2011 here we come!

Setting new year resolutions can be intimidating and leave you disappointed if you don't achieve your goals; so make sure they are attainable. Typically less than about 15% of people actually stick to their resolutions. Don't be in that percentile! I want you to challenge yourself - you never know what you're capable of!

Here's some suggested new year resolutions:

- consume probiotics everyday; my recommendation: GoodBelly

- increase daily water intake; try to drink the same amount each day

- reduce alcohol consumption

- don't stress*

- get organized; clutter can add unnecessary stress to your life

- get at least 2 days of resistance training and at least 2 days of cardio each week

- take your vitamins; my recommendation: Cooper Complete

- eat more fish - 2-3 servings per week*

- pray without ceasing; be thankful everyday for what He provides

Pretty simple right? Pick one or two of my suggestions to add to your own list of resolutions (if you have a list) and get busy. Tomorrow is New Year's Eve so you have one day to prepare for 2011 :) Good luck!

*a resolution I have set for myself

MERRY CHRISTMAS EVE!!

LOVE YOU GUYS!

4 Days Left!

4 DAYS UNTIL CHRISTMAS!

Hope everyone is having a MERRY CHRISTMAS WEEK! Keep up the hard work in the gym! Don't let the holiday season throw off your exercise schedule and don't forget to get in a couple extra days of cardio each week to keep those pounds from sneaking up on ya!

Props to my client, SW, for working out without me on a night I had a Christmas party. He sent me a couple pictures showing me how NOT to do the exercise:

Do not pull behind your head - bad for your shoulders!

SW should have his other leg forward, as you would when you walk.

Don't forget to drink water throughout your workout!

Tis the season:

FYI

FYI!

I'm watching The Dr. Oz show right now and just learned that cell phones may be dirtier than public restroom toilet seats...EW! He says that 30% of some viruses can transfer from your fingers into your body. He suggests cleaning your phone everyday! It's simple to clean - just use an anti-bacterial wipe.

'Tis the Season

I'm not much of a baker, but for some reason, the holiday season always put me in the mood to spend some time in the kitchen! Maybe it's the reindeer antlers... LOL!

I have a few things on my "to do" list today and one of them is to bake my favorite low fat chocolate muffins while Christmas music (and football) plays in the background. This is one of my favorite recipes - it's not only low calorie and low fat, but SUPER EASY to make! Whew!

I've debated on whether I should share my recipe with all of you...

You're not that lucky! ;) However, you may have a little surprise when I see you this week...if Willie doesn't eat them all.

Here's some homework for everyone: Google "healthy holiday recipes" and practice your skills in the kitchen or just give the recipe to your wife ;) Hint: Eatingwell.com is a good site with great healthy holiday options. Have fun!

Christmas is approaching very quickly. Don't let the holiday pounds creep up on you too!

I know there's more temptation surrounding you at the office (bowls full of holiday candy), at home (baked goodies) and at all the holiday parties (food and drinks). I don't want any of you to miss out on your favorite Christmas treats; but I want you to indulge wisely.

The main things I want you to work on this holiday season:

-No munching: I know there's been some good football games on, but let's focus on the game, not the chips and salsa or m&m's or whatever is in front of you. Be strong :)

-Portion control: It's okay to have some of your favorites! Just have half of a cookie. At parties, grab only a few hors d'oeuvres. Sip your glass or two of wine.

-Workout more: If you see me 2-3 times each week, add at least 2 more days of exercise on your own. Do the elliptical or go to the track for 30 minutes.

*****HAPPY HOLIDAYS*****

Thanksgiving Survival Tips

You've been working so hard in the gym and at the dinner table. Don't let Thanksgiving set you back! Or else...

Listed below are 10 tips to help you get through the next few days without me:

1. Exercise the day before.

2. Eat a healthy breakfast. Don't skip a meal to "save" for your Thanksgiving feast. You'll end up over eating. Skipping meals will even slow down your metabolism.

