Oh baby-let's eat out!

A baby’s life is full of firsts.


First, steps, first words, first tooth and for parents who enjoy dining out we can add baby’s first meals out on the town. Sure you can BYOB-bring your own baby food but many restaurants today are equipped to whip up baby pleasing and nutrition friendly foods if you know what to ask for. Smartest first step: find a chef with a baby. Young chefs and restaurant owners with their own tots at home will no doubt be familiar with what might work for their youngest customers. Lance Gummere, executive chef at The Shed at Glenwood in Atlanta, who has a sixth month old son Ryland, says he sympathizes with families looking to dine out, “We find that new parents and parents of young children steer away from dining out of paranoia that they are irritating the establishment so to counteract that we have Early bird specials for parents.” Gummere has even added pureed organic vegetables to the menu including butternut squash and English peas. He adds that offering menu specials to families seated before 6:30 pm helps other guests enjoy their meals too, “We do really try to push for the early dining because in trying to satisfy ALL guests, if we accommodate parents with children's bedtimes early, we can then entertain our adult crowd later and keep everyone happy.”

Baby Friendly Menu Tips
Table Lessons- Besides offering parents an alternative to cooking at home, dining out with small children even babies helps encourage a healthy curiosity about food and how to behave at the table at an early age.

Fruit First- Restaurants often have fresh fruit available. Depending on age of the baby and whether they need mashed bananas or are already into finger foods, ask for cut up fruit while you enjoy an appetizer. It not only gives them a serving or two of healthy fruit it keeps them busy.

Pasta Please- The old stand by plate of pasta is of course a favorite with easy to pick up penne or shells the best choice for babies working on their pincher skills. Ask for
pasta tossed with a little olive oil and grated parmesan cheese rather than coated in melted butter.

On the Menu- Try to work with what’s on the menu and ask for slight variations. For instance, miso soup at Japanese restaurants comes with chunks of tofu so ask for pieces of tofu on a little plate. It’s a good source of vegetable protein and other nutrients and soft enough for babies eating solid foods.

Simple is best- Often side dishes, even steamed vegetables, are prepared with too much salt. Request that baby’s vegetables or mashed potatoes be prepared without added salt. You may have to order a baked potato or sweet potato and mash your own at the table.

Beware the hot stuff- Kids, even the littlest one, move fast. One mom told me that her toddler was served hot chocolate in a cup with a lid and a straw and before she could grab it away, the baby slurped in the hot liquid and oh, the tears! Avoid spicy foods, too. It’s always best if you taste it first.

Be a Cut Up- To prevent choking risk, always cut cherry tomatoes, grapes and other foods into tiny bites. They’re easier to pick up with tiny fingers too.

Serve safe: Always a good idea to bring a portable place mat that can stick to table tops so you know the surface is clean and you can cut things up so that older babies can eat with their hands right off of the mat.

