Your Big Fat Boyfriend

New Study: Living With Men Makes Women Fat

Jenna — Thu, 07 Jan 2010 18:08:34 +0000

MORE PROOF OF BFB SYNDROME!: Saying “I do” or even living with a man may cause a larger waistline, according to a 10-year study published in the American Journal of Preventive Medicine. WNBC’s Roseanne Colletti reports.

Visit msnbc.com for breaking news, world news, and news about the economy

WISE-GUY RULE: Don’t Be a Food Hound This Holiday

Jenna — Tue, 01 Dec 2009 18:53:47 +0000

A recent piece on MSNBC.com highlighted an issue that often comes up between BFBs and the ones that love them this time of year: What do you do when the person you care about most is eating lots of high-calorie, not-good-for-them foods over the holidays, especially if they have a health issue like heart disease or diabetes or are already tipping the scales toward an unhealthy weight? Do you say anything? Do you give them “the look” when they reach for a third serving of mashed potatoes or a fourth cookie or slice of pie?

No, no you do not. Bethany Thayer, a spokesperson for the American Dietetic Association, made a few great points in the article and I agree with them all, especially this one:

“It’s really hard to watch the people you love do things you know may cause them discomfort, hurt them or even shorten their lives. Unfortunately, no matter how hard we try, we cannot control other people’s behavior, only our own.”

In chapter 9, Health-ify That Boy, I talk all about this issue and the very, very fine line that exists between nudging because you care and very destructive nagging. Whether it comes in the form of eye rolling, words, or the before-mentioned look, the only thing it’s going to do is cause fights and resentment between you both.

Especially during the holidays, if the man you love loves holiday goodies enough to pile on holiday pounds, plan a few active dates (ice skating, skiing, power shop the biggest mall in your area, cut down your own Christmas tree!), and then forget about it and focus on yourself. Try bringing a healthier option to the table (for instance, I always make mashed cauliflower at Thanksgiving so I can have mostly that and just enough mashed potatoes to feel satisfied), up your own activity to give yourself a burst of mood-upping endorphins, and remember that the best thing you can do is be a good example and take care of yourself. Then, focus on all the reasons why you love him and enjoy the holiday!

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HOLIDAY HELP: Thanksgiving Calorie Burners

Jenna — Mon, 23 Nov 2009 01:09:46 +0000

I love Thanksgiving. It’s my favorite holiday, the Big Holiday for my family, where everyone converges under one roof for a day or two of quality catch up time and lots of good food. But, of course, staying active enough to offset all the tasty T-Day treats is no small feat. So while I do my best to always get in a good sweat session the morning before the big feast, I also try to stay busy around the house cooking, helping keep things clean or whatever else might need done. (Check out our festive table from last year, courtesy of moi. ;) )

Whether you’re spending Thanksgiving with your family, traveling to his, hosting for the first time, or are close enough to both groups of loved ones that you’ll be bombarded with two entire T-Day dinners, every little bit of activity counts. (Especially if your gym time is crowded out by traffic jams and and airports, last-minute pie baking, and a little family face time.)

Here, the average calories a 135-pound woman burns doing common Turkey Day activities.
The day before, and maybe, after …

Housecleaning for 60 minutes: 218 calories

Scrubbing floors for 45 minutes: 255 calories

Stacking firewood for 15 minutes: 92 calories

Vacuuming for 30 minutes: 76 calories

Dusting for 30 minutes: 71 calories

Making beds for 10 minutes: 23 calories

Thanksgiving Day…

Preparing dinner per 60 minutes: 132 calories

Rearranging heavy furniture for 15 minutes: 101 calories

Building a fire inside for 15 minutes: 45 calories

Setting the table for 10 minutes: 28 calories

An hour of touch football in the backyard: 494 calories

Carrying around your (or his!) nieces and nephews for 60 minutes: 202 calories

Washing the dishes by hand for 60 minutes: 137 calories

Carrying all of the trash from the house in 20 minutes: 51.02 calories

A little post-Thanksgiving TV-watching for an hour: 64 calories
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WOMEN’S HEALTH, NOVEMBER 2009: “End PMS Misery”

Jenna — Sun, 01 Nov 2009 18:22:18 +0000

Hey, guys. Check out the piece I did for Women’s Health November 2009 issue, on newsstands now.

