Warm breeze, longer days, a calendar full of picnics and BBQs — it’s officially springtime! With all these obligations, it can be nerve-wracking to try to stick to your diet. These events can be filled with creamy potato salad, pies, mile-high sandwiches, you name it. There is still room for the almighty sandwich in your life (and your stomach). You just have to be smart about it. So get out your checkered tablecloth, find your best basket and strap on your sundress. Here are some guidelines to making the most out of this classic picnic staple.

The bread:

Before you quiver in fear and run for the solace of the salad bar, let me explain. Following a healthy eating plan doesn’t mean that you can’t eat bread. Although my book is called Bread is the Devil, I’ll be this first to say that not all bread is bad.

Ciabatta, pumpernickel, rye… The possibilities are endless! No matter how you slice it: Whole wheat or rye is the best option. You’ll also have to forgo anything bigger than a typical piece of bread. There is no reason a sandwich should be named after a submerged sea vessel. Don’t be fooled by the enticing allure of wraps. Most are nutritional wannabes, racking up 300-500 calories full of refined grains and oil. Choose La Tortilla fiber and flax corn tortillas. They clock in at a measly 45 calories, yet have five grams of fiber.

Sandwich spreads:

Aioli, chipotle mayo, and pesto are not your friends. Despite these condiments being offered on every sandwich menu known to man, they equal major calories — as much as 200-400! I love a tasty schmear as much as the next girl, but there are smarter choices than these sinful spreads. Opt for items such as mustard, relish, pickles, hot sauce or a lite soy sauce. If you’re still craving a creamy addition to your sandwich, use a Laughing Cow Light cheese wedge instead. They come in varieties such as queso fresco chipotle and sundried tomato basil, which give your sandwich instant flavor for only 35 calories.

In between the bread:

Most would say this is the part that really matters. There are so many things that you can make a sandwich out of, it’s easy to get deterred. Grilled chicken and turkey are typical healthy options, though it doesn’t have to stop at that. Try roasted vegetables (such as eggplant and zucchini) that have been marinated overnight in balsamic vinegar topped with one slice of Alpine Lace Swiss cheese.

Or change it up with mixing canned salmon (Did you know it’s always wild Alaskan?) with low-fat mayo, celery seed and chopped onions. It’s a top-notch alternative to typical tuna or chicken. And who can resist a classic PB&J? When spread on GG Bran crackers with Justin’s Nut Butter, you have a healthy alternative to a lunchroom standard.

Bottom line:

Sandwiches can still be a part of your life and don’t let anyone else tell you otherwise. At my new website Bestowed, you have an opportunity to sample some of the products I’ve mentioned. Nutrition advice is available in boatloads, and if you bought everything that was recommended you’d be broke. Think of this as a monthly “fit-kit” full of snacks and treats that have been carefully selected by me for you to try.

Can’t wait to get your feedback!

Coffee, teas and sodas, they all have one thing in common- caffeine. Caffeine, an alkaloid chemical, is a drug that stimulates the central nervous system making you more alert and give you that necessary boost of energy to get your gears turning in the morning. This is the world’s most popular psychoactive stimulant; did you know we consume 120,000 tons per year? Clearly it works! People have been drinking and eating caffeine as far back as the Stone Age, and far be it from me to tell you to stop drinking that morning cup o’ joe to get you ready for the day, but knowing the facts surrounding both the benefits and the negative side effects of caffeine may have an impact on your daily caffeine consumption.

How much is too much?

While there is no recommended daily intake for caffeine, generally speaking 200-300 milligrams (equates to 2-4 cups of drip coffee) is considered moderate intake and should not cause any harmful effects. Studies do show that heavy daily caffeine consumption, more than 500-600 mgs a day (4-7 cups of drip coffee), may cause insomnia, nervousness, anxiety, tremors, headaches, gastrointestinal symptoms, abnormal heart rhythms and possible increases in blood pressure. However, a little does go a long way. The majority of individuals will see an increase in alertness and begin to experience the effect of caffeine about an hour after ingesting only 25-50 mg. At lower levels of consumption, the negative side effects decrease as well, which means experiencing no feeling of fatigue 4 hours later (or at least not as severe).