Fiesta of Flavors

Some like it hot and, according to 2009 trend watchers even more diners are joining the spicy food fan club. That means Mexican food is poised for even greater popularity. That’s good news for health-conscious flavor-seekers who are trying to eat less fat and calories because more Mexican menus and recipes are getting their zing from zesty calorie-free ingredients such as garlic, hot peppers, smoked chiles, fresh salsas, dried spices, tangy limes and fragrant herbs such as cilantro. While Tex-Mex dishes first attracted many of us to Mexican flavors with their liberal use of high-fat ingredients such as melted cheese, fried tortillas and gobs of sour cream, the latest taste trend is closer to the healthier, more traditional cuisines south of border.
Lighter Mexican on the Menu
Rosa Mexicana restaurant, located in Atlantic Station, has an impressive selection of healthier menu choices including Alambre de Camarones – Grilled shrimp marinated in garlic vinaigrette with onions, tomatoes, serrano peppers and Yucatan pico de gallo. They’ll even bring you raw jicama crudités instead of fried tortilla chips to enjoy with guacamole made fresh to order tableside. Jicama is a crunchy root vegetable also called the Mexican potato but tastes more like an apple. It’s low in calories (46 calories per cup and high in fiber (6 grams per cup). Compare that to a bowl full of fried tortilla chips at 20 calories per chip!!
Uncle Julio’s Mexican restaurant group, headquartered in Texas, has taken their healthy choices so seriously, they even teamed with a hospital in Dallas to create dietitian approved heart-healthy menu items. I like to customize a healthy meal at Uncle Julio’s by ordering the shrimp ceviche appetizer and three freshly made tortillas on the side. I wrap the shrimp in the tortillas, add some pica de gallo (chopped tomato, onion, garlic, jalapeno and cilantro) and a squeeze of lime. Skip the margaritas at 300 calories for a 6 ounce drink and choose a 12 ounce Tecate or Dos Equis beer at 150 calories or light beer at 100 calories. I’m happy to see other menu improvements around town, too. Tin Lizzy’s offers whole wheat tortillas and three different kinds of freshly made salsas.
Chipotle Mexican Grill with outlets nationwide has a corporate “Food with Integrity” program which includes serving naturally raised pork, chicken and beef as well as cheese and sour cream from dairies where cows are not treated with bovine growth hormone (rBGH). Dietitian’s note: this doesn’t mean these ingredients have any fewer calories.

Fiesta time
Ceviche- fish or shrimp marinated in citrus
Gazpacho- cold tomato, pepper and cucumber soup. Full of Vitamin C and beta carotene and only 60 calories a cup.
Fajitas: grilled beef, chicken or shrimp with peppers and onions; you control how much cheese or sour cream to put on each tortilla
Fish tacos: Southern California invention -ask for grilled fish, often served with tasty slaw
Grilled fish: look for “asada” on the menu which means grilled. Ask for fresh lime and salsas
Mexican Rice: flavorful side dish; 1/2 cup contains 150 calories
Beans: Choose pinto beans or black beans instead of refried beans (they usually have lard thrown in for flavor).
Enchiladas, burritos and tamales- often baked not fried. Watch portion size and limit cheese and sour cream toppings.
Fiesta of Flavors: Top everything with a healthy helping of shredded lettuce, chopped tomatoes, green onions, roasted bell peppers and pour on the salsa.
Tortilla Tip: Corn tortillas have 40 fewer calories compared to flour tortillas. Choose whole wheat tortillas when possible.

Border Control
Con Queso: Count 50 calories with every tablespoon of added cheese.
Chimichangas: fried flour tortilla stuffed with beef, chicken, beans or cheese
Chili Rellenos: chili peppers stuffed, battered and fried
Flauta: beef- or chicken-filled fried tortillas, often covered in creamy sauce
Nachos supreme: Mexican “Biggie” sizing; can be as high as 800 calories, with 65 grams of fat.
Taco salad: Sure, there’s some lettuce in there, but it’s mostly meat, cheese, sour cream and guacamole in a fried tortilla shaped like a bowl (Ole! The bowl alone adds over 400 calories!)
Refried beans: Due to added lard count 500 calories per cup.

There's more than one fish in the sea!

http://www.cbsatlanta.com/video/18528205/index.html
Steaming fish is a lot healthier than frying! Carolyn O’Neil visits Au Pied de Cochon restaurant in Atlanta to find out how the chef steams salmon in parchment paper and how you can make it at home!

http://www.cbsatlanta.com/video/18477341/index.html

There’s more than one fish in the sea! Carolyn O’Neil visits Au Pied de Cochon
Restaurant in Atlanta to sample a variety of seafood tastes from oysters to halibut including the classic French fish stew Bouillabaisse.

Meanwhile Back at the Ranch

Breakfast of oatmeal, prunes, freshly squeezed orange juice, fresh fruit, one egg poached over spinach and whole grain bread is heart and healthy fare served at Rancho La Puerta after an early morning hike in the mountains.

