Your Stay-Full Diet Plan; Get tips for cutting calories that won't leave you feeling hungry

By Karen Ansel, R.D.

Last time you tried to lose weight, did you become so ravenous that you blew it with a big binge? Sure, you have to eat less to slim down, but drastic changes shouldn't happen overnight. We're here to make the trimming process painless. The plan: Give yourself 2 to 3 weeks to gradually reduce portion sizes. Start by comparing the amount you'd normally eat with the recommendations in our portion guide. Then, downsize proteins, starches and/or fats by about one third each week until you reach the ideal serving size. To fill in the gaps, round out your plate with lots of volume-rich foods (big in mass but low in calories) like fruits and veggies.

Sample 5-Day Stay-Full Meal Plan

This plan provides about 1,550 calories a day. (If you need more or fewer calories, simply add or subtract a snack; each one is about 150 calories.) To help you lose weight while staying full, we're emphasizing water-packed soups, salads, fruits and veggies. The menus also include lean protein and fiber-filled whole-grains; these foods are digested super-slowly, so they'll ward off between-meal hunger pangs that weaken your willpower. Feel free to mix and match breakfasts, lunches, dinners and snacks as you like.

Day 1

Breakfast

• Bacon, egg & tomato sandwich: Top 2 slices lightly toasted whole-grain bread with 1 scrambled egg, 1 slice turkey bacon and 2 slices tomato.
• 4 oz calcium- and vitamin D-fortified orange juice

Lunch

• Greek shrimp salad: Whisk together 1 Tbsp extra-virgin olive oil, 1 Tbsp red wine vinegar, ⅛ tsp dried oregano, and salt and pepper to taste. Drizzle over 1 cup romaine lettuce, 2 Tbsp feta cheese crumbles, ½ cup sliced grape tomatoes, 5 sliced Kalamata olives, ½ sliced red bell pepper, ¼ sliced cucumber, 2 slices red onion and 10 precooked shrimp; toss.
• 10 whole-wheat pita chips

Dinner

• Risotto with saffron & scallops: Cook ¼ cup Arborio rice in 8 oz chicken stock according to package directions. Stir in 1 pinch saffron. Sauté 1 clove crushed garlic in 2 tsp olive oil over medium heat for 30 seconds. Add 4 oz bay scallops and sauté until opaque (about 3 to 5 minutes). Fold into risotto.
• 2 cups baby spinach sautéed in 1 tsp olive oil

Snacks

• 8 oz minestrone with 2 Tbsp grated Parmesan
• 4 oz all-natural rice pudding topped with 1 Tbsp dried tart cherries

Day 2

Breakfast

• 5.3 oz 2% Greek yogurt with honey, 1 sliced banana, 1 Tbsp chopped walnuts

Lunch

• 2 oz smoked turkey slices, ½ sliced apple, 1 slice Cheddar and 1 Tbsp honey mustard on 2 slices whole-wheat bread
• ½ cup cucumber salad (sliced cucumbers drizzled with white vinegar and seasoned with salt and pepper)

Dinner

• Chinese food takeout: 8 oz ginger chicken with broccoli, 5 oz garlic sugar snap peas, ½ cup brown rice

Snacks

• ½ cup soft-serve chocolate ice cream
• 1 cup cantaloupe chunks and 1 cup pineapple chunks, topped with ¼ tsp chopped mint

Day 3

Breakfast

• Strawberry French toast: Dip 1 slice whole-wheat bread into 1 large beaten egg. Fry in 1 tsp butter over medium heat until golden, 2 to 3 minutes, turning halfway. Top with 1 cup sliced strawberries tossed with 1 tsp sugar.
• 8 oz nonfat or 1% milk

Lunch

• Southwestern veggie burger: Prepare 1 black-bean veggie burger according to package directions. Serve on whole-wheat hamburger bun with ¼ sliced avocado, tomato and onion slices, and 1 Tbsp barbecue sauce.
• 10 blue-corn tortilla chips

Dinner

• Cranberry-chicken couscous: Combine ¼ cup dried cranberries, ¼ tsp curry powder and ½ cup chicken broth. Bring to a simmer. Add ¼ cup whole-wheat couscous. Cover, remove from heat and steam for 10 minutes. Add 4 oz cubed grilled chicken breast and 1 Tbsp chopped fresh parsley; toss.
• 1 cup string beans with 1 tsp olive oil