END PMS MISERY
Feel beastly when you’re pre-period? Pinpoint your symptoms, then follow our advice for fast relief.
BY Jenna Bergen

Go with the flow? For many of us, that’s a lot easier said than done. Roughly 80 percent of women report dealing with at least mild premenstrual symptoms. But killer cramps, belly bloat, and mood swings straight out of a Lifetime movie don’t have to rule your cycle. Whether PMS is a mild nuisance or a monthly torment, here’s how to get your life back.

If you’re….SLIGHTLY OUT OF SORTS

Pass on salt-laden foods
Your body stores sodium so that if the released egg gets fertilized, the baby will have all the fluids and electrolytes it needs. To avoid puffing up, nix sodium-packed processed foods a few days before you normally start to hold water.

Hit the mat
A steady yoga practice can cause a significant drop in both psychological and physical symptoms of PMS, a study in the Journal of the Indian Academy of Applied Psychology found. Exercise, relaxation, and stress management all appear to help PMS symptoms, and yoga offers a little of each.

Snack wisely
The same hormones that cause premenstrual cramping can also cause your intestinal walls to contract, resulting in diarrhea. Reach for foods rich in soluble fiber, such as cooked vegetables, bananas, and oatmeal, to add bulk to your stool. Fiber also helps keep you full, which can help blunt pre-period food cravings

If you’re…MODERATELY MISERABLE

Combine dairy and vitamin D
A Columbia University study found that getting 600 milligrams of calcium (that’s equivalent to a glass of milk plus a cup of yogurt) twice a day cut participants’ premenstrual fatigue, cravings, and bummed-out moods by almost half. Experts say it’s best to get calcium from dairy, but if you’re not a lactose lover you can pop two 500-milligram supplements along with a supplement containing 800 to 1,000 IU of vitamin D.

Get wet
If avoiding sodium-drenched foods isn’t enough to wring you dry during the week before your period, try a 20-minute swim to ease the bloating instead. The pressure of the water causes extra fluid to move back into the bloodstream, which helps cut down on swelling. No pool? Soaking in the tub for the same amount of time can have a similar effect.

Add a little spice
A pinch of saffron may help tame the monthly beast by increasing serotonin levels. In a recent study published in BJOG, a journal from the British Royal College of Ob-Gyns, women who took 15 milligrams of saffron extract in the morning and evening saw a significant dip in irritability, fatigue, and depression. Saffron appears to work by boosting levels of the feel-good chemical serotonin, which can plummet before menstruation

If you’re…SERIOUSLY PSYCHO

Ask about meds
Taking certain brands of antidepressants on the days leading up to your period might help bring a low mood back to normal. You can start taking them after day 14 of your cycle, when ovulation typically occurs, until your period starts. You’ll also see fewer side effects than you would if you took the pills all month.

Double up against cramps and migraines
Menstrual migraines tend to be more severe than the head bangers that occur at other times during your cycle. The prescription painkiller Treximet may ease pain faster and keep it away longer than taking a migraine drug alone, according to two new studies in Obstetrics & Gynecology. As a bonus, Treximet also eases cramps.

Switch your birth control
Trading in your regular birth control pill for Yaz, which is FDA-approved to treat severe mood swings, might give you (and the innocent bystanders around you) a break. Fewer placebo pills per month mean a more steady drip of hormones, so the body’s hormonal rollercoaster has less of a chance to kick in.

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AVOID HALLOWEEN HANGOVER: Is Your Favorite Candy a Trick or a Smart Treat?