Although my first choice for a week away from home would not include all the flax seed you can eat and dinner without a wine list, I’m writing to you from a spa in Mexico that was founded as a fitness resort in 1940. Rancho la Puerta, located just south of the border below San Diego in the tiny town of Tecate, attracts visitors interested in improving their health and well being through sunrise hikes on mountain trails, days filled with yoga teachings, fitness classes and foods prepared with produce plucked daily from the Ranch’s gorgeous organic veg etable garden. It’s a principally vegetarian menu here with a few meals featuring fresh fish from the nearby coast in Ensenada. There’s no sugar in sight. Instead beverages and desserts are sweetened with agave nectar from the agave plant perhaps more famous for its role in making tequila. But, there’s no tequila here.
Deborah Szekely, now 86, founded Rancho la Puerta with her late husband Edmond as with the motto “always better and always changing”. While the basic food and fitness philosophies may not have changed much from the days when guests chopped and carried firewood and lunch consisted of cheese from goats tended here then, a homegrown tomato and sprouts from the sprouting room; the Ranch has kept pace with contemporary culinary trends and state of the art fitness training. Lunch today could include a lentil soup with open faced sandwich on whole grain bread with cheese, avocado, and tomato. Dinner is a four course affair with soup, salad, entrée and dessert. Last night we had a freshly made tomato and basil soup, a salad with blue cheese dressing, fettuccini prepared with fresh kale from the garden and lemon tiramisu made with agave nectar. There’s actually a lot to eat! Instead of doing ranch chores as guests did in the forties you get to pick your own physical activities. From strength training with a weighted bar in “Body Bar” classes set to the energizing sounds of The Killers and Kanye West to lessons in guided meditation with bird chirping new age music soundtracks there are exercise classes for every part of you. Lectures challenge the mind as well with experts on politics, finance, literature, art and history. It’s a week away from the real world and a really good time to check in with yourself to see what changes can and should be made to improve body, mind and spirit.
Lessons Learned at the Ranch to Take Back Home
Try the Plate Flip- fruits, vegetables, beans, cereals, seeds and nuts are the stars of the meal here with small but satisfying servings of fish or shrimp. The typical American plate is dominated by large servings of meat with veggies as supporting players. Flip that notion and enjoy four to six ounce servings of meat, chicken, pork or fish with larger servings of veggies and whole grains. .
Try New Foods- it’s the best way to add a variety of new tastes and nutrients to your diet. This week I’ve tried flax seeds sprinkled on cereal (good source of healthy Omega 3 fats) and I liked the nutty crunch and knowledge it may help make my hair shinier!
Try Less Sugar (and alcohol )- a vacation away from favorite indulgences is a living/learning adventure too. I drank water instead of wine this week- think of the calorie savings! And agave nectar is a nice sweetener because it’s so intense you don’t have to use much to sweeten coffee or tea ( so you save calories) and since it ranks lower on the glycemic index it’s absorbed more slowly into the blood stream.
Try Self Monitoring – we wear pedometers while at the Ranch so we can measure how many steps we take each day. You’re supposed to get 10,000 steps a day as a fitness goal. I’m continuing that at home and I’m sure will be horrified to see how few I get the days I sit and write this column!