3. Head out to the "Turkey Trot". If you don't want to deal with the crowd, have your own Turkey Trot: hop on an elliptical for 30-45 minutes of intervals or go for a jog on the Katy Trail (That's my plan.) Do your cardio first thing in the morning to boost your metabolism and "EPOC" for the rest of the day.

4. Don't go for seconds. I know, I know, it's just so yummy. I get it, trust me. But having that second serving won't satisfy your taste buds anymore than the first serving. Sit for about 15 minutes, drink a glass of water and then see if you still want seconds ;)

5. Drink water throughout the day. Drinking water increases your metabolism.

6. Follow a 2 SMALL bite rule for the dessert platter. There will be lots of choices and you'll want a little of all of it. Get a small serving of a few desserts, take a couple SMALL bites then try the next treat.

7. If you have a big Thanksgiving feast for lunch, head out for a family walk after the dishes are put away before the Cowboy game. Or play some active games with the kids. If you don't have time before the game, go during halftime or after...whenever, just get moving.

8. Share your leftovers. Eating leftovers until they're gone is not a good idea. You wouldn't eat a feast like that on an ordinary day now would you? Get rid of leftovers -- send them to someone you know might need a good meal.

9. Limit alcohol consumption. Plan on 1-2 drinks for the day. Remember, alcohol slows down your metabolism!

10. Choose your indulgences. Don't torture yourself, you can have your favorites! But do it wisely. You will just need to make a few sacrifices (limit butter and gravy, pass on the rolls...etc) to justify your favorite indulgences.

Bonus tip: Exercise on Friday! (Shopping does not count.)

HAPPY THANKSGIVING EVERYONE!

I'M THANKFUL FOR ALL OF YOU!

For my ladies

The new craze in salons are "gel nails". I had them applied back in October and loved them! Gel nails literally last 2-3 weeks without chipping. Sounds perfect right?

Wrong!

Should have known this was too good to be true. One of my clients, who also had the gel nails applied, recently broke the news to me: UV-A ray exposure! After the gel is applied, you REPEATEDLY place your hands DIRECTLY under a UV nail dryer. THIS INCREASES YOUR CHANCE OF GETTING SKIN CANCER! And not to mention may age the skin on your hands, giving you wrinkles, age spots and loss of elasticity. I also noticed my nails were very thin and brittle after removing the gels :(

So here's what you can do:

-stick to the old routine of a polish change, no UV dryer

-if you want to get the gel nails applied, only do it every now and then

-BEFORE gels are applied and AFTER your hands have been washed and massaged apply chemical free sunscreen on your hands; then let the manicurist touch up your nail bed, giving the sunscreen time to absorb into your skin.

PS. Today, The Dr. Oz show mentioned UV rays used in salons. Dr. Oz agrees. Avoid the UV dryer!

CooperPT Mentorship

The Cooper Institute has a new course for professional fitness trainers. The CooperPT Mentorship teaches the "Cooper Training System - built on extensive scientific research and 20 years of trainer-client experience at the world-renowned Cooper Aerobics Center." If you are a professional fitness trainer wanting to learn more from the best :) then visit the WEBSITE or contact Carla Sottovia at the Cooper Fitness Center.

Don't forget your ipod!

Not in the mood for a workout? Feeling a little "heavy" on the treadmill? Well...according to my client S.W., listening to music while exercising increases your output by 15%. He shared this information with me after hearing it on the radio. I agreed instantly but confirmed it a couple days later while I ran on the treadmill with my ipod. I was doing a set of lackadaisical intervals (I was feeling "heavy" that day) but when my song (Rihanna, Only Girl in the World <--haha!) came on, I suddenly felt like sprinting. So I did!

Vamp up your cardio session or weightlifting routine with some music -- you'll be a lot more effective!