Snacks

• 16 oz light mango smoothie (Try Jamba Juice Jamba Light Mango Mantra, or make your own smoothie by blending ½ cup frozen mango chunks with ½ cup calcium- and vitamin D-enriched orange juice and ½ cup nonfat vanilla yogurt.)
• 1 oz cinnamon-brown sugar roasted almonds

Day 4

Breakfast

• 1 cup whole-oat cereal (such as Cheerios), 1 cup blueberries, 2 Tbsp almonds, 8 oz nonfat or 1% milk

Lunch

• Small 3-bean chili and ½ roast beef sandwich with wasabi (spread 1 Tbsp wasabi mayonnaise on ½ kaiser roll and top with 2 oz lean roast beef, ½ tsp pickled ginger and romaine lettuce)

Dinner

• 4 oz meat loaf
  1 small baked potato with 1 Tbsp sour cream
  1 cup sliced carrots roasted in 2 tsp extra-virgin olive oil

Snacks

• 1 mini Babybel cheese and 1 apple
• 10 pretzel twists dipped in 2 tsp Nutella hazelnut spread

Day 5

Breakfast

• ½ cup cooked oatmeal with 1 tsp brown sugar and 1 Tbsp each dried cherries, dried cranberries and dried blueberries (or try Starbucks Perfect Oatmeal)
• 12 oz nonfat cappuccino

Lunch

• Peanut butter and banana pizza: Spread 1 whole wheat pita with 1 Tbsp peanut butter. Top with ½ sliced banana. Drizzle with 1 tsp honey and broil for 2 minutes.
• 8 oz nonfat or 1% milk

Dinner

• Mexican rice bowl: Toss ½ cup cooked brown rice with ½ cup each drained canned black beans and microwaved frozen corn. Top with ½ cup diced tomato, ¼ cup chopped onions, 2 Tbsp shredded Cheddar and ¼ cup chunky salsa.

Snacks

• Two 2¼-in. homemade chocolate chip cookies; 8 oz coffee with 1% milk
• 1 pear, quartered, sprayed with nonstick cooking spray and roasted at 400°F for 15 minutes, topped with ½ cup vanilla frozen yogurt

11 Satisfying Foods (Keep this list with you!)

1. Vegetable- and-bean-based soups and chilis
2. Fresh fruits and vegetables
3. Baked potatoes
4. Main-dish salads with vinaigrette
5. Lean broiled or baked meat, fish and skinless white-meat chicken
6. Brown rice, whole-wheat couscous risotto, pasta and polenta au naturel or with a light vegetable or tomato sauce
7. Whole-grain cereals
8. Small servings of olive oil, canola oil and butter
9. Small portions of natural tortilla and regular potato chips (Fat-free ones aren't satisfying)
10. Mini-servings of cookies, ice cream and brownies
11. Coffee, tea, nonfat cappuccinos and lattes

For a few more get-real tips when it comes to dieting, check out The Get Real Diet Plan.

Be an almond snacker

by Ed Biado

Although almonds aren’t the cheapest nuts to munch on to satisfy your oral fixation, their price is justified by the health benefits you get from snacking on the nut. Even the Bible has said that it’s “among the best of fruits.” So, almonds should be in your grocery list if you want...

1. ...a healthier heart. A fantastic source of vitamin E that can reduce the risk of heart attack by up to 50%, almonds also have antioxidants that lessens a person’s heart disease tendencies and lowers the amount of C-reactive protein, which causes damage to the arteries.

2. ...to regulate your cholesterol levels. Almonds are rich in monounsaturated fats, a “good” HDL cholesterol that lower the “bad” LDL cholesterol. It has been suggested that a handful of almonds a day can reduce your bad cholesterol levels by up to 12%.

3. ...better blood circulation. The high levels of potassium and low levels of sodium found in almonds work hand in hand to improve blood circulation and regulate blood pressure. Their magnesium content acts as a de-clogger and helps improve the flow of nutrients in the bloodstream. This is supported by the generous dose of iron that transports oxygen in the cellular level.

4. ...to improve your brain power. Ayurveda, a system of Indian traditional medicine, considers almonds to be highly effective in inducing superior intellect and longevity. Modern medical sciences aren’t all that convinced on this benefit, but they did discover that almonds contain phenylalanine, a brain-boosting chemical.