Jenna — Wed, 28 Oct 2009 22:19:09 +0000

Whether you’re planning a party, handing out goodies, or trying to resist the candy-filled bucket that your BFB’s mom so sweetly mailed him, Halloween treats are everywhere. Check out the list of usual suspects below and rate them from the best to worst. (It’s harder than you think!)

A. A handful of candy corn
B. A packet of Fun-Sized M&M’s
C. A packet of Fun-Sized Skittles
D. A packed of Fun-Sized Reese’s Pieces
E. A Tootsie Pop
F. A Fun-Sized Milky Way
G. A Fun-Sized Butterfinger

THE RESULTS
C. A packet of Fun-Sized Skittles: 60 calories, 13g carbs, 11g sugar, 0g fat, 0g sat. fat
E. A Tootsie Pop, Serving Size: 60 caloires, 15g carbs, 10g sugar, 0g fat, 0g sat. fat
F. A Fun-Sized Milky Way: 75 calories, 12g carbs, 10g sugar, 3g fat, 2g sat. fat
D. A packet of Fun-Sized Reese’s Pieces: 95 calories, 12g carbs, 11g sugar, 4.5g fat, 3.5g sat. fat
G. A Fun-Sized Butterfinger: 100 calories, 15g carbs, 10g sugar, 4g fat, 2g sat. fat
B. A packet of Fun-Sized M&M’s: 100 calories, 15g carbs, 13g sugar, 4.5g fat, 2.5g sat. fat
A. A handful of candy corn (26 pieces): 140 calories (about 5 calories per corn), 36g carbs, 28g sugar, 0g fat, 0g sat. fat

FINAL WEIGH IN: Sugar-saturated treats like candy corn can be far worse than a melt-in-your-mouth piece of chocolate. And the fact that they’re normally served in a feeds-twenty dish can make taking more than one handful all too easy. So opt for one or two Fun-Sized pieces and call it a night. You’ll get the taste you want without feeling a sugary-sick, Halloween Hangover.

YBFB WARNING: Microsoft and Burger King Release Seven-Patty Whopper for Windows 7 Launch

Jenna — Fri, 23 Oct 2009 13:57:44 +0000

In what may be the grossest, strangest, and totally terrible-for-you marketing scheme yet, Burger King and Microsoft teamed up to create a seven-patty Whopper to mark the release of Windows 7. The mammoth burger contains more than 2,500 calories and went on sale in Japan outlets today.

“I need to shower after holding it in my hands,” said one customer, Kyoko Yamamoto, after merely trying to get a grip on the sandwich. “Grease is running down my arms,” she added. “There is no way you could eat that.”

I’m with her, but somehow I’m afraid many BFBs would disagree! Let’s hope BK isn’t crazy enough to bring it here.

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YBFB SPAGHETTI SAUCE REPORT: Read Ingredients to Be the Master of Your Marinara

Jenna — Mon, 12 Oct 2009 00:32:48 +0000

Before you whip up your next Italian masterpiece, make sure to read the nutrition label on that marinara. Sauces can be filled with un-touched tomatoes and fresh basil, or they can filled with not-so-good-for-you things like corn syrup and added sugar—some pack as much sugar as a half-can of Coke. Of course, sauces labeled “low carb” or “no sugar added” are often sweetened with artificial sweeteners like sucralose (Splenda), which have been shown to up your chance of weight gain.

So before you twist the top off another bottle, flip it around and check out the ingredient list. In general, a good store-bought tomato sauce should only have ingredients you can recognize and pronounce—i.e., tomatoes, basil, olive oil, etc., the shorter the laundry list of ingredients, the better—and should never, ever say “corn syrup or sugar” or start with an ingredient other than tomatoes. In general, reach for sauces that are no more than 70 calories per half cup.

Want to make your red-sauce dishes healthier? Check out this quick roundup.

SMARTER SPAGHETTI SAUCES—AND ONES TO LEAVE ON THE SUPERMARKET SHELF
All nutritional stats based on half-cup servings.