Delayed Onset Muscle Soreness

This week after working out with a client, I had the best case of delayed onset muscle soreness -- and I loved it :)

Delayed onset muscle soreness is the pain and stiffness felt in muscles several hours after exercise. It begins 8-24 hours after exercise, peaks 24-72 hours and goes away in 5-7 days. This is normal and THIS IS GOOD! The pain is part of a process that leads to greater stamina and strength as the muscles recover and build.

To rid the discomfort faster, perform a light aerobic workout, get a massage, stretch or take an anti-inflammatory. Or just wait it out - it'll go away within 5-7 days :)

Have you gotten your flu shot?

October is the best month to get a flu shot. Time's running out!

If I can do it, you can do it ;)

Today Show shares how to naturally prevent colds

While enjoying my coffee this morning, the Today Show shared 5 ways that naturally prevent colds. Since it's that time of year, I want all of you to do your best to avoid getting sick.

1. Consume probiotics. It increases antibodies.

2. Boost your vitamin D levels. It helps fight infection

3. Get a massage or use a foam roller. Doing so boosts your immune system by reducing stress and cortisol.

4. Drink green tea. It contains antioxidants.

5. Socialize with friends. This one surprised me but evidently studies show that people with wide diverse social networks get colds less often. People who are lonely are prone to getting sick as they typically have higher levels of cortisol. Interesting, huh? Just make sure you wash your hands. A lot.

Stay well!

Milk, it does a body good

Do you know what you should be consuming after your workouts for optimal recovery? That's right...MILK!

-Studies say that milk may be just as good, if not better, than sports drinks. Drinking it right after cardio or resistance training helps your muscles recover fast.

-It's cheaper than buying a tub of whey protein powder

-Milk contains 2 proteins best for rebuilding muscles: casein and whey.

-If you can't handle regular milk, add some chocolate or strawberry flavoring.

-Along with building muscle, milk may help shed fat.

Drink up to build muscle and shed fat!

Spent the weekend in Lubbock for the Tech vs TX football game! Fun time!

Over the weekend I was exposed to college life as an "outsider." (Hard to believe I've been out of school for over 2 years!) Seeing all the tailgaters made me thankful for my health and nutrition knowledge...it was so obvious how the infamous "freshman 15" can creep up on you. Here's some tips on how to keep that from happening to you during football season...

-drink a light beer

-drink water between beers

-stay away from margaritas from a jug (they probably are not skinny margaritas)

-workout before you tailgate

-be aware of your calorie intake (from beverages and food)

-chips are bad; munch on healthy choices like light popcorn, fruits, carrots or celery; then stop munching

-workout the following day

-be smart, it adds up

Gluten conclusion

So I've come to the close of my gluten-free experiment. Along the way I discovered the changes in my diet provided positive changes in my health! Here's a few:

*increased energy - I wasn't yawning as much at the end of a long work day!

*healthier eating habits - I was forced to snack more on fresh fruits and veggies

*less of that awful bloated feeling after meals

*no dull stomach ache or nausea - after I consumed quesadillas to begin phase II, I felt like I was going to puke.

...and here's the big one, the one reason I wanted to try this whole gluten-free diet:

*NO MOUTH ULCERS - even after I bit my mouth several times (on my previous gluten-filled diet, an ulcer would be the immediate result of biting myself)

Here's a crazy story: The Sunday I loaded up on gluten, I bit my mouth (I tend to do that a lot, haha). Do you remember what I ate that day? Yup...quesadillas and Focaccia from Taverna. I continued to eat as I did before going gluten-free and within no time, an ulcer began to form at the site of the bite! Since I believed gluten may have caused that ulcer to form, I immediately cut it from my diet again for the next couple of days -- and the ulcer vanished.

Wow, my theory was right - going gluten-free may prevent mouth ulcers!

Conclusion: I have decided to consume a very small amount of gluten. Some days I'll go gluten-free and other days I'll have a small cookie or regular wheat bread. So far I'm ulcer free!