5. ...to reduce the risk of cancer. The vitamin E, phytochemicals and flavonoids in almonds help suppress the growth of breast cancer cells. It also helps prevent colon cancer because of its high fiber content. Because it contains boron, it can also help in preventing prostate cancer.

6. ...to be on a gluten-free or carbohydrate-restricted diet. Almond flour are a popular cooking ingredient, often as a wheat flour-substitute, for people who have gluten sensitivity, coeliac disease and wheat allergies. You can also use almond flour if you want to restrict your carbohydrate intake because a cup of which only has a net carb content of of 10 grams.

7. ...more energy. Almonds are a well-known energy booster, being a key ingredient in many energy bars. They are rich in protein, manganese, copper and riboflavin—all sources of energy.

8. ...to lose weight. Almonds are so dense in nutrients that consuming them makes one feel full. This prevents overeating and would eventually translate into weight loss.

9. ...to prevent birth defects. Folic acid is one of the best defenses against birth defects, being a promoter of healthier cell growth and tissue formation. Pregnant women who eat almonds regularly can significantly reduce their offspring’s risk of birth defects because of the nuts’ considerable folic acid content.

10. ...to maintain sugar levels. Almonds are good for diabetics because they’re a low glycemic index food. They have a stabilizing effect on sugar and insulin levels when consumed after meals. This prevention in spikes would also be helpful to people who are at risk to have the condition.

20 Secrets your waiter will never tell you

By Michelle Crouch, Reader's Digest

What would two dozen servers from across the country tell you if they could get away with it? Well, for starters, when to go out, what not to order, what really happens behind the kitchen’s swinging doors, and what they think of you and your tips. Here, from a group that clears a median $8.01 an hour in wages and tips, a few revelations that aren’t on any menu.

What we lie about
1. We’re not allowed to tell our customers we don’t like a dish. So if you ask your server how something is and she says, “It’s one of our most popular dishes,” chances are she doesn’t like it.
—Waitress at a well-known pizza chain

2. On Christmas Day, when people ask why I’m there, I might say, “My sister’s been in the hospital,” or, “My brother’s off to war, so we’re celebrating when he gets back.” Then I rake in the tips.
—Chris, a New York City waiter and the founder of bitterwaitress.com

3. If you’re looking for your waiter and another waiter tells you he’s getting something out of the stockroom, you can bet he’s out back having a quick smoke.
—Charlie Kondek, former waiter at a Denny’s in Central Michigan



4. If someone orders a frozen drink that’s annoying to make, I’ll say, “Oh, we’re out. Sorry!” when really I just don’t want to make it. But if you order water instead of another drink, suddenly we do have what you originally wanted because I don’t want to lose your drink on the bill.
—Waitress at a casual Mexican restaurant in Manhattan

What you don’t want to know
5. When I was at one bakery restaurant, they used to make this really yummy peach cobbler in a big tray. A lot of times, servers don’t have time to eat. So we all kept a fork in our aprons, and as we cruised through the kitchen, we’d stick our fork in the cobbler and take a bite. We’d use the same fork each time.
—Kathy Kniss

6. If you make a big fuss about sending your soup back because it’s not hot enough, we like to take your spoon and run it under really hot water, so when you put the hot spoon in your mouth, you’re going to get the impression — often the very painful impression — that your soup is indeed hot.
—Chris

7. I’ve seen some horrible things done to people's food: steaks dropped on the floor, butter dipped in the dishwater.
—Waiter at a casual restaurant in the Chicago area



What you’re really swallowing
8. If your dessert says "homemade," it probably is. But it might be homemade at a bakery three miles away.
—Charity Ohlund

9. I knew one guy — he was a real jerk — he’d go to Costco and buy this gigantic carrot cake for $10 and tell us to say it’s homemade. Then he sold it for $10 a slice.
—Steve Dublanica, veteran New York waiter and author of "Waiter Rant: Thanks for the Tip — Confessions of a Cynical Waiter"

What drives us crazy
10. Oh, you needed more water so badly, you had to snap or tap or whistle? I’ll be right back … in ten minutes.
—Charity Ohlund

11. We want you to enjoy yourself while you’re there eating, but when it’s over, you should go. Do you stay in the movie theater after the credits? No.
—Waiter at a casual restaurant in the Chicago area



