many small goals rather than falling short on one large, unrealistic goal. Stay positive, smaller goals add up over time.

Tip 4: Reward Yourself

Once you complete a goal, take time to enjoy your accomplishments!  A reward should be something for yourself that you enjoy and deserve. It can be tangible or intangible such a buying a new shirt or going for a walk to clear your mind. These rewards will give you motivation to continue setting new attainable goals since you know there is something at the finish line.  Never reward yourself with food.

Toni: Dr. Singh, what are some foods I can eat to help boost metabolism?
Dr. Singh: Great question, Toni. The best way to boost your metabolism via your diet is by starting your day with a high protein breakfast and incorporating protein into each meal. Green tea may also help improve your metabolism.

Toni: What’s the best overall way to boost metabolism?
Dr. Singh: In addition to starting the day with a high protein breakfast and incorporating protein into every meal, stay active. Incorporate resistance training into your workouts. You can try using resistance bands, for example, to increase lean body mass, or muscle.

Mark: Do you believe surgery is the answer to weight loss or taking the right steps to change our diet first?
Dr. Singh: The right answer is different for each person, and I can’t speak specifically to your situation without seeing you in-person for an appointment. In general, I do believe surgery is a necessary option for some patients. But even for those patients, the best possible results will not be achieved if proper eating, exercise and lifestyle habits aren’t adopted. At the Emory Bariatric Center, we often advise patients participate in our medically supervised diet before their surgery to begin developing these habits early on.

Mark: So, for a soda addict, would you suggest diet cola with aspartame vs. a soft drink containing high fructose corn syrup?
Dr. Singh: If you must drink soda, then yes, I would be in favor of consuming soda beverages that use a sugar substitute. Aspartame has been heavily research and deemed as safe from that research.

Jo: How much water should we drink a day? Is it half the body weight, example 140…drink 8 glasses?
Dr. Singh: In general, a nice and easy-to-remember rule of thumb is 8×8 for women (8, 8oz glasses of water per day) and 10×10 for men (10, 10oz glasses of water per day), but this is highly variable depending upon how active you are, where you live (climate, etc.), your medical conditions, your age, and various other factors.

Mark: What is your opinion on cleansing the body of harmful toxins?
Dr. Singh: My answer to this question varies based on what cleansing methods are being used. In my opinion, the best and safest way to cleanse the body is by drinking adequate amounts of water.

Carolyn: My weight stays up and dex and fatigue do not help. On chemo, can we take health food aids, such as raspberry ketosis to assist in weight loss?
Dr. Singh: I can’t speak to your personal situation without seeing you in-person, but in general, I wouldn’t recommend any dramatic weight loss program to a patient while on chemo. Any health program conducted under these circumstances should be done solely under your physician’s supervision.

Pearlie: How do you maintain weight when you are prone to a chronic illness that requires you to take large doses of prednisone?
Dr. Singh: Long-term prednisone use can result in the deterioration of bone and muscle mass. Seek the advice of your physician to get specific answers based on your condition and circumstances, but in general, in this situation, it is especially important to maintain an active lifestyle and try to incorporate resistance training in order to preserve bone integrity and muscle mass. Adequate Calcium and Vitamin D intake are essential as well.

Natarsha: How can I get rid of fat behind my thighs and flabby arms?
Dr. Singh: The million dollar question! It’s interesting that females typically accumulate fat in the hips/thighs and men in the abdomen. There are several changes that can be made to help reduce fat in trouble areas. Increasing protein, decreasing sugary and processed carbohydrates, and the incorporation of resistance training are all good places to start for most people. It sounds simple, but it’s really about lifestyle change. If you’d like to discuss in more detail, you can come see me for an appointment and we can discuss your situation further and get you on the right track.