So I did it! I am confident that I found the cause of my reoccurring mouth ulcers! From now on I plan on limiting the amount of gluten in my diet.

If you suffer from awful sores in your mouth, going gluten-free is worth a try! HOWEVER, going gluten-free has some cons. Those I'll post soon! Keep in touch...

HAPPY LABOR DAY!

Here's to a good time

Saturday we watched the TCU football game at Twisted Root off SMU Blvd. It's a fun casual spot; and great for watching football! I ordered the turkey burger and my boyfriend ordered the buffalo burger. If you must have red meat, the buffalo burger is the way to go. My boyfriend's friend ordered a regular beef cheese burger that left grease all over his tray (eww) while my boyfriend's tray was grease free like mine. They have an "adult milkshake" menu that we stayed far away from...looked yummy, but not worth all those disgusting calories ;)

Here's to a good time!

Today's lunch (after a 35 minute run on the Katy Trail):

Left over Mi Cocina quesadillas and 100 calorie chocolate cookie pack.

Dinner at Taverna: Taverna Focaccia, 1 slice; 1/2 order of Scottish Salmon, scalloped potatoes, sauteed asparagus, risotto con capesante e pesto; mini chocolate Pink Berry with low fat granola

Heading down to the Katy Trail for a nice afternoon run after listening to last week's sermon at the Village Church. Great message...click to listen: Slowing the pendulum swing

Hope everyone has a great day!

Phase I complete

Though I've consulted people that say it can take up to 90 days to get gluten out of your system, I am confident that my foray into a gluten-free existence was significant enough to see the benefits of a gluten-less life. Today, after 4 weeks, I am entering phase II of the great gluten experiment, hehe! ;) I just ate gluten-free waffles for breakfast, oops...it's all I had in my freezer. But for the rest of the day I'm going to get it big like Dorrough music ;)

Cheers!

Here's to a good time

Thursday, August 12

My boyfriend and I wanted to check out Neighborhood Services at their newest location on Preston and Royal. We have been to the Neighborhood Services Tavern on Henderson so knew we were in for a treat on Royal. However, we had no idea we would be waiting for an hour before we got our table. So, like everyone else waiting, we grabbed a spot at the bar and ordered an appetizer - corn chips and spinach dip. (Thankfully I am allowed to eat corn chips during my gluten-free adventure!) After finally being seated I ordered the halibut and spinach while my boyfriend ordered the burger (he was starving after a night of pickup basketball). My meal was fabulous! And my boyfriend devoured his burger, haha!

It's a good place for dinner; the food is great and we've always enjoyed the service. Portions are a bit small, but I, being calorie conscious, kind of like that ;) Our wait was a bit annoying, so when planning your evening, consider arriving early.

Here's to a good time!

Don't miss this weekend's event at White Rock Local Market, 702 N. Buckner Blvd., from 8:00-1:00. You'll be surrounded by local friends selling fresh produce, meats, dairy, bread and even art, pottery, clothes and much more! As mentioned in my recent blog, Wholesome Foods Bakery will be there providing gluten-free goodies! Count me in ;)

Click here for more details!

Week 1 complete

I did it! I completed my first week of eating gluten-free! (I did have communion (bread and juice) today at church; but that's ok, Christ suffered for me) :) My diet was definitely different and a bit difficult, but I've always been up for a good challenge.

To the right is a picture of some products I bought from Whole Foods Market. And yes, those are cookies, BUT only 50 calories per serving, woo! There's a box of cheddar flavored crackers, peanut butter ball cereal, cranberry and almond granola, and a protein bar. All products are gluten-free. Thanks Jo-Ann for your recommendations! So far, I'm mouth ulcer free and no dull stomach ache (that I usually get)!