12. My biggest pet peeve? When I walk up to a table of six or seven people and one person decides everyone needs water. I’m making a trip to deliver seven waters, and four or five of them never get touched.
—Judi Santana, a server for ten years

What we want you to know
13. Sometimes, if you’ve been especially nice to me, I’ll tell the bartender, “Give me a frozen margarita, and don’t put it in.” That totally gyps the company, but it helps me because you’ll give it back to me in tips, and the management won’t know the difference.
—Waitress at a casual Mexican restaurant in Manhattan

14. If you’re having a disagreement over dinner and all of a sudden other servers come by to refill your water or clear your plates, or you notice a server slowly refilling the salt and pepper shakers at the table next to yours, assume that we’re listening.
—Charity Ohlund

What tells us you’re trouble
15. I get this call all the time: “Is the chef there? This is so-and-so. I’m a good friend of his.” If you’re his good friend, you’d have his cell.
—Chris

16. The strangest thing I’ve seen lately? A man with a prosthetic arm asked me to coat check it because the table was a little bit crowded. He just removed his arm and handed it to me: “Can you take this?”
—Christopher Fehlinger



17. We always check the reservation book, scan the names, and hope for someone recognizable. I’m happy if the notes say something like “Previous number of reservations: 92.” If they say something like “First-time guest, celebrating Grandma’s 80th birthday, need two high chairs, split checks, gluten allergy,” then I start rummaging through my pockets for a crisp bill for the hostess and I make sure to tell her how much I love her hair fixed like that.
—Charity Ohlund

How to be a good customer
18. Use your waiter’s name. When I say, “Hi, my name is JR, and I’ll be taking care of you,” it’s great when you say, “Hi, JR. How are you doing tonight?” Then, the next time you go in, ask for that waiter. He may not remember you, but if you requested him, he’s going to give you really special service.
—JR, waiter at a fine-dining restaurant and author of the blog servernotslave.wordpress.com

19. Trust your waitress. Say something like “Hey, it’s our first time in. We want you to create an experience for us. Here’s our budget.” Your server will go crazy for you.
— Charity Ohlund

What you need to know about tipping
20. If you walk out with the slip you wrote the tip on and leave behind the blank one, the server gets nothing. It happens all the time, especially with people who’ve had a few bottles of wine.
—Judi Santana

Favorite snack/dessert places of the year

by Ed Biado
Why snacks and desserts? Because snacking is fun and if you want a 3 p.m. food trip, it’s so much more enjoyable to walk around stuffing your face with this-and-that than to sit in a restaurant. And as Filipinos, we can’t resist food vendors when we see one. Thus, fishball carts even in the most high-end of places. But aside from street food, what else is out there? Take a look (and a bite)...
1. Bizhan Persian Express

If you’re ever in Ayala Alabang for the annual Cuenca bazaar, one of the things you’ll notice is the excruciatingly long line at this shawarma stall. Most of those who have tried actually swear that it’s the best in town. At about P150 for the jumbo size, it better be. And trust me, it is. Bizhan is also located at the village’s Rustan’s mini grocery and the San Mig Pub at Alabang Town Center.

2. Yoh-gurt Froz

This is a really good yogurt place that promotes the health benefits of the dessert. Their Classic Fro-yo is regular yogurt topped with your choice of fruit, nuts or cereal. They also have ice cream-ized yogurt in different flavors, yogurt smoothies and pastries with—yes—yogurt on top. How’s that for a really healthy option?

3. The White Hat

There may be a small yogurt revolution going on in the city as this entry is another emerging health-conscious dessert shop. They serve frozen yogurt with combinations of 21 different toppings. Combos are named after hats: “Beret,” “Sombrero,” etc. Or a diner can also make their own “hat,” meaning, get to choose a combo of their choice.

4. Gelatone

But if you really want to go all out on dessert, Gelatone serves gelato like there’s no tomorrow. If you’re a fan of the fatty Italian ice cream, you probably already have a favorite flavor. For the newbies, the kind lady at the counter will let y’all taste them to help you make your sinful decision. Try Amaretto, Dark Chocolate Toblerone, Nutella and Pistaccio. Or what the heck? Try them all!