SMARTER SPAGHETTI SAUCES

Barilla Marinara Sauce
70 calories, 12g carbs, 6g sugar, 2g fiber, 1.5g fat, 0g sat. fat
Ingredients: Tomato, onion, and a unique combination of spices (Thyme, Parsley, and Black Pepper)

Cucina Antica Tomato Basil Sauce
35 calories, 4g carbs, 3g sugar, 1 g fiber, 2g fat, 0g sat. fat.
Ingredients: Imported San Marzano Italian Plum Tomatoes, Fresh Onions, Extra Virgin Olive Oil, Kosher Salt, Fresh Basil, Pepper

Classico Tomato & Basil
50 calories, 11g carbs, 6g sugar, 2g fiber, 1g fat, 0g sat. fat.
Ingredients: Tomato Puree (Water, Tomato Paste), Diced Tomatoes (Tomatoes, Tomato Juice, Citric Acid, Calcium Chloride), Onions, Salt, Basil, Garlic, Olive Oil, Dehydrated Garlic, Spice

Great Value Tomato Sauce (Target brand)
40 calories, 8g carbs, 4g sugar, 2g fiber, 0g fat, 0g sat. fat
Ingredients: * Unable to find them. If anyone has a bottle at home, please let me know!

Massimo’s Organic Gourmet Tomato Basil Sauce
20 calories, 4g carbs, 2g sugar, 2g fiber, 0g fat, 0g sat. fat
Ingredients: Tomato, Crushed, Organic, Onions, Fresh, Organic, Oil, Ex. Virgin Olive, Organic, Salt, Sea, All Natural, Basil, Fresh, Organic

Ragú Light No Sugar Added Tomato & Basil
50 calories, 9g carbs, 6g sugar, 3g fiber, 1g fat, 0g sat. fat
Ingredients: Tomato puree (water, tomato paste), diced tomatoes in puree, onions, salt, olive oil, garlic powder, onion powder, spices, basil, natural flavor

Trader Joe’s Organic Tomato Sauce
40 calories, 10g carbs, 2g sugar, 2g fiber, 0g fat, 0g sat. fat
Ingredients: Tomato puree, Sea Salt, Onion Powder, and Garlic Powder. All organic.

SAUCES TO LEAVE ON THE SHELF

Chef Boyardee Meatless Spaghetti Sauce
60 calories, 9g carbs, (Sugar not listed), 1g fiber, 2g fat, 0.5g sat. fat.
Ingredients: Water, Tomato Puree (Water, Tomato Paste), Modified Corn Starch, High Fructose Corn Syrup, CONTAINS LESS THAN 2% OF: Soybean Oil, Salt, Onions, Cultured Dairy Solids (Whey, Maltodextrin and Yeast Extract), Smoked Torula Yeast, Oregano and Natural Flavorings.

Del Monte Spaghetti Sauce –Traditional
70 calories, 14g carbs, 10g sugar, 3g fiber, 1g fat, 0g sat. fat.
Ingredients: Tomato Puree (Water, Tomato Paste), Corn Syrup, Salt, Soybean Oil, Dehydrated Onions, Onion Powder, Tomato Concentrate, Carrot Fiber, Citric Acid, Spices, Garlic Powder.

Hunt’s No Added Sugar Italian Style Sauce
35 calories, 6g carbs, 3g sugar, 2g fiber, 0g fat, 0g sat. fat.
Ingredients: tomato puree (water, tomato paste), water less than 2% of: salt, soybean oil, dehydrated onions, carrot fiber, spices, citric acid, xanthan gum, sucralose, acesulfame, potassium, natural flavor

Prego Traditional
80 calories, 34g carbs, 10g sugar, 3g fiber, 3g fat, 0g sat. fat.
Ingredients: Tomato puree (water, tomato paste), diced tomatoes in tomato juice, corn syrup, vegetable oil (corn and/or cottonseed and/or canola), salt, onion powder, spices (basil, oregano spice), dehydrated garlic, citric acid, dehydrated parsley and flavoring

Ragu Chunky Super Vegetable Primavera
110 calories, 18g carbs, 12g sugar, 3g fiber, 3g fat, 0g sat. fat,
Ingredients: Tomato puree (water, tomato paste), zucchini, corn syrup, diced tomatoes, carrots, onions, vegetable oil (contains one or more of the following: soybean oil, corn oil), celery, green bell peppers, salt, garlic powder, parsley, basil, spice, natural flavor.

