Alright, no one panic.

Thanksgiving might as well change itself to “National Dinner Day” and definitely does not seem like it will lend itself to your “eating right” plan. Plus, once the eat-xtravaganza begins, how do you get it to stop?!

But no worries – tackling turkey day is easier than you think.

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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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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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Recently I was vegging out with my favorite guilty pleasure – reality television. As I was enjoying indulging in the one kind of junk I don’t have to save calories for, I noticed a commercial that snapped me out of my reality-tv induced stupor and back to real-reality.

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Starter: Local Tomatoes OR Black Fig Insalata (and for fun try the Lamb Meatball Sliders in lieu of the breadbasket)

Main: Charcoal-grilled Bass OR Grilled Octopus (which is a starter but a hearty portion)

There’s a growing misconception that consumption of carbohydrates leads to weight gain. Sure attacking the bread basket as soon as it hits the table is probably not the best approach but is it really carbs that we should be afraid of? Or is there a more important lesson to be learned here?

The reality is that ANYTHING you eat in excess, can contribute to weight gain. So for those of you who are consuming excessive amounts of protein and/or fat, you can still gain weight if you are consuming more than you’re expending.

Below are some interesting facts about carbohydrates:

• Carbohydrates contain 4 calories per gram (versus fat, which is 9 calories per gram)
• Carbohydrates are our primary source of energy for many vital organs including the brain, central nervous system and kidneys
• We need a minimum of 120g of carbohydrates per day for our brain to work optimally
• If the body does not have enough carbs, it breaks down muscle and other tissues (which isn’t healthy)

What’s important is the type of carbohydrates we consume.

• Choose complex carbs including whole grains and fibrous foods (bran and oats)
• Complex carbs will keep you fuller longer
• Complex carbs can help combat various diseases such as heart disease
• Limit refined carbs (sugar and flour) which can make you hungrier and can lead to overeating
• Be mindful…refined carbs often hide in some common condiments, sauces and dressings!

Here are some common mistakes that my clients make and my recommendation for a healthier alternative (note that each of my recommendations contains a carb):

1. Pencil in physical activity. Treat exercise as you would any other important event—a party, a business meeting, a date—and write it on your calendar. And this doesn’t mean you need to make a trip to the gym. If you’ve nixed the trainer and gym membership to save your pennies, go outside and walk or run for 20 to 30 minutes; before your morning shower is a great time to do this. Think about what you want to wear, eat, and accomplish that day. You’ll start your days with a renewed sense of purpose and empowerment that will help keep you on track.
2. Plan your meals ahead. Doing so is a great want to control cost and calories. Do you have leftovers from a healthy dinner you made? Bring them for lunch. Or grab staples like yogurt, oatmeal, cottage cheese, and fresh fruit from your fridge and pantry and bring them to work for breakfast and a snack. Not only will you eat healthier and save money, but you’ll feel prepared to turn down office fare like donuts and bagels at breakfast, the never-ending spread of mystery sandwiches for lunch, and those ubiquitous holidays gifts of chocolate, cookies, and cupcakes that seems to arrive at the same time daily. And if the 1:00 lunch meeting is absolutely unavoidable, peruse the restaurant’s menu ahead of time and arrive knowing what you want to order.
3. Don’t arrive hungry… to holiday dinners and parties, that is. Many people forgo food before an event to save up calories, but being ravenous upon arrival makes it that much easier to binge and that much harder to select healthier options in the face of temptation. And we’re all familiar with the allure of those mini quiches, tuna tartars, bite-size burgers, bacon-wrapped scallops… Need I go on? Make it a point to have a healthy (and satisfying) snack before heading to the bar or party. My favorites include a Luna or Gnu bar, or two fiber-rich crackers with a wedge of Laughing Cow Light cheese. And don’t forget: Ladies, wear something fitted like a little black dress and gentlemen, buckle your belts one notch tighter—the more aware you are of your body, the less you’ll eat.
4. Celebrate with limits. It’s easy to get swept up in the excitement of the holidays, but set boundaries for yourself when it comes to the never-ending supply of canapés and alcohol. For each hors d’oeuvres you grab, take a napkin and aim not to exceed four. As for alcohol, I am not about to advise you abstain entirely. That’s simply not realistic. However, make it your modus operandi to alternate your elixir of choice with a glass of water or seltzer with a lime. Not only will you save calories (and money if it’s not an open bar), but you’ll also maintain control over what you eat.

To satisfy a sweet tooth, trade that slice of hot apple pie for a steamy skim latte dusted with apple-pie spice. Calorie savings: 200

Stave off winter’s chill with a third of the calories—and 4 times more filling fiber—by replacing your standby cup of creamy New England clam chowder with hearty minestrone. Calorie savings: 180

For a satisfying on-the-go breakfast, grab a bowl of piping hot oatmeal with almonds instead of a sausage, egg, and cheese on a bagel. Calorie savings: 335