5. Chimara

You wanna go healthy but can’t really give up chips, meats and sweets? This neo-vegan place might just be for you. Their chips taste like regular chips, maybe even better. But the good news is that they’re made with tofu, bananas and apples. Their menu consists of options for pesco-vegetarians, ovo-lacto-vegetarians and bodybuilders.

6. New York Fries and Dip

It’s actually more about the dips than the fries. Okay, so the fries really are good. But it’s the different dipping choices that makes it fun. You can choose from Pepper Steak, Curry, Chili Peppers, Ranch and 12 more other flavors. And their chicken nuggets are yummy too.

7. De Original Jamaican Pattie Shop

Before a movie starts at many Ayala Malls cinemas, snack vendors are all over the theater, offering popcorn, beverages and other movie-friendly snacks. That includes Jamaican patties. You haven’t had a real one unless you’ve tried their Pinatubo Pattie, a spicy treat served extra-hot that seems to get hotter with every bite.

8. Sabbrett

A regular Sabbrett cart would proudly display celebrities munching on their famous hotdogs. And that ups the yum factor in more ways than one. Frankfurters are among their bestsellers because they’re skinless, therefore, you won’t have to fight so much with the meat because the tough casing isn’t there. And seriously, they’ve got some amazing mustard!

9. Earle’s Delicatessen

Get a Thuringer Bratwurst with a side of chips and have some deli meats to take home and enjoy the next morning. It ain’t even expensive. Almost everything is priced within P30 per 100 grams. There’s one at South Supermarket in Alabang that’s been there for quite some time now. A few other branches have opened in Makati and Ortigas. Check it.

10. Taters

There are two things that you simply have to get at Taters. One is their butter-drizzled popcorn and their iced tea. No kidding, the iced tea is mixed perfectly and tastes really good, considering they’re using a regular iced tea brand. You can also explore their other movie-companion snacks like nachos, fries and chips. There are actually more munchies like sausages, fish-and-chips and onion rings.

‘Saluyot pancit canton’, crab baked in salt

By Reggie Aspiras

Philippine Daily Inquirer

’TIS THE season to be jolly! Here are some of the funkiest holiday entertaining ideas I’ve stumbled upon, plus other treats that will surely make the holidays even more special.

Isabelle Dee turned 18 in Winter Wonderland.

Her mom Nellia, perhaps, feeling even more like a debutante than her daughter, worked wonders with the venue which she surrounded with ice sculptures.

The lighting was fantastic, a nice ice blue, lending a touch of softness to the white drapes that hung from everywhere.

The bar was filled with white day beds where the young ones and young once, all dressed in white, comfortably lounged.

Dancing heads

Have you ever had yourself videotaped grinding to the tune of “I Will Survive,” “Achy Breaky Heart” and “Lady Marmalade”?

If not, it’s time to call Confetti Effects and have them set up their dancing booth heads for the Christmas party.

See yourself garbed in leather or skimpy skirt and sexy top, with a 20-inch waistline to match.

If you’re a man, chances are, you’ve never seen yourself dressed as a cowboy, so rugged, so buffed.

All you must do is pick a song, sit on a stool, put on a green cape, while the booth operators synchronize your head movements with a video of a dancing body.

Then, voila! You have your own comical MTV disc to take home as souvenir. Freddie Martelino (tel. 0920-9005601) also has mini video stalls for those interested to put up a dancing head booth in the malls.

Club Fishbone was present to provide the music, cocktails and shooters – another attractive destination, I observed, for the teeners, who in their minds are now legally able to do as they please. Club Fishbone (Call Val Magallanes at 0917-8829011) makes hosting parties a whole lot easier.

Egg flan

For the debut, Representative Lorna Silverio brought egg flans she ordered from Eya Cabanos all the way from Ilocos Norte. They are real eggs drained off their content, filled with flan mixture and steamed. A novelty!

Cabanos also makes saluyot pancit canton noodles and the famous Ilocos garlic longganisa.

She sends them fresh from San Nicolas as you order (tel. 0918-5299085). The eggs make perfect Christmas tokens.

One of the most divine palatal experiences I have come across are Sokak (soft-shell crabs) Baked in Salt which I order from Tao Yuan Restaurant (tel. 0917-5308988, 5227010).

It is so delicious. The crab fat oozes from the inside. It is everything you want in a crab and more. Truly worth the trip.