After discussing my plan of going gluten-free for 4 weeks with Meridan, a nutritionist at Cooper, she informed me that after the fourth week, I need to bring back gluten "with a bang". So 3 weeks from today I'll consume breads and bagels, 100 calorie cookie packs, reduced fat Cheez-its, whole wheat waffles...and anything else with gluten I can find. If I can consume products with gluten without getting a stomach ache, without getting a mouth ulcer and without my shoulder flaring up, then I assume I am NOT gluten sensitive. Whew! However, if I do suffer from these issues after reintroducing gluten into my diet, then I just might be gluten sensitive!

What a fun experiment haha!

Going Gluten-free!

Going "gluten-free" has just recently become quite popular. A gluten-free diet avoids all foods containing wheat, rye, barley and oats. Celiac Disease is a digestive condition triggered by the consumption of gluten. Gluten causes an immune reaction in the small intestine, thus causing damage to the surface of the small intestine and an inability to absorb certain nutrients. Thankfully, they now have gluten-free breads, cereals, waffles...etc. I've been doing some research of going "gluten-free" and decided I want to try it out for 4-6 weeks. I went to Whole Foods this afternoon and bought gluten-free bread, cereal, waffles and a variety of fruits. (Fruits and veggies are naturally gluten-free.) Though I do not think I have Celiac Disease, I feel that cutting gluten out of my diet may have some positive effects on my body. Here's what I hope to accomplish from this diet:

-Relieve symptoms of Gluten Intolerance

*even though I may not suffer from Celiac Disease, I may be intolerant to gluten, which is "Non- Celiac Gluten Sensitivity". If I am sensitive to gluten, I may have found the causeof my reoccurring mouth ulcers. I started getting mouth ulcers when I was a little girl and have just recently kept their reoccurrence under control by adding probiotic juice shots into my diet (I will blog about those soon) and by changing toothpaste. However I still get a monster of an ulcer occasionally. So, if cutting gluten will also help in preventing these awful ulcers, I'm game!

-Reduce inflammation

*gluten is an inflammatory and inflammation has been linked to chronic illnesses and pain syndromes. Inflammation due to gluten may be found in your organs or any cell in your body. I was diagnosed with Impingement Syndrome and Myofascial Pain Syndrome last summer. Maybe my consumption of gluten is linked to my chronic aches and pains!

This is an article shared by my client Jo-Ann:

"Mother and daughter Anne Hoyt and Taylor Nicholson are living their dream.

They ditched their jobs last year to open Wholesome Foods Bakery, a gluten-free organic bakery in Lake Highlands.

They sublet a space Tuesdays and two Fridays a month and opened for business in March. They've had their hands full ever since with advance orders and walk-in sales."

Click here to read more from this article published by dallasnews.com:

Mom and daughter creating gluten-free foods

Hidden calories!

I recently read about a story of a girl trying to lose weight. She was working with a trainer and a nutritionist. After weeks of a very strict diet and exercise program, her results were disappointing. Her trainer and nutritionist were puzzled. So, the team looked back at her exercise and food journal which eventually led to their discovery. I Can't Believe it's not Butter Spray was the cause of this girl's weight loss dilemma! You'll notice the nutrient facts say it has zero calories and fat; it does, but only in 1.25 sprays! Wow, really? Who sprays 1.25 sprays? One teaspoon = 20 calories and 2 grams of fat! Bummer.

Here's an article from Hungry Girl my client Maggie emailed me after I dropped this bad news on her:

Dear Hungry Girl, I use "I Can't Believe It's Not Butter" spray and it supposedly has ZERO calories. Does it really have no calories at all? How can that be? -- Spraying in Sacramento

Dear Spraying, The "I Can't Believe It's Not Butter" spray has ZERO calories if you use just a few spritzes. However, if you do what most of us do and spray to your heart's content, you can rack up calories and fat grams pretty quickly. Here's the scoop: 12.5 sprays is 10 calories and 1 gram of fat, 25 sprays (1 teaspoon) is 20 calories and 2 grams of fat, and 37.5 sprays is 30 calories and 3 grams of fat. In case you're curious, the entire bottle contains 900 calories and 90 grams of fat! Helpful hint: When it comes to this stuff, stick with spraying as opposed to pouring.