Walden Farms No Carbs Marinara
0 calories, 0g carbs, 0g sugar, 0g fiber, 0g fat, 0g sat. fat.
Ingredients: triple filtered purified water, tomato paste, sald, Worcestershire sauce, garlic powder, natural flavors, natural herbs and spices, soy protein, xanthan gum (thickener made from vegetables), citric acid, benzoate (to preserve freshness), sucralose (SPLENDA)

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YBFB COUPLE QUIZ: After-Dinner Drinks at Starbucks

Jenna — Tue, 06 Oct 2009 00:06:39 +0000

It’s a beautiful, cool fall night. You and your sweetie have just ended another fun dinner date and in preparation to stay awake for the late-night movie, trod down to Starbucks. As you stand before the bubbly, over-caffeinated barista, you know the best thing for you is the basic coffee of the week, but the sweet smell of lattes quickly erases the memory of your pasta dinner. Your mind is made up. You’re gonna order one … but which is your best bet?

THE CHALLENGE: List these delicious coffee drinks in order from best to worst by calorie count—no cheating!— and see who does better, you or your BFB! (Note: All calorie counts are for 16 ounce-coffees, made with 2% milk, and include whipped cream if offered.)

THE PRIZE: Superior knowledge and, of course, bragging rights—it’s harder than it seems!

A. Caffè Mocha
B. Cappuccino
C. Pumpkin Spice Latte
D. Cinnamon Dolce Latte
E. Caramel Macchiato
F. Cafe Latte

See how you did!

A. Cappuccino: 120 Calories, 12g carbs, 10g sugar, 4g fat, 2.5 sat. fat
F. Cafe Latte: 190 calories, 18g carbs, 17g sugar, 7g fat, 4.5g sat. fat
E. Caramel Macchiato: 240 calories, 34g carbs, 31g sugar, 7g fat, 4.5 sat. fat
B. Cinnamon Dolce Latte: 330 calories, 42g carbs, 39g sugar, 13g fat, 8g sat. fat
C. Caffè Mocha: 330 calories, 43g carbs, 33g sugar, 15g fat, 8g sat. fat
D. Pumpkin Spice Latte: 380 calories, 51g of Carbs, 49g sugar, 13g fat, 8g sat. fat

FINAL WEIGH IN: That pumpkin spice might smell good, but it also has 50 more calories than a regular caffe mocha—not to mention an actual slice of pumpkin pie is fewer calories than the less-satisfying version you’re sipping (a slice rings in around 335 calories). But if fall isn’t here until Starbucks releases their Pumpkin Spice Latte, opt for the tall size instead to save 80 calories, or leave off the whipped cream to save 70. And replacing 2% milk with skim in any 16oz-order will save you about 50 calories.

BFB BEER REPORT: Sip Slower to Keep Your Oktoberfest From Adding Pounds

Jenna — Mon, 28 Sep 2009 18:26:34 +0000

Pumpkins and weather cool enough for layering might be what you look forward to each fall, but for many BFBs, it’s football and the return of their favorite beer—Oktoberfest. Not only are these varieties popping up on bar menus, but there are also the parties and fests themselves.

If you can’t help but swap out your regular lite order for a sweet, fall-filled glass, you’re not alone. Just keep in mind that, on average, Oktoberfests run about 80 to 100+ calories more per bottle than calorie-conscious beers like Miller Lite (96 calories per 12-ounce bottle).