Feel Like Snack? They Can Make or Break Diet

Snacks, by definition, are eaten in between meals to help curb hunger or give you a boost of needed energy.
They can be part of a daily nutrition plan to get all of the nutrients you need to be healthy. They can also derail diet plans if a bite of this and sip of that puts you over your limit. So as you pop into convenience stores while you’re out and about or linger longingly near the candy display at the supermarket check out counter, think before you succumb to a snack attack.
When snacks are good
Snacks should be considered mini-meals with a mix of nutrients that includes whole grain or high fiber foods and some lean protein. Here are some healthy grab and go snack ideas:
• Small oatmeal raisin cookie with a small carton of fat free or 1 percent milk.
• A few pieces of dried fruit such as prunes, apricots or raisins with a small carton of lowfat yogurt.
• A couple of packaged cheese sticks (Colby, cheddar, reduced fat if available) with whole grain crackers.
• Fresh apple slices or celery sticks with peanut butter.
• Make-your-own lettuce wraps — a slice of turkey or leftover chicken wrapped in a romaine lettuce leaf.
• Hard boiled egg with a couple of carrot sticks.
Snacks can be a great opportunity to sneak in the needed number of servings of fruits and vegetables per day. A bunch of grapes and a handful of nuts make a great snack while driving on a long car trip or during an unexpectedly long commute home. The fruit is not only a source of vitamins, minerals and fiber, but it also contains fluids to help keep you hydrated.
When snacks aren’t good
Some folks chomp on snacks because they’re bored, not hungry, and that of course is not a good thing, especially if you’re trying to limit calories for weight management. Salty snacks can put daily sodium intake over the limit. Fried snacks can put you over your daily fat and calorie limit. Sweet snacks can spike blood sugar levels that come crashing down too fast, causing an energy crash, too. Any snack that puts you above and beyond your calorie level for the day is overkill nutritionally and you’ll see the results on the bathroom scale as the numbers go in the wrong direction! Just because that fried chicken finger choice at a fast food place is called a “snack pack” doesn’t mean it’s the right snack for you.
Best diet snacks
Snacks are not only a welcome part of a weight management plan, they can be allies in the battle. You should plan on no more than 200 calories per snack. The fiber, fluid and lean protein in small portions of foods chosen as snacks can keep your blood sugar on an even keel to help you curb hunger pangs and keep energy levels up so that you get the physical activity that you need.
Healthy snacks include combinations of fruit ( fresh, frozen, canned in juice), vegetables (fresh, cooked, in juice form) whole grains (breads, crackers, tortillas or cereals, lowfat or nonfat dairy products (glass of milk, carton of yogurt, serving of cottage cheese, slices of cheese, frozen nonfat milk desserts), nuts (a handful, not a canful), legumes (black bean dip, hummus spread) and lean protein (hard boiled egg, roast beef, turkey, smoked salmon).
Look for products that are portion controlled for you, such as small packets of nuts, applesauce and yogurts. Look for whole grain products with at least 3 grams of fiber per serving.
Look for frozen dessert products with less than 100 calories per serving.
Kid-friendly snacks
Children need snacks. Depending on the age, they just seem to do better with smaller meals spread throughout the day. So, again, think of snacks as mini meals and great opportunities to deliver needed nutrients. Junk foods are often defined as foods that don’t deliver any nutrients, just fat, sugar and calories. So since tiny tummies have room for only so much food, why fill them up with junk foods’ empty calories? Now, there’s nothing wrong with cookies, crackers, chips and even the occasional candy. But choose versions that sneak in needed nutrients such as oatmeal raisin cookies (fiber), whole grain pita chips or other crackers (fiber, and whole grain nutrients). Dipping fruit into chocolate sauce such as strawberries, chunks of pineapple or banana is preferred over chocolate bars. Also, some fast food places offer cut up fruit to go. It’s a treat that delivers vitamins, minerals and phyto nutrients (plant nutrients) that help children’s bodies and minds develop.
Need snacks in the car?
Easy-to-peel-and-eat Clementine oranges are in season right now and the perfect size for kids. How about slightly sweet tasting grape tomatoes (just like fresh grapes, cut these in half for kids under age 3 to prevent choking) or those fresh carrot chips? Offer with lowfat ranch dressing or hummus (chickpea spread) as a super after school snack that serves up many nutrients.
Beverages as snacks
Yes, beverages count! In fact, staying hydrated is vital to support good health for your body and mind. Even if you’re mildly dehydrated you can feel lethargic, irritable and it can diminish mental focus. The best liquid snacks deliver plenty of water whether they’re in the form of plain water, flavored waters, nonfat milk, unsweetened iced tea or 100 percent fruit or vegetable juices. But when liquids contain calories, remember the liquid portion of portion control. A glass of fruit juice should be 6 ounces (which counts as a fruit serving) not an 18-ounce tumbler. And of course, that 36-ounce Big Gulp cola can add up to a lot of unneeded excess sugar and calories.