Sherri: I am the proud mother of a new born baby girl. She was a miracle since she was a preemie at birth. Big thank you to the NICU staff at Emory Midtown for getting her to where she is today and happy healthy 8 pounds 4 ounces. Anyway, I now have a reason to live more than I did before however I have a MAJOR problem with weight gain. I have gained 30 pounds since her birth…this was 30 pounds from 80 that I lost…This brings me back to nearly 400 pounds. I was so proud of my weight loss… I have not changed much and still work hard at losing the weight… watching what I eat, when I eat, how it is prepared. I have PCOS and I am Hypothyroid which contribute to my weight problem. I cannot exercise much due to injuries in knees and back stemming from auto accidents but find time to walk almost everyday. I hope to start water aerobics soon as I have been told this will be low impact on my aching body parts. I don’t want to result to surgery yet as my little one is to young and I don’t want to take that risk at my current size, but I NEED to do something. What suggestions do you have?
Dr. Singh: Sherri, congrats on your miracle child! Your determination is very admirable. Water aerobics are great! I can’t give a full and fair answer to your question without seeing you in-person and knowing your complete medical history in detail. Once I have completed a detailed history and physical on a patient such as yourself, I can intelligibly discuss: dietary changes, exercise options, psychosocial issues, behavioral changes, medication options for weight loss, review current medications for ones that may be contributing to weight gain, order an appropriate lab panel, discuss surgical options, etc. If you’re interested, you’re more than welcome to make an appointment with my office by calling our nurses at 404-778-7777. Hope to see you soon!

Thanks again to those who joined me in Tuesday’s chat. If you missed it, you can check out the chat transcript here and you can also check out our Emory Bariatric Center website for more information.
See you next time!

If you’re one of the millions of Americans resolving to lose weight in 2013, it’s important to understand that losing weight isn’t just about looking good. It’s more about getting and staying healthy – and even improving health issues that are associated with being overweight, such as high blood pressure, Type 2 diabetes and joint pain.

Because losing weight truly is a journey, Arvinpal Singh, MD, Medical Director of the Emory Bariatric Center and an American Board of Obesity Medicine (ABOM) Certified medical bariatrician, is hosting an online chat on Tuesday, January 8 at noon EST to share tips on healthful living and weight loss pearls of wisdom, as well as give his insight on different approaches to weight loss, including surgical and non-surgical options.

Get 2013 off to a healthy start and join Dr. Singh and other chat participants to share tips, ideas and get questions answered related to how you can make positive changes to last the new year and beyond.

Related Resources

• New Year, New You CHAT TRANSCRIPT

As the year comes to an end, so often do the thoughts of healthy eating habits.   the thought of keeping the pounds off during the holidays.  With multiple holiday parties throughout December, it may seem hard to keep the weight off, but preparation is the key to success.

1) Have a Plan
Plan to succeed or plan to fail. Plan accordingly if you know you are going to be limited on the foods you can eat at holiday parties. Bring some healthy snacks to eat at the party or eat a light meal before going to curb your appetite. Sample the foods at the party, rather than eat a plateful of each dish. If it is a party where you bring a dish, bring something that you know you can eat and enjoy. Vegetables and low fat dip are always a good option to add color to the table.

2) Everything in Moderation
There is no need to avoid your favorite holiday foods if you eat them in moderation. Portion sizes are important in weight management and weight loss. Controlling portions allows you to eat the foods you like without depriving yourself. Take one serving of the food you want to eat and walk away from the table. It is more satisfying to eat smaller portions of a variety of foods than a big portion of one food.

3) Exercise
Keep moving to stay warm as well as burn off those holiday calories. Walking 30 minutes a day, taking the stairs instead of the elevator, and doing some light weight resistance training can help keep you on track with your weight loss goals.

4) Drink Right, Feel Right
Drink plenty of water to keep hydrated. Drinking water can make you feel fuller and help prevent overeating. Avoid alcoholic beverages since they add extra calories and sugar. If you do chose to drink alcoholic beverages, drink wine, light beer or spirits with no-calories mixers.

5) When in Doubt, Fruit and Veggie It Out
Include fruits and vegetables at every meal. Snack on vegetables or fruits throughout the day instead of the holidays goodies at work. Not only are fruits/veggies low in calories, they are high in antioxidants, giving you extra immunity during the cold winter months.

6) Forgive Yourself and Move On
Don’t let the thought of overindulging at Thanksgiving keep you from moving forward in your weight loss goals during the rest of the holiday season and into the new year. Take every day as a new day and a fresh opportunity to get closer to your goal.