For my Cooper clientele

FYI!

Next time you go to any of the places listed below, show your Cooper Fitness Center membership card to receive special discounts and promotional offers!

Amy's Raw Chocolates

Dallas Children's Theater

AssureImmune

DolphinBlue.com

Backyard Auto Detail

Dunn Bros. Coffee

Blue Mesa

Firestone

Central Dentist

Jim Alphin Mf. Jeweler, Inc.

Chocolate Angel

La Madeleine

City North Townhomes

Maximo Cocina Mexican & Margarita Lounge

Complete Music

MoMe Yoga

Cooper Guest Lodge

Orpheus Chamber Singers

Cooper Wellness

Picasso's Pizza

Prego Express Italian

Purple Cow

Rockfish

Run On!

SMartHats.com

Smashing Times

SOVN European Sleep Systems

Studio Movie Grill

Team Sports & Performance Apparel

Woodlands American Grill

Dallas Partner Program

The perfect shoe for you

The shoes you wear during exercise are important and effect the biomechanics of your feet up to your shoulders. When you go into any athletic shoe store, you will notice the shoes are categorized into different activities: running, cross-trainers, basketball, soccer, shopping ;) just kidding.

Let's pretend you're at an athletic shoe store. You need a new pair of kicks for a specific activity. Look for your activity throughout the selection and start trying on - comfort is very important. At some places, like New Balance and Luke's Locker, employees "fit your foot"; they analyze your biomechanics while watching you walk and determine whether your arch is neutral, flat or high; whether you over pronate or supinate; are pigeon toed or have knock-knees.

So, get to shopping for the perfect shoe for your desired activity.

• RUNNING SHOES

-typically designed for ankle flexion

-neutral foot-strikers: you want a shoe that doesn't detract from how you run naturally; motion controlled shoes are not recommended.

-over-pronators: shoe must provide enough support that keeps your foot from rolling inward

-supinators: you need a soft and flexible shoe that rolls easily in order to protect your feet

• CROSS-TRAINERS

-used for aerobic dance or step classes, lifting weights or participating in other activities

-designed for forward and back and side to side movements

• TRAIL SHOES

-used for runners who run off road

-typically weather and water resistant

• BASKETBALL

-must be durable yet breathable

-lots of cushioning for load distribution (you'll need it if you're doing millions of jump shots)

-mid-foot, heel and high ankle support

As for my shoppers, you're best bet would be a:

• WALKING SHOE

-should be lighter and more flexible at the ball of the foot, thinner midsole and strong arch support

-as a walker, you push off with your heel and a low, angled heel helps stability maintenance

Vacation :)

Heading to Vegas tomorrow morning! Blog ya later ;)

Just because I'm gone this week, doesn't mean you're off the hook - get in the gym and hop on some cardio equipment. If you're on the treadmill, elliptical or bike shoot for at least 30 minutes. Try to get in 3 days of cardio before next week!

Thanks guys!

LOVE YOU ALL!

Saturday's Workout

After a hard week of exercise and office work, my client Kathryn and I met at the track for sprints. Kathryn does a great job of doing her cardio on the days she doesn't meet with me - an important element in reaching your weight loss goals. Though she does her cardio homework, I like to meet with her to do a different type of cardio: sprints. It's much harder and requires a lot more of your body. It's good to change up your cardio routine. Don't get stuck on the treadmill or elliptical.

Check out our workout and then our results!

Workout:

Dynamic warmup stretches

Agility drills

800 meter warmup jog

5 x 200 meter sprints

Cool down lap followed by static stretches

Results:

Duration = 51 minutes

Calories burned = 534 calories

"Here's to a good time"

A great idea came to one of my clients during one of our sessions: blogging about the places I go eat, what I ordered, if I made any changes to the order, if I liked it and and so on. I love going out to eat and making it an experience; I love good food, good company, good service and when I find a spot that meets my expectations I want others to go check it out too. So, this will be the first of a series of blogs on what to eat when you go out. "Here's to a good time": an easy way for you to plan your next dining experience.

