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30 December 11
MyNetDiary’s Top 11 Blog Posts in 2011It’s the day before we all make our next year’s resolutions and the perfect time to sit back and reflect on a few highlights from 2011. The team at MyNetDiary pondered over our blog and pulled out the top 11 posts from 2011. We liked them; you liked them; so they must have been helpful and entertaining. Now you have them all in one place, making it easy to share with your friends and family for New Year’s Eve. 6 Staff FavoritesSetting a Healthy Target Weight - Our always helpful and very informative consulting dietitian, Kathy Isacks, MPS, RD, breaks down how to determine a healthy weight goal using your BMI calculations.Losing Weight - Step by Step - Sometimes all we need is a simple reminder that the journey we are on is possible. This article offers up seven simple steps to keep us all on track. How to Love Your Food - Whether we realize it or not, we have a relationship with our food. Here’s a post about how we can nurture this relationship.Diabetes - Get Tested! - For National Diabetes Awareness month in November, Kathy Isacks covers all the important reasons to get tested for Diabetes. “Exergaming” Away Those Extra Pounds - Many people probably got a gaming console this Christmas, so why not use it to help us hit our target weight!Bacon - A Love Story - Who doesn’t love bacon? In this post, Kathy sorts out for us how we can keep bacon on our plate and still lose weight, and we thank her for that!5 Most PopularWhat Really Contributes to Weight Gain - Some Surprising Stats - Reporting on a couple different recent studies, we take a closer look at what really contributes to weight gain. Meal Replacements at Lunch Can Help You Lose Weight - You’ve thought about meal replacements, but maybe you wondered if they can really work. Kathy Isacks helps you understand more about them.The ‘Skinny’ on Protein Powders -  Whey, soy or CHO? With protein powders, we have choices. But which one works the best? This article covers it all. Popcorn - We all love popcorn, but if we are not careful, we can snack on too many “kerneled calories.”Why Did I Stop Losing Weight? - Many people who have worked hard to lose weight experienced a plateau or two along the way. In this piece, Kathy Isacks covers what may contribute to the stall and how to get past it. Did we miss your favorite blog post from 2011? If so, share with us which one was your favorite on our Facebook page or in our Community Forum.
MyNetDiary’s Top 11 Blog Posts in 2011

It’s the day before we all make our next year’s resolutions and the perfect time to sit back and reflect on a few highlights from 2011. The team at MyNetDiary pondered over our blog and pulled out the top 11 posts from 2011. We liked them; you liked them; so they must have been helpful and entertaining. Now you have them all in one place, making it easy to share with your friends and family for New Year’s Eve.

6 Staff Favorites

Setting a Healthy Target Weight - Our always helpful and very informative consulting dietitian, Kathy Isacks, MPS, RD, breaks down how to determine a healthy weight goal using your BMI calculations.

Losing Weight - Step by Step - Sometimes all we need is a simple reminder that the journey we are on is possible. This article offers up seven simple steps to keep us all on track.

How to Love Your Food - Whether we realize it or not, we have a relationship with our food. Here’s a post about how we can nurture this relationship.

Diabetes - Get Tested! - For National Diabetes Awareness month in November, Kathy Isacks covers all the important reasons to get tested for Diabetes.

“Exergaming” Away Those Extra Pounds - Many people probably got a gaming console this Christmas, so why not use it to help us hit our target weight!

Bacon - A Love Story - Who doesn’t love bacon? In this post, Kathy sorts out for us how we can keep bacon on our plate and still lose weight, and we thank her for that!

5 Most Popular

What Really Contributes to Weight Gain - Some Surprising Stats - Reporting on a couple different recent studies, we take a closer look at what really contributes to weight gain.

Meal Replacements at Lunch Can Help You Lose Weight - You’ve thought about meal replacements, but maybe you wondered if they can really work. Kathy Isacks helps you understand more about them.

The ‘Skinny’ on Protein Powders -  Whey, soy or CHO? With protein powders, we have choices. But which one works the best? This article covers it all.

Popcorn - We all love popcorn, but if we are not careful, we can snack on too many “kerneled calories.”

Why Did I Stop Losing Weight? - Many people who have worked hard to lose weight experienced a plateau or two along the way. In this piece, Kathy Isacks covers what may contribute to the stall and how to get past it.

Did we miss your favorite blog post from 2011? If so, share with us which one was your favorite on our Facebook page or in our Community Forum.