November is National Diabetes Awareness Month, and with the Thanksgiving holiday right around the corner, Meagan Mohammadione, RD/LD of the Emory Bariatric Center has put together some tasty diabetic-friendly Thanksgiving recipes and menu items. After you check out her cranberry sauce and casserole recipes, make sure you take a look at the diabetic-friendly Crustless Pumpkin Pie recipe we shared earlier this week!

Diabetic Sweet Potato Casserole Recipe

Casserole Ingredients

- 4 medium sweet potatoes (approximately 2.5 pounds)
- 2 large eggs, slightly beaten
- ½ cup skim milk
- 1 tablespoon extra virgin olive oil
- 1 tablespoon agave nectar
- 2 tablespoons orange zest
- 2 teaspoon vanilla extract
- ½ teaspoon salt

Topping Ingredients

- ½ cup whole-wheat flour
- ½ cup Splenda®, granulated
- ¼ cup orange juice (100% juice)
- 2 tablespoons butter, melted
- ½ cup coarsely chopped pecans

Directions

1. Peel sweet potatoes and place them in a large saucepan of boiling water. Cover and cook the sweet potatoes over medium heat for approximately 10 to 15 minutes. You will know that they are done when they are tender and soft to touch. Drain sweet potatoes and return them to the saucepan. Mash the sweet potatoes until smooth with a masher or electric mixer.
2. Preheat the oven to 350°F. Use cooking spray to coat a 2-quart (approximately 8-inch) square baking dish.
3. In a medium size bowl, whisk eggs, oil, and agave nectar. Mix in the mashed sweet potatoes. Stir in the milk, orange zest, vanilla extract and salt. Stir until all ingredients are combined. Pour the mixture into the prepared baking dish.
4. In a small bowl, mix flour, Splenda®, orange juice, melted butter and pecans. Sprinkle the mixture over the sweet potatoes in the baking dish.
5. Bake uncovered for approximately 30 minutes or until sweet potatoes are heated through and the topping is golden brown in color. The casserole is best when served warm.

Diabetic Cranberry Sauce Recipe

Ingredients

- 1 cup Splenda®, granulated
- ½ cup water
- 3 cups fresh or frozen cranberries
- 1 Tablespoon orange zest
- 1 teaspoon ginger
- 1 teaspoon cornstarch

Directions

1. Combine cornstarch and water in a medium saucepan until the cornstarch dissolves.
2. Stir in cranberries, ginger, and orange zest and bring the mixture to a boil. Continue to stir constantly over medium-high heat.
3. Once well mixed, reduce the heat to a simmer and add Splenda®. Let mixture simmer for five minutes or until cranberry skins begin to pop. You will know the sauce is done cooking when it is thick and appears gelatinous.
4. Set the sauce aside to cool. Once it has cooled down, cover and chill the sauce for approximately 3 hours.

Diabetic Green Bean Casserole Recipe

Ingredients

- 1 ½ pound fresh green beans, trimmed
- 1 teaspoon extra virgin olive oil
- 1 ½ cup fresh mushrooms, sliced
- 3 tablespoons of whole-wheat flour
- 1 can of fat-free low-sodium vegetable broth (approx. 15 ounces)
- ½ cup skim milk
- ¼ teaspoon of ground white pepper
- ½ cup whole-wheat breadcrumbs
- Salt to taste

Directions

1. Preheat the oven to 350 degrees.
2. Cook the green beans in boiling water (it is best to cook them in a large saucepan) You will know that they are done when they are crisp and tender. Drain and set the green beans aside.
3. Heat the extra virgin olive oil over medium heat in a nonstick saucepan. Sauté the mushrooms oil for approximately five minutes. They should be tender.
4. Stir in the whole wheat flour and gradually add the vegetable broth. Continue to stir the mixture until it is thick.
5. Gradually stir in the skim milk
6. Once the mixture begins to bubble add the green beans, ground white pepper and salt.
7. Transfer the mixture to a 2-quate baking dish and sprinkle with breadcrumbs.
8. Bake for approximately 20-25 minutes or until the bread crumbs are golden brown.