Friday, June 18

My boyfriend and I went for an early dinner around 6:00 to Village Burger Bar in uptown. We both ordered "The Turkey Burger". (Turkey burgers are

typically lower in fat and total calories. Also, if you have high cholesterol and need to lower red meat intake, a turkey burger is a good alternative.) "The Turkey Burger "

comes with jalapeno jack cheese, dried cranberries, baby greens, tomato and mayo. I ordered it without the cheese and no mayo. I had to take the top part of the bun off, too buttery for me. Next time I'll order it without butter.

I love this spot - it's quick, reasonably priced, a fun location and can be a tasty healthy meal- if you make the right choices!

Here's to a good time!

Happy Hour

It's been a long week and all your friends are waiting for you at your favorite spot for happy hour. Sounds exciting!

Before you head out, there are some things you need to know about alcohol and it's effects on your health, fitness goals...aaaannnnd judgment.

First, excessive consumption of alcohol has negative long term effects on your health. Drinking one too many too often can result in heart disease, cancer, liver damage, pancreatitis...etc. If you don't believe me, Google the effects alcohol has on your health. Consider your body before you order that extra round.

Alcohol slows down your metabolism. Unlike carbohydrates, proteins and fat, alcohol cannot be stored in our body. Because of this, alcohol metabolism takes priority over other nutrient metabolism; this means all other processes that should be taking place are interrupted, therefore delaying proper nutrient digestion, thus slowing metabolism. Fatty food consumption seems to increase when consuming alcohol. And guess what? Alcohol inhibits the liver from metabolizing fat. This is not good - those fatty foods won't be properly metabolized, which is detrimental for anyone trying to lose weight. If you're trying to lose weight, excessive alcohol consumption won't allow it.

However, the case has often been made that moderate alcohol consumption is good for your health. Wine contains antioxidants that lower blood pressure, raise good cholesterol and is thought to protect against heart disease. Wine, again in moderation, also lowers risks of diabetes, certain types of cancers and slows neurological degenerative disorders like Parkinson's Disease and Alzheimer's Disease.

FUN FACTS you should know:

1 gram carb = 4 calories

1 gram protein = 4 calories

1 gram fat = 9 calories

1 gram alcohol = 7 calories

5 ounces of red or white wine is about 120 calories. If you drink the whole bottle, you're consuming about 480 calories. Ah!

1 Miller Lite ~ 96 calories

1 shot of Vodka ~ 60 calories

1 shot of Whiskey ~ 56 calories

1 shot of Rum ~ 64

1 shot of Tequila ~ 69 calories

10 oz. Margarita ~ 740 calories

1 Long Island Iced Tea ~ 780 calories

To see a list of the ten most fattening cocktails from "forbes", click here

*Hungry girl provides smart summer cocktail recipes. Try one!

*Zilch is an amazing product: 0 calorie, sugar free and carb free margarita mix! WOW!

*My client Maggie told me about Skinny girl margaritas.

Tips when ordering out:

*When ordering a margarita, ask your server if they serve a "skinny" margarita. Less calories!

*Instead of a regular margarita, about 750 calories, order a shot of Patron on ice and add 3-4 limes - tastes like a margarita and only has about 70 calories! You could even add a little Splenda to make it a bit sweeter. - Good idea Lindsay :)

*If ordering you're favorite liquor with soda, always ask for diet.

*Order soda water instead of tonic water

*Avoid adding juice to your liquor - a single Vodka cranberry is about 180 calories; a single vodka orange juice is about 125 calories. Instead: a single Vodka soda water has about 60 calories! A single Rum and Diet Coke has about 65 calories!

You can't drink for free.