I suggest you call to reserve. Though they have it every day, the demand for these export-quality crustaceans i high and the restaurant is always packed.

If they don’t have Sokak, go for their Hainanese Chicken Rice. For me, it is simply the best in the country. Try their fried lapu-lapu with mango, delectable, too.

My son loves the Yangchow fried rice at Super Bowl. However, it is not always practical to go to the restaurant whenever he craves for this delicious rice concoction. Can you provide me a recipe that would somehow taste near the Super Bowl version?

Gloria Say

Hello Gloria! I have asked chef Henry Cheung of the famed Good Earth Restaurant, and now of the newly opened Henry’s Place at the Forbes Town Center (tel. 3935915) to help you out.

Yang Chow Fried Rice

50 g chicken breast

50 g shrimp

10 g Chinese sausage

2 tbsp oil

1 pc egg

1½ c cooked, day old rice

2 tbsp chicken broth

2 tsp light soy sauce

White pepper, to taste

2 tsp spring onions, chopped

Mince the first three ingredients.

Scramble the eggs and set aside.

Saute the chicken, shrimp and sausage in oil.

Add eggs and scramble.

Add cold rice and mix well.

Add broth, soy, pepper, seasoning to taste.

Add spring onions.

Twisted halloween cocktails

by Ed Biado

I’ll admit that my taste in cocktails is quite vanilla. Just give me glass after glass of Bacardi Coke and I’m all set for the night. But there are thousands of concoctions out there and one of the biggest party excuses, Halloween, gets its fair share. Given the spooky theme, the names of these—shall I call them—poisons are just as interestingly creepy. But don’t worry, they taste divine. Screw Bloody Mary (hah!); here are 10 “disgusting” mixes you can suck dry:

1. Voodoo Caesar

Rim a tall glass with lime juice and seasoning salt. Fill it with ice, add the following ingredients and stir.

6 oz. tomato juice

2 tsp. lime juice

1/8 tsp. Tabasco hot sauce

1 oz. vodka

1 tsp. Worcestershire sauce

2. Bayou Slime

Muddle 6 fresh mint leaves and 2 oz. spiced syrup together. Place that, together with the following ingredients into a shaker.

4 oz. dark rum

1 egg white

Shake until well-chilled and frothy. Strain into a chilled martini glass and garnish with additional crushed mint leaves.

3. Coffee of the Damned

Add all the following ingredients in a large mug.

1/2 oz. tequila

1 oz. brandy

1 oz. scotch

1 tbsp. sugar syrup

Then, stir in a cup of coffee and float some lemon zest on top. Add a topping of whip.

4. Halloween Cocktail

Mix the following ingredients in a shaker with ice.

2 oz. bourbon

3 oz. orange juice

juice of half a lemon

Then, pour into a tall glass. Top with ginger ale and garnish with olives.

5. White Witch

Mix all ingredients in a blender at low speed for 10 seconds. Serve in a chilled sherbet or wine glass.

1/2 cup vanilla ice cream

1 oz. vodka

1 oz. white crème de cacao

6. Black Witch

Mix all ingredients with ice in a shaker and strain into a chilled cocktail glass.

1/2 oz. pineapple juice

1 1/2 oz. gold rum

1 tsp. apricot brandy

1 tsp. dark rum

7. Blood-red Lime Rickey

Muddle the following ingredients in a shaker until juicy and fragrant.

6 fresh cherries, pitted

1/2 lime, cut into 3 wedges

2 teaspoons sugar

Add 3 oz. gin and crushed ice. Cover with a cocktail shaker and shake vigorously, or stir, until combined and chilled, about 30 seconds. Serve in a whiskey glass.

8. Blood & Sand

Mix all ingredients with cracked ice in a shaker or blender. Pour into a chilled old fashioned glass.

3/4 oz. cherry brandy

3/4 oz. orange juice

3/4 oz. scotch

3/4 oz. sweet vermouth

9. Brain

In a cocktail shaker filled with ice, add all the ingredients. Stir until well chilled and strain into a martini glass. Garnish with a fresh lychee fruit.

1/2 oz. sake chilled

1 1/2 oz. lychee nectar

1 1/2 oz. gin

10. Devil’s Tail

Mix all ingredients with ice in a blender. Pour into a chilled cocktail glass. Twist lime peel over drink and drop into glass.