28 December 10
Alcohol & PartiesSince New Year’s Eve is in three days, I’m thinking about alcohol.  Alcohol is fairly caloric – it contains 7 calories per gram compared to 9 calories for fat, and 4 calories for carbohydrate or protein.  Other components of alcoholic drinks also contribute to calories, for instance, carbohydrates in beer, fortified wine, and liqueurs.  Cream- and chocolate-based liqueurs will have additional calories from fat.What exactly is considered a “standard drink”? The National Institutes on Alcohol Abuse and Alcoholism (NIAA) has published a list of commonly consumed alcoholic drinks by volume and alcohol percentage.  These drinks provide about 14 grams of pure alcohol, which means at least 98 calories per drink: 12 fl oz of regular beer (5% alcohol) 8-9 fl oz of malt liquor (7% alcohol) 5 fl oz table wine (12% alcohol) 3-4 fl oz of fortified wine such as sherry or port (17% alcohol) 2-3 fl oz of cordial, liqueur, or aperitif (24% alcohol) 1.5 fl oz jigger or shot of brandy (40% alcohol) 1.5 fl oz jigger or shot of 80-proof spirits/hard liquor (40% alcohol) SafetyOf course, your decision to drink shouldn’t be based solely on calories.  Safety needs to be the priority in determining if and how much alcohol you drink at a party.  According to the Mayo Clinic in “Alcohol Use:  If you drink, keep it moderate,” avoid alcohol if you: are planning to drive a vehicle or operate machinery, are pregnant, have had a bleeding stroke, are alcoholic, have liver or pancreatic disease, have heart failure, and those who take certain medications (over-the-counter and prescription). Most people will metabolize one standard drink per hour.  However, this may or may not be the case for you, especially if you are an older and/or a smaller person.  Here are some tips from NIAA if you plan to drive home after a party: Eat first, especially foods with protein. Drink slowly and alternate with non-alcoholic drinks. Establish your own safe limit and stick to it. The Bowles Center for Alcohol Studies has some tips for hosts in “Healthy Choices for Partying.” Recommendations include offering plenty of non-alcoholic drinks, using juice instead of carbonated mixers (carbonation speeds alcohol absorption), serve food, serve alcohol in measured amounts instead of from open containers (e.g. keg), serve alcohol in intervals, stop serving alcohol well before the party ends and don’t let a guest drive home impaired or drunk. Happy New Year, everyone!  I hope that your celebration is joyful and safe. Have questions about this topic?  Let’s hear from you!  Post your questions on MyNetDiary’s Community Forum.Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiary Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Alcohol & Parties
Since New Year’s Eve is in three days, I’m thinking about alcohol.  Alcohol is fairly caloric – it contains 7 calories per gram compared to 9 calories for fat, and 4 calories for carbohydrate or protein.  Other components of alcoholic drinks also contribute to calories, for instance, carbohydrates in beer, fortified wine, and liqueurs.  Cream- and chocolate-based liqueurs will have additional calories from fat.

What exactly is considered a “standard drink”? The National Institutes on Alcohol Abuse and Alcoholism (NIAA) has published a list of commonly consumed alcoholic drinks by volume and alcohol percentage.  These drinks provide about 14 grams of pure alcohol, which means at least 98 calories per drink:

  • 12 fl oz of regular beer (5% alcohol)
  • 8-9 fl oz of malt liquor (7% alcohol)
  • 5 fl oz table wine (12% alcohol)
  • 3-4 fl oz of fortified wine such as sherry or port (17% alcohol)
  • 2-3 fl oz of cordial, liqueur, or aperitif (24% alcohol)
  • 1.5 fl oz jigger or shot of brandy (40% alcohol)
  • 1.5 fl oz jigger or shot of 80-proof spirits/hard liquor (40% alcohol)

Safety
Of course, your decision to drink shouldn’t be based solely on calories.  Safety needs to be the priority in determining if and how much alcohol you drink at a party.  According to the Mayo Clinic in “Alcohol Use:  If you drink, keep it moderate,” avoid alcohol if you: are planning to drive a vehicle or operate machinery, are pregnant, have had a bleeding stroke, are alcoholic, have liver or pancreatic disease, have heart failure, and those who take certain medications (over-the-counter and prescription).

Most people will metabolize one standard drink per hour.  However, this may or may not be the case for you, especially if you are an older and/or a smaller person.  Here are some tips from NIAA if you plan to drive home after a party:

  • Eat first, especially foods with protein.
  • Drink slowly and alternate with non-alcoholic drinks.
  • Establish your own safe limit and stick to it.

The Bowles Center for Alcohol Studies has some tips for hosts in “Healthy Choices for Partying.” Recommendations include offering plenty of non-alcoholic drinks, using juice instead of carbonated mixers (carbonation speeds alcohol absorption), serve food, serve alcohol in measured amounts instead of from open containers (e.g. keg), serve alcohol in intervals, stop serving alcohol well before the party ends and don’t let a guest drive home impaired or drunk.

Happy New Year, everyone!  I hope that your celebration is joyful and safe.

Have questions about this topic?  Let’s hear from you!  Post your questions on MyNetDiary’s Community Forum.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

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