Caffeine is known to toy with your blood sugar levels, which is the reason you experience the initial boost of energy followed by the unwanted midday crash. Research shows that by reducing your caffeine intake throughout the day can not only be good for your health but also for your productivity.  Alternatively, switching from a caffeinated beverage or snack to an alternate energy booster such as a vegetable juice or pack of almonds and cashews, can keep you alert and ward off the feeling of restlessness without excess caffeine intake. Caffeine also has the ability to deplete your body of water so be sure to drink plenty of water to maintain hydration throughout the day.

While there are many negative connotations associated with caffeine, before you swear off coffee completely there are a few interesting possible benefits to consider. The most well known benefit is caffeine’s ability to keep you awake and alert; this ergogenic acid can increase both your mental and physical capabilities. There have been studies showing benefits of moderate (200-300mg/day) caffeine intake associated with a reduced risk of inflammation, cardiovascular disease, Type 2 diabetes, and Parkinson’s disease in women. There is also some evidence indicating caffeine’s ability to protect the brain to help preserve long-term cognitive skills.

One of the most common negative side effects of caffeine is a headache or migraine. The exact connection between caffeine and headaches/migraines is still questioned and unknown, but a direct correlation has been established. So if you find yourself suffering from headaches or migraines more frequently, cutting back on your caffeine consumption can be an initial step.

Caffeine’s affect on body weight is a question that has been posed by many doctors and researchers alike. Caffeine is believed to give a slight boost to individuals seeking weight loss or preventing weight gain, but only temporarily. There is no evidence suggesting long term effectiveness. There are argued theories for the mechanism of this action such as appetite suppression, water loss and increased calorie burning.

How do popular sodas, tea and coffee stack up on the caffeine scale?

Not all caffeinated beverages and foods are created equal. The table below will aid you in finding out your daily caffeine consumption, which may lead you to rethink how little or how much you should drink. But remember, when you walk in to Starbucks or whichever coffee shop you frequent, a lot of the fancy drinks (lattes, frappuccinos etc) may have less caffeine but most likely have more sugar than coffee or tea. When I’m not in the mood for plain coffee or iced coffee some of my favorite low calorie and low sugar picks are:

-       Nonfat Cocoa Cappuccino: at 8 oz its only 70 calories

-       Tall Skinny Macchiato: 100 calories

-       Nonfat Iced Sugar Free Vanilla Latte: 60 calories

-       Frappuccino ® Light Blended Coffee: 110-140 calories

* Surprised? Even medications contain caffeine!

While no one in their right mind would ever elect to speed through their summer fun, on days when the thermometer soars past the three digit marks, some of us almost long for chillier days… almost.

Pretty much all of us at least crave a chillier treat.

Between spots where you can whip up your own freezy flavor of ice cream or stores where you can find milkshakes by the millions, it’s hard to resist the temptation and only made more difficult when you’re melting in to a human puddle. Add kids to the mix – be it your little ones, or just your inner child – and your doomed from the start.

Just chill out… and cool off without slacking off.

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Summer time and the livin’ is easy – so naturally it’s time to take a few precious days off and kick up your feet.

Even if your schedule is crammed with BBQ’s, kids’ swim practices, and a multitude of other events, life moves slower in the summer and most of us save and save and save up our carefully coordinated vacation time for a few glorious days out of town. Whether it be just a weekend getaway or a “bucket list” worthy adventure, summer is universally a time for traveling. But despite being in the thick of bathing suit season, the inevitable war-cry of “screw it! I’m on vacation!” could wreak havoc on your eating habits long after the suitcases are un-packed.

But sticking around town in the sticky weather isn’t the only way to cure a case of the vacation inspired “eff its”. Just like you learned back in Girl Scout day camp, always be prepared. And just like back then you were prepared for mosquito bites, you’ll be prepared for bites this time too… and nibbles… and cocktails…

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How often has this happened…?

Something gets the reputation for being “healthy” and suddenly there’s a bandwagon to jump on, a fad to join in on. Recently, agave nectar has snuck its way in to one such a phenomena.

In this case, the allure probably has to do with the fact that this sweetener is “natural.” It comes from a plant so it must be healthy and therefore let’s load up on it, right?! Unfortunately folks, like so many “too good to be true” realizations, the premise that agave is nature’s greatest free-for-all is false.

Sure, agave makes a sweet switch-out for honey or as a mix-in for margaritas (and it’s no surprise – agave is made from the same plant used to make tequila,) but its calorie count is no less than any other sweetener.

The verdict? Use in moderation – just like you would honey or any full-calorie sweetener. But just because you can’t go nuts for the nectar doesn’t mean a few summer cocktails aren’t just the ticket to cool things down on hot summer nights.

