July 2014

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5 Mindless Habits that Can Add 6.5 Pounds
Summer is in full swing and with the Summer months often come late nights by the pool and lazy vacation mornings. Please do not get me wrong, I love summer. I love vacation. I love late nights by the pool and I especially love lazy mornings. However, all of these things combined on a regular basis can lead to unwanted weight gain. What you worked so hard to lose over the past six months can easily be reversed by falling into unhealthy habits and mindless eating patterns. This month I will be sharing with you "5 Mindless Habits that Can Add 6.5 Pounds." If you find yourself doing these on a regular basis, send me an e-mail and we can discuss scheduling a session to help empower you to make choices that keep you feeling great!

- Elizabeth 
5 Mindless Habits that Can Add 6.5 Pounds

Cocktail Hour. The evening ritual of a frozen margarita or Pina Colada may seem like a harmless and well deserved treat after a long day, but be warned these cocktails can really add up. An 8 ounce frozen margarita will pack in approximately 300 calories and an 8 oz Pina Colada is almost 450 calories! If you drink one of these beverages three times a week you could easily gain two pounds in a month.

Eating from the "Bag". The simple act of mindlessly eating your favorite chips or crackers while watching TV, reading a book, or hanging out with friend can easily add 300 - 500 calories in a sitting. A one ounce serving of corn chips is equivalent to 12 chips and 150 calories. It is not uncommon for someone to eat two to three times that amount while unconsciously eating from the bag. Munching from the bag two to three times a week could easily add one pound over a four week period. To combat this behavior, start by portioning out a serving of chips on a plate and leave the bag in the pantry.

Cleaning the Kids Plate. Cleaning your child's plate by eating their "leftovers" can really add up. On average every extra bite of food will be approximately 25 calories. If you think that you eat two bites off of your kids plate, three times a day, seven days a week, this could add up to one pound over four weeks.

Ordering In or Dining Out. Busy summer days can leave one tired and un-inspired to cook, which often leads to ordering in or dining out. While there is nothing wrong with enjoying a meal out or taking a night off from kitchen duties and ordering take out, if you are not aware of the choices being made the calories can really add up. Not only are restaurant meals known for their large portion sizes, but they usually have higher fat and sodium content than the home cooked version. For example, a traditional chinese dinner of Broccoli and Chicken with 1 cup of rice is approximately 750 calories, compared to a homemade version will be approximately 400 calories. Do this three times a week and this could easily add up to 1 - 2 pounds a month.

Self Serve Treats. Frozen yogurt can make a delightful summer afternoon treat, and when reading the nutrition facts it appears to be a sensible choice when it comes to choosing a healthy food. However, the deception of frozen yogurt lies in the portion of self serve cups. A "serving size" is 4 ounces and can range between 80 - 130 calories. However a "small" serve serve cup at most of the popular frozen yogurt chains will be approximately 16 ounces, and a large cup can run up to 32 ounces. Fill your cup to the brim (or even half way) and you are in for a high calorie treat. Your 80 - 130 calorie "small" treat can easily turn into a 320 - 520 calorie meal...and this is before toppings! Indulge in self serve frozen treats 3 times a week and you could gain 1.5 pounds over the course of a month.

To summarize how these small "mindless" acts of eating can add up check the above graphic!


Quote of the Month:   
People don't notice whether it's winter or summer when they're happy. 

~Anton Chekhov


 Scripture of the Month


Matthew 7:13-14


13 "Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. 14 But small is the gate and narrow the road that leads to life, and only a few find it. (NIV).

In This Issue
Watermelon Gazpacho


5 cups chopped seedless watermelon
1/2 cup chopped yellow onion
1/2 cup chopped green peppers
1/2 to 1 tsp. salt
1/4 tsp. pepper
1 tsp. cumin
1/4 tsp. chili powder
1/2 cup chopped cilantro
2 tsp chopped jalapeno
1 tbsp. lime juice
1 cup finely chopped seedless watermelon, reserved for garnish
1/2 to 1 cup finely diced avocado, reserved (optional)


Puree the first 10 ingredients in a blender until smooth. Adjust the seasonings as needed. Chill in the fridge for at least 1 hour. Stir in the finely chopped watermelon and avocado at serving time.


Serves 4.

Learn more here 
5 Summer Habits that Empower Healthy Living 

Evening family walk or bike ride. Start a new family tradition and go for an evening walk or bike ride. Not only is this healthy for the body, but it is also a great time to nurture your relationships and create lasting memories. 
Eat more seasonal produce. If you had the chance to read last month's newsletter you know that I am a fan of the summer produce! Summer is a great time to enjoy the natural sweetness of fresh fruits such as berries and melons. It is also a great time to enjoy a summer garden full of fresh tomatoes, eggplant, squash, and cucumbers...just to name a few!

Embrace an active vacation. Consider changing up your traditional beach vacation with an active vacation. Hiking, swimming, fishing, biking, paddle boarding, rowing, and horseback riding are just a few ideas of activities you can do to add adventure and activity to your summer vacation.

Experiment with new foods. Laid back summer days are an ideal time to experiment with new recipes and foods. Especially if you have children, this is a good time to have them explore cooking in the kitchen and create new family favorites, things that can become easy "go to" meal ideas when the hectic pace of the school year begins!

Enjoy time with family and friends. Summer is a time for creating memories and strengthening bonds of family and friendship. One of the best ways to do this is through FUN! Take the opportunity to do fun things together. Laugh till you cry. Be active. Create new traditions that not only build a healthier body, but one that builds a healthier life, through your relationships with others!

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About Elizabeth

Registered Dietitian 

Certified Dietitian/Nutritionist

Weight Loss Coach


Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for over 11 years. She uses the same strategies, along with her twenty-year plus background in counseling, to provide a faith-based approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets, senior citizen programs and child care centers. She has a Master's Degree in Rehabilitation Counseling from New York University, and is a Certified Rehabilitation Counselor, Certified Nutrition and Wellness Consultant, and Weight Loss Coach.

Elizabeth M. Madison, ElizabethMadisonNutrition/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413

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