Jump Start New Year's Diet Now

Happy New Year!

Well, I'm popping the Champagne early to celebrate

the fact that the Holidays can actually be the best time

to start putting your New Year's Diet Resolutions into

action!

The holidays may not seem like the ideal time to start a diet. After all, isn’t this the season when platters of cookies litter the office and neighbors invite you over for huge holiday buffets? Add to that the family celebrations with your aunt’s triple chocolate fudge and uncle’s rum soaked eggnog and the holidays can be a mine field of fattening foods. But, ask yourself “Is it really any different the rest of the year?” Every season brings its own timely temptations from Super Bowl Sunday’s snacks to Fourth of July fried chicken and ribs. So why not resolve to recognize these waist widening challenges and learn to apply some slimming strategies when the landscape is fat with indulgent food choices. Research shows that the most successful dieters- those who lose weight and keep it off for the long haul- practice healthy eating and exercise habits all year long. They don’t have New Year’s diet resolutions that lapse by January 31st because they don’t make big promises that are impossible to keep. For instance, if you’ve ever vowed on January 1st that “I’ll never eat ice cream again!” or “I’ll never order French fries again!” then you made one of the biggest New Year’s diet mistakes- biting off more than you can chew. Instead, set a time limit or portion limit. “I’ll only eat French fries once a month.” Or “I’ll only eat ice cream in a really small bowl.”
There’s no time like the present to make a fresh start and begin new healthier eating habits- even if you’re headed out to a holiday party tonight! So, hit the reset button to refresh your screen and follow the FRESH start rules to help your hips survive the holidays.

Fresh Start Diet Rules for Surviving the Holidays

F- Freshen up your food life- Keep fresh fruit and other healthy snacks such as whole grain crackers, nuts, and fresh veggies on hand at home. A handful of almonds or walnuts before heading out to a party can calm your appetite so you don’t dive into the buffet the minute you arrive. Stock your pantry with whole grain pastas, brown rice and your fridge with low fat or non fat milk and yogurts.

R- Recognize barriers- OK it’s going to be tough to say ‘No’ to holiday favorites like chocolate fudge and that creamy cheesy hot artichoke dip. Know your splurge foods and resolve to enjoy them in small quantities. Use a small plate to serve yourself. Research shows your mind will think it looks like a lot more food than the same amount on a large plate.

E- Enjoy the taste of eating right – Did you know that the deviled eggs, steamed shrimp, roast beef and chicken on skewers often served at holiday dinner parties are all diet-friendly lean protein choices? Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce and salsas. Remember that some foods are actually allies in the weight loss war. Broth based soups, veggies, fruit and whole grains fill you up with out filling you out.

S- Start new habits- Keep a list of what you’re eating and drinking for a few days. Be as specific as possible on types of foods and amounts. Don’t know what a cup of mashed potatoes looks like? Get some measuring cups out and become familiar with portion sizes. This snap shot will help you keep track of over eating and while you’re at it- write down your physical activity. Did you take the stairs instead of the escalator at the mall? That counts, too!

H- Have a plan – Eat breakfast. Schedule time to take a walk or go to that yoga class. If you’re going to a pot-luck bring the salad or vegetable side dish. If Friday involves a big dinner party, eat less on Thursday and walk more on Saturday. If it’s a three hour car ride to Grandma’s pack fresh fruit and a turkey sandwich for the road so you don’t have to stop at a fast food joint. Save the calories to enjoy holiday treats when you get to Grandma’s. Successful long term weight control is a balancing act.


Keep in mind that most people gain about one pound over the holidays. That doesn’t sound like much but if you don’t lose it- after ten years that’s ten pounds. If you maintain your weight this time of year, that’s great! You won’t even need a New Year’s diet resolutions! If you’d like to share your healthy holiday eating tips I’d love to hear them. Please email me at http://www.carolynoneil.com/ or
visit my blog http://www.dishondieting.blogspot.com/

Tis the Season for Slimming Cocktails

Tall and slender. Bubbly and bright. Luscious and cool. Ah, the temptations of cocktail hour.