I’ve stirred up a few luscious libations and tested them out on a few friends willing to help out a pregnant mixologist! Check ‘em out and chill out.

And never fear, fellow pregnant pals (or anyone who isn’t too spirited about spirits,) I’ve included a few delicious drinks for you too!

Sangria:

1 magnum bottle cabarnet sauvignon (You can use any red wine, but cab has a nice jammy flavor that’s a great starting point for fruity flavors.)

1/2 cup Splenda simple syrup *see below will do (1/2 cup granulated splenda, 1/2 cup water, boiled til Splenda dissolves.)

1 cup of flavored vodka (I like peach, Absolut Apeach, but Abolut Ruby Red, Mandarin, Mango or Citron would work too.)

1/2 liter of Sprite zero, but using the full liter couldn’t hurt, it’d just make it bubblier.)

Fresh squeezed lime juice to taste

Top off with 50% Less Sugar Tropicana just to make it slightly cloudy

Helpful tip, I kept my fruit separate, wheras some folks toss all of this together. Diced apples (skin on is cool), kept with diced limes and an orange. The citrus will keep the apples from going brown too fast. Guests spoon in the fruit and pour the drink over it. This recipe yields a lot of drink, so it might keep a day or so longer. If you leave fruit in the drink sitting there, the alcohol will absorb in to the fruit, making it ferment and give you a nicer buzz than you intended… Plus, it will also break down and get pretty unsavory.

Margaritas

1 ounze Patron

½ ounce Cointreu

Juice of ½ or 1 whole lime (to taste)

Top off with Sprite Zero

Again, this is too taste. If you like a little fresher lime, go for more juice, if not add more Sprite Zero.

Splenda Simple Syrup

Regular simple syrup is just that – simple. And the Splenda version is no different in that sense. However, when I tested this out, I found a little goes a long way. For the Sangria, for example, you’ll only need ½ a cup of granulated Splenda and ½ cup water. Simply boil until the Splenda is dissolved and – ta-da! – syrup!

A good idea is to make a batch of this in advance. Let it cool and fill a plastic squeeze bottle with it and then set it out at your next cocktail party. Your guests can create their own cocktail concoctions with it.

Also, try throwing in different seasonings while it boils to add to the flavor. Throw a whole stick of thyme in for a fresh flavor or grate some lime or lemon peel in.

Drink and Drive

…as long as you’re sipping on one of these scrumptious, alcohol-free mixers.

Throw a little of the thyme simple syrup in to a tall glass of seltzer, squeeze in some lime and you’ve got a drink so refreshing you’ll be chilled to the bone.

For a fresh take on a smoothie, blend seedless watermelon chunks, basil, lime juice and a little bit of seltzer to give it a nice liquid consistency.

But really, herbs are not only fresh additions for your food but for your drinks too! Play with flavors  and spices that will freshen up drinks instead of adding sugary mix-ins to them.

Every year, Father’s Day falls somewhere in the direct vicinity of the first day of summer and this year – it’s the day before.

With temperatures rising, the celebrations usually move themselves outside. What better way to celebrate dad than with a BBQ? But while meat and cheese might be your pop’s main food groups, a cook out doesn’t necessarily have to mean a pig out.

Believe it or not, you can do pretty well at a backyard bash!

For Starters…

Remember that these things start the moment you walk in the door. The minute you walk in the door, (or back to the yard,) you’re met with a chorus of “hellos” and an assault of smells and an onslaught of yummy treats. Start off right and don’t jump in to it right away. You definitely don’t have to deny every offer, but if for example instead of kicking it off with a cocktail say, “you know, I’m so thirsty, I’d love some water.” Don’t arrive ravenous and you can start eating when the burgers come off the grill.

Choose Wisely

People – stop torturing yourselves! If you want the hot dog, have the hot dog! If you want the burger, have the burger – bun and all! If the alluring smell of the grill is just too much to resist, don’t put yourself through the punishment of depriving yourself of your craving. Allow yourself the burger, and in this case more is more. Adding crisp lettuce, tomatoes, any veggies and that’ll make your meal more substantial and satisfying. And this is not to say don’t go for the grilled chicken if that’s what you’re really craving as well, just don’t opt out of what you truly want for the sake of saving face. What’s likely to happen if you do that is you’ll end up picking and popping all the wrong things, 2,000 calories later – you could’ve had the burger with cheese for a lot less.

