Category Archives: Uncategorized

When the Food Scale Dies.

My new scale on the kitchen counter. The bowl is also the cover. Picture copyright NutritionMap 2012

A digital food scale is the best tool in your kitchen for portion control.  A friend of mine recently told me his story of his predicament when his scale died while measuring his meal.  I should not have laughed, because that following week my 10 year old scale kicked the bucket.  Now you may be thinking “what’s the big deal?”  however my digital food scale keeps me in line when it comes to measuring my portions, especially snack foods.

I ran out and purchased a new one, returned it the same day because the buttons had to be punched to work and picked up a new one to try.  My scale had a great run however I am in love with my new scale.  I keep it on my kitchen counter at all times instead of putting it away after each use.

For more information on how a digital food scale can help you lose weight and keep you in line check out my book Nutrition Map: Your Guide to Eating Healthy in the Real World available in print and digital copies.

Vermont: The Burlington Edition.

My husband and I have come to the conclusion that our vacations revolve around food and the fun sights (and signs) we can find.  We even passed a farm that had a Camel.  Yes, a camel.  Sure of that one.  My husband wouldn’t pull over to get a picture.

So here is Day 1:

StarWars marathon for almost 7 hours, no naps for the big boy!

Copyright NutritionMap 2012

This lasted for all of 10 minutes before she asked to stop for the bathroom and caffeine for her parents 😉

Copyright NutritionMap 2012

American FlatBread Dinner: Cell phone use in the restaurant frowned upon.  Sign said so at the door.

Copyright Nutrition Map 2012

Ben and Jerry’s Flagship store.  She didn’t want her dessert.

Copyright Nutrition Map 2012

Vernon, NJ has BoYa Chinese restaurant, Burlington, VT has FuDa! No we didn’t we eat here. Yet.

Copyright Nutrition Map 2012

Mindful Eating?

Have you ever sat down to eat, answered your telephone, hung up, only to realize that the food is gone and you can’t really recall if it was tasty or not?

Have you consumed your lunch while at your desk at work or in a home office and wonder hours later “did I eat lunch today?”

Have you ever sat down to watch a movie with a bag of potato chips and look down to find that you ate more than half the bag and the movie isn’t even over yet?

This, my friends, is what is referred to as “mindless eating” and we are all guilty of this at some point in the day if not at every moment food touches our lips.  The latest in the bag of clever tools for weight loss is “mindful eating”.  Is there really something to this?  Well actually, yes, yes there is.

Early in January 2012, NPR’s food blog “the SALT” featured an article on mindful eating titled “How to Eat Out Without Putting on the Pounds” ( that was attacked in the comments for pointing out that practicing mindful eating could actually lead to less calories consumed (especially the earlier comments when the article was first published).  The New York TImes Health Section posted a similar article about a month later (   Lets face it folks, the lower the amount of calories you take in the easier it is to lose and maintain weight loss, however weight loss is not easy, and weight maintenance can be even more difficult.    Being more mindful of what you eat will not only make you enjoy every bite, slow you down, help you learn when to put the fork down and walk away, but can help ease digestion for many of you out there.

So how do you do it?  The gist of “mindful eating” is to remove all distractions at meal times and focus on what you are about to eat.  Sounds easy, doesn’t it? Not so fast.  Try it the next time you sit down for a meal and let me know how it goes.

Happy and Healthy Thanksgiving!

Thanksgiving means different things for different people.  For some, it is a day full of friends, family, food, floats, and/or football.  For others it signals the beginning of the shopping, I mean the holiday season.

Whatever it means for you and your family, the day usually centers around a carbohydrate parade of dishes from sides to desserts with the guest of honor, the turkey.  The day is a food fest with little consideration for eating healthy.

One of the things that I often hear in my office is “I will start a diet after the holidays”, or “I will start eating healthy during the new year”.  I hate being a “killjoy” but what if

    • eating healthy was part of your everyday life?
    • there wasn’t a time to be “good” or “bad”?
    • you started to realize that you have access to food no matter when you want it and no longer need to gorge yourself excessively?

What if the holidays became what they were supposed to be? A time to be thankful for all you have and the potential to become? A time to be compassionate for those that have less than you do?

If possible keep in mind:

  • Do not starve yourself all day long! Continue to follow the Nutrition Map plan and have breakfast within 1 hour after you wake up in the morning and then every 2-4 hours thereafter.
  • Make fitness part of your day.  Enjoy a morning walk, run or hike with the family or before you leave the house for family gatherings.  Schedule activities or games throughout the day that require physical movement, and no, walking from the table to the couch and back does not count.
  • If you have a juicer consider juicing for the day for breakfast, lunch or snack depending on what time you are scheduled to eat.  No juicer? Do not fear. You can make a smoothie with water or milk (or milk substitute like soy or almond), fresh or frozen fruits and toss in a few handfuls of spinach or kale.  If blended properly, you won’t even know the greens are in there.
  • At dinner time, have a plate and stick to 1 plate only.  Don’t pile the food onto your plate.  You can have more in 2-3 hours if you are hungry again.  Spread out those carbohydrates.  Your gut will thank you for not subjecting it to indigestion (reflux, “upset stomach”, food “not agreeing with you”).
  • As always: Listen to your body!  When you begin to feel full, STEP AWAY FROM THE TABLE!
  • Have plenty of fruits and vegetables:
    • Have at least 1 fruit and 1 vegetable with each meal and snack throughout the day.
    • Have at least 2 non starchy vegetables with your main Thanksgiving meal.
    • Be that guest! Bring 1-2 different fruit and/or vegetable dishes to the meal.
  • If all else fails and you overindulge remember that you can jump right back on the eating healthy wagon.