If you give any of the recipes a try, or if you have other tasty diabetic-friendly Thanksgiving recipes to share, let us know in the comments below!

Related Resources:

• Cut Extra Calories from Your Thanksgiving Recipes (blog post)
• Less is More to be Thankful For (more healthy recipes)
• Emory Healthcare Healthy Recipes (website)

When at Halloween parties or celebrations:

• Prior to arriving at the party eat a healthy snack or dinner.  This will cause you to be less hungry and therefore not as tempted to eat sugary sweets and candy offered at the party.
• Be the last in line for buffet foods or appetizers.  Foods generally appear less appetizing once many people have picked through them.
• Be mindful of what you are eating.  The average individual eats about 44% more calories than normal in a group setting.   Keep a mental checklist of what you have had while at the party.  If possible choose fruits and vegetables over high fat foods such as chips, cheeses, and fried items.
• Drink water or a low-calorie beverage throughout the party.  This will cause you to feel fuller throughout the evening.
• Focus on socializing rather than eating.  By drawing your focus away from food you will be less likely to mindlessly eat throughout the party.

What else? Do you have other tips to help you overcome the temptation to splurge on too much candy or party food? Let us know in the comments below!

1. You think fat-free also means calorie-free – When a food claims to be fat-free, sugar-free, or light, it doesn’t mean the food is low in calories or even healthy.  Eating these foods often lead people to think they can eat more!  How many times have you thought, “These cookies are low-fat, which means I can eat more.”?  Always check to see how many calories there are in one serving before you begin eating to avoid any unwanted surprises.
2. You’re not being truthful to yourself – No one saw you eat that handful of potato chips, so it doesn’t count, right?  Accountability is a big part of weight loss, and it’s a lot harder to be accountable to ourselves than to other people.  Many people find using food diary websites or Smartphone apps to log their food intake as a great way to stay accountable.  Try using My Fitness Pal or Lose It!
3. You are skipping breakfast to save calories – People who skip breakfast actually eat more!  Eating breakfast kick-starts your metabolism for the rest of the day.  Eating only one or two large meals at the end of the day is like throwing wood into a fire that has no flame.   Eat something within one hour of waking up.  If you are not a breakfast person, try having a meal replacement shake or smoothie, which are not as heavy on the stomach.
4. You think you can’t exercise – Anything that raises your heart rate counts as exercise.  Think about what kind of physical activity you enjoy doing — you are much more likely to stick to it if you like it.  For those that are short on time, exercise is cumulative.  You don’t need to exercise for long periods of time to see the benefits.  And most importantly, remember that some exercise is always better than none at all.
5. You are expecting perfection – We all know that no one is perfect.  But for some reason, we expect ourselves to be perfect when it comes to losing weight.  We get angry with ourselves for “falling off the wagon”.  Learn to forgive yourself.  Remember that we don’t have to hit a home run; we just need to get on base.

Ah Nuts!
Nuts are a part of a group of foods often referred to as “healthy fats” due to their high monounsaturated fat content, which includes heart healthy omege-3. Nuts are also a good source of protein, fiber, vitamin E, and plant sterols. The dietary recommendation for nuts is equal to one ounce or one handful per day. Nuts make a great snack choice when on the go.

Carrots & Celery
Carrots and celery make great snacks that are not only healthy, but also easy to prepare. These family friendly vegetables are not only good sources of fiber but are also packed with several vitamins and minerals, such as vitamin C. Next time you are in the mood for a yummy and filling snack, try dipping a celery or carrot stick in your favorite all natural nut butter and enjoy.

Cheerios & Raisins
Did you know that Cheerios may help lower your cholesterol? Did you know that 1 cup of Cheerios is also an excellent source of fiber, which helps to increase satiety? Not only is Cheerios a healthy and delicious breakfast cereal, but it can also be eaten as a yummy snack too. For some added anti-oxidants, combine Cheerios with one small box of raisins or a small handful of dried cranberries.

Snacks should not only be nutritious and delicious, but also should be easy and on the go available. One suggestion is to make your snacks at the beginning of the day or the night before. Then you will be already when it is time for your smart and simple snack.