Set Ground Rules

The bounty of the BBQ appetizers is plentiful. Since they’re so informal, folks tend to bring endless offerings as their contribution. From the chips and dips, and the myriad of salads whose dressing consists of mostly mayo, the temptation runs far and wide. Completely avoiding any of these forbidden fruits might be an unreasonable goal, so go with a game plan and set some rules. Never nosh anything while standing and only eat it if it’s on a plate or cocktail napkin. This conquers the phenomena known as “mindless munching” and if you really stick to it, I’ll bet chatting and running around will win out over plopping and picking.

Plus, you’ll get a chance to hang out with dear old dad without thinking about your damn old diet.

This mother’s day, celebrate mom, not the buffet!

The annual day to celebrate the main lady in our lives comes along with a lot of warm and fuzzy feelings. Everyone gathers together, there’s flowers and candies and of course talk about all the mother’s days past. It’s a family day by definition and the one day where moms proudly get to declare “be nice, it’s mother’s day!” And because wherever mom is, home will always be, there’s a nice sense of comfort this day. Which goes without saying we all inherently want to do the most comforting thing: eat.

Since it’s a Sunday, most folks end up at some sort of brunch or early dinner. It’s true, you might be surrounded by sabotaging family members — like your great Aunt Geraldine who chases you around the kitchen table urging you just to taste her tiramisu — but come on your mom taught you better than that! You can survive no matter where the day might take you and just have fun honoring that lady you love so much.

Do it for mama!

If brunch is at a restaurant…

Choice-wise, you could be perfectly fine with this route. Most brunch menus come fully stocked with egg-white omelets chock full of veggies and yumminess. You could always get two eggs poached or scrambled and pair with some wheat toast and even some ham. The only trouble you might run in to is a lot of brunch spots have very tempting drink specials. Mimosas, Bloody Marys and Screwdrivers, oh my! Many would go straight for the Bloody Mary, citing “tomato juice” and the celery stick swizzler. But this baby is packed with salt – which will only make you want sweet. Two Bloody Marys, one large pastry later… and you’ve got a Mother’s day massacre. Instead, toast mom with just a glass of champagne and skip the OJ to avoid the extra sugar. And come on, it’s brunch! No matter how nuts your mother-in-law makes you it doesn’t warrant a liquid breakfast.

If brunch is at a relative’s house…

Ok, this is probably the stickiest situation you’ll find yourself in, (literally – there’s Aunt Geraldine with her ooey, gooey, temptation of love, tiramisu again,) but don’t panic! The spread usually goes something like pastries, bagels, and all the fixins. Feel free to have half a bagel, (if it’s what you crave it satisfies the urge and also won’t inspire your mom and her crazy sisters to come chirping that you don’t eat enough.) Pick a whole wheat or pumpernickel bagel with a little cream cheese (a little more if they’ve armed you with fat free) cucumber, lettuce, any veggies you can get your hands on. There will probably be fruit salad so go for something like that.

If brunch is hosted by you…

If you managed to convince the masses to come to your place, then good on you! The ball is in your court and you’ve got this. Cut corners wherever you can – Tropicana makes a great 50 percent less sugar OJ, make you mimsies with that, stock your spread with fat free cream cheese. Salsas and even black bean dips like this one make great mix-ins for omelets and with some fat free cheese and sour cream on top… a fiesta for your mouth and your madré!

For something a little sweet and different, combine 4-6 egg whites, cinnamon, vanilla extract, agave or splenda whipped for 4-5 minutes (think meringue for consistency). Spray a pan with nonstick and pour in a serving. Right before you fold over your blintz, add a little part skim ricotta or cottage cheese mixed with blueberries. Fold over and serve up! Not much to them, no recipe needed – just like mama used to make!

No matter what part of the world you live in, everyone experiences bouts of yucky weather.

Maybe it’s somewhere very seasonal where the winters freeze you to your core and the summers turn you in to a walking puddle or maybe it’s just three, solid months of unceasing rain. No matter what Mother Nature throws your way, that weather witch has a knack for messing with your diet.

Snowstorms keep us holed up for days with nothing but snack to keep us company, sudden rain showers have us dashing in to coffee shops to keep dry and even sunshine lures you out for picnics in the park.

A wonderfully welcome sweep of springtime has hit NYC and this blast of nice weather has led to the unfortunate phenomenon I’d like to share with you now: “The Wander”.

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