From retro whiskey sours and Kir Royals to trendy pomegranate martinis and green tea infused vodkas, the clever concoctions created by bartenders today offer a fantastic assortment of enticements long before the dinner menu even hits the table. So, the hospitable greeting, “Would you like to start with a drink?” introduces the first challenge to diners with an eye on calorie control when dining out. Got your eye on a shaken and not stirred martini? Here’s how to do the metabolic math on alcohol. The standard 1.5 ounce serving of 80-proof alcohol has 96 calories even before you add any mixers. Whether you're drinking a beer or a Bellini; the higher the alcohol content, the higher the calories.
For example:
80-proof vodka (40% alcohol; most common) - 64 calories per 1oz
100-proof vodka (50% alcohol)-82 calories/1 oz
And it’s real easy to overdo it with alcohol calories. Here’s why. 1 gram of alcohol has 7 calories, compared with only 4 calories for a gram of carbohydrates or protein. There are 9 calories per gram of fat. So, even though you won’t find the number of grams of alcohol per ounce on a wine list, you get the idea that alcohol is a pretty concentrated source of calories.


But Green Tea is Healthy, right?
The restaurant’s bar often isn’t far from the kitchen these days and modern mixologists are borrowing from popular culinary trends. Enter the pomegranate martini. Sure pomegranate juice is super high in antioxidants and research does show that the kind of nutrients it contains can be heart healthy. But, most studies looked at the effects of 8 ounces of pomegranate juice per day for 45 days- not eight drops in a martini on a Friday night. Same goes for green tea infused vodkas or other concoctions including green tea in the recipe. There’s generally not enough to pack a health promoting punch. Enjoy the flavor. It’s a cocktail not a cure. Well, guess it depends what ails ya!

Dessert in Disguise
From frozen strawberry pina coladas to Key Lime pie martinis served with graham cracker cookie crumbs on the rim-they’re creamy, delicious and loaded with calories. If you must imbibe say hello to your liquid dessert! And goodbye to any other splurge items on the menu tonight. If you want to end the meal with a sweet drink, order a small (1.5 oz) after dinner liqueur like Grand Marnier or Amaretto, over ice and sip slowly for 120 calories.

Bottom’s Up?

400+ Calorie Splurge Club- It’s the fat in the cream that ups calorie counts.
Pina Colada (5oz), Chocolate Martini (5oz), White Russian (5 oz),
Eggnog with rum (8 oz), Hot chocolate with peppermint schnapps (8 oz)

300+ Calorie Caution Club – It’s the sugar in the mix that drives up calories.
Mojito (8oz), Margarita (8oz), Whiskey Sour (8oz), Mai Tai (6oz), Cosmopolitan (5 oz)
coffee or chocolate liqueur (4 oz)

200 and under Calorie Slender Sipping Club
Martini (2.5 oz): 160 calories -This is a small martini by restaurant standards!
Port wine (3 oz):128 calories – High alcohol content means high calorie content.
Bloody Mary (5 oz): 118 calories – Good source of vitamin A but watch the sodium.
Red wine (5 oz):120 calories- Higher alcohol reds will have more calories.
White wine (5 oz): 120calories-Sweeter whites will have more calories.
Champagne, Cava, Prosecco or other Méthode Champenoise wine (5oz): 106-120 calories- Is this why French Women Don’t get Fat?
Wine spritzer with sparkling water (5 oz): 100 calories – More hydration, same festive glass!
Spiced cider with rum (8 oz):150 calories- Hot beverages take longer to drink, too.
Vodka, Gin or Rum and tonic (8 oz): 200 calories- Order with diet tonic or club soda and save 100 calories.
Screwdriver (8 oz): 190 calories- Sub half of orange juice with club soda and cut 50 calories.
Mimosa (5 oz): 100 calories – About the same calories as Champagne alone but you get some Vitamin C in your drink.