To keep calories in check, tip back half the number of glasses that you usually would when you’re drinking. Luckily, thanks to the full-bodied nature of these autumn beers, sipping is the best way to enjoy them anyway.

Check out the calories of some of the most popular Oktoberfest brews below.

CALORIES IN POPULAR OKTOBERFEST BEERS
All calories based on 12-ounce bottles. When calorie info wasn’t listed online, breweries were called directly.

Dogtoberfest, 159 calories
… a great red copper tone and the scent of malty sweetness with hints of caramel

Paulaner Oktoberfest Bier, 176 calories*
… light (Helles) German beer brewed in Munich and served at Oktoberfest

Great Lakes Oktoberfest, 180 calories
.. an amber lager with rich malt flavor balanced by fragrant noble hops

Samuel Adams Octoberfest, 180 calories
… a malt lover’s dream, masterfully blending together five roasts of barley to create a delicious harmony of sweet flavors including caramel and toffee

Hacker-Pschorr Oktoberfest, 185 calories
… sweet maltiness … over a clean, hop bitterness

Bell’s Octoberfest, 185 calories
… a full bodied, malty flavor that is balanced by a refreshing bitterness derived from fine noble hops

Thomas Hooker Octoberfest Lager, 186.9 calories
… a special blend of imported German malts that creates a full-bodied brew and stresses a malty flavor and lingering aroma

Summit Oktoberfest, 215-225 calories
… reddish-bronze color, smooth finish

* This beer is sold in 3.4 oz bottles, 50 calories, or 16-oz bottles, 224 calories, but we listed the 12-ounce amount to be fair.

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EARLY-MORNING INSPIRATION: One More Reason to Work Out Before Work

Jenna — Mon, 21 Sep 2009 12:07:56 +0000

On most weekday mornings, I’m up by 5 a.m. so I can squeeze my workout into my way-too-full workday (okay, sometimes I hit the snooze until 5:05 a.m., and then sometimes, if I feel really, really tired, I’ll hit it a second time until 5:08 a.m.— I’ll take any extra minute of pillow time I can get). I know, I picture all of you anti-morning people grimacing at the mere thought of such an early gym call—I get the same face from about three-quarters of the people who find out I’m up before the sun rises most months out of the year —and I understand their thoughts on why it sounds crazy.

It’s not easy to get up. I never, ever (very rarely, anyway), hop out of bed ready to go. I usually pad, bleary-eyed to the bathroom, brush my teeth, blindly search for some form of a t-shirt and workout pants, and usually waste a good five minutes trying to find a sports bra that’s not in my laundry basket already.

But it’s worth it. And this morning’s amazing sky that I tried to capture for you on my not-so-great BlackBerry camera made me want to tell you all again why forming the habit of early morning workouts is one of the best things you could ever do for yourself. Not only does it mean your evenings are free—whether your BFB propositions a spur-of-the-moment couch fest or dinner out, or you get stuck at work late, or your girlfriend calls to catch up, or you’re suddenly inspired to cook dinner, you can. Guilt-free. But it also means you get that amazing, can’t-beat feeling after you’re done and on your way to shower and get to work that no matter what else happens today, you’ve already done one of the most important things you could ever do for yourself. Even if you accomplish nothing else worthwhile today, you took care of yourself.

And sometimes, you even get to see a sky like this one. (Try to imagine it about 100 times more brilliant. Camera phones can only do so much.) I never would have seen it if I’d still been in bed! And tonight? Whatever I feel like.

FINAL WEIGH IN: The earlier you schedule your workout in the day, the better chance you have of not skipping it. Need some hope? It only takes about 21 days to form a new habit.

YOUR TAKE: Do you work out in the AM? If so, send me your AM workout photos that have inspired you, and maybe I’ll post them here! I’d love to see them! (And if you hate working out in the AM, how do you make sure not to skip out on your sweat sessions after a full day of work???)