1/2 oz. apricot liqueur

1/2 tsp. grenadine

1/2 oz. lime juice

1/2 oz. vodka

1 1/2 oz. gold rum

Are you a controlled or clean-plate club eater?

Do you find yourself eating less while at work then ending your day by eating a day’s worth of calories like ice cream, bag of chips or chocolate bars? This has been a common problem of busy employees, housewives and students.

Here are tips that can help you prevent eating at night, which sabotages one’s weight loss progress.

Consider timing of your dinner and sleep.

After three to four hours, you can hear your stomach growling, which signals hunger. During the time you are awake, you continuously burn more calories as compared to when you’re asleep because the body system requires more calories.

If you sleep at around 10 p.m., have dinner at 7 p.m. However, if you are a late-night sleeper, delay dinner to 9 or 10 p.m. to prevent eating unhealthy snacks.

Eat every three to four hours, depending on your schedule and hunger pangs. If you follow an 8 a.m.-5 p.m. work schedule, have breakfast at 7:30 a.m. then eat lunch at 12 noon. You can have a 100-150 calories worth of mid-morning snack if you get hungry or if you are physically active. At 3 or 4 p.m., have a calorie-controlled snack to avoid overeating at night. Have dinner at 7 or 8 p.m. if you sleep at 10 or 11 p.m.

Sleep on time. This will break your late-night eating habit.

Set a moderate calorie-allowance for dinner.

I always advise my clients not to eat more than 500-600 calories at breakfast, lunch or dinner to avoid extra calories, feel empowered while trying to lose weight and practice self-control.

A 500-calorie meal is equivalent to a half cup of rice (100 calories); palm size of grilled chicken or fish without the skin (approximately 100-150 calories depending on add-ons); cup of fresh green salad with 1 tbsp low-fat dressing (approximately 100-150 calories); and fist-size fruit (approximately 50 to 80 calories). Calories will increase by 100-150 more calories if oil is used or pork and beef will replace seafood or poultry.

Have late-night snack only if you can control your eating portion.

Controlled eaters

According to Heather Bauer and Kathy Mathews, authors of the book “The Wall Street Diet,” only dieters who are classified as controlled eaters can eat occasional evening snacks worth 80 calories like a medium apple, sugar-free Jell-O, 2 slices of turkey, light yogurt or low-calorie popsicle. They stop eating when full, are satisfied with a handful of chips and have similar eating patterns on weekends and weekdays.

The other type is the clean plate-club eater. If you are classified in this category, you eat fast, always finish your plate, often tempted by sugar and carbohydrates, find it difficult to control eating at night and drink less water.

Have a fruit after dinner and drink lots of water instead of flavored drinks or sodas.

Plan your night.

Make drinking water available at your room.

Don’t keep snacks inside your house.

If you have the tendency to crave for food, ask support from your husband/wife after dinner to remind you of your goals.

Distract yourself from thinking about food by watching television shows not related to food, reading your favorite book or preparing your things and clothes for the next day.

By Mitch Felipe-Mendoza E-mail the author at mitchfelipe@gmail.com

DO-IT-YOURSELF Homemade bath bomb

ENJOY a relaxing, soothing, sensory bathing experience with scented bath bombs that you yourself can make. This easy activity can be enjoyed by you and your family. Have fun trying on fragrances. Peppermint is soothing and invigorating. Lavender is relaxing, while the sweet aroma of rose stimulates circulation. Choose your favored scented oil.

2 tbsp cornstarch

2 tbsp citric acid

½ c baking soda

3 tbsp oil

¼ tsp essential oil of your choice

5 drops of food coloring (optional, to add color to your bath bomb)

Mix all the dry ingredients together. Slowly add oils and food coloring, a little at a time until the right consistency –like a workable dough – is achieved.

If the mixture is too wet, add more baking soda. Use wax paper as a surface on which to mold the mixture into balls.

Allow the mixture to dry for about 5-6 hours.

If the balls you form are a bit delicate, set them using a wrap made of light fabric or a baking mold.

Use 1-2 balls in your bath.

by Anton Barreto/Marissa Lopa

8 Fat fighting foods

Want to lose weight as you chow down? Your wish is granted! Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!

Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in theInternational Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Go nuts!

Berries "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.

Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M.

Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad.

Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.

Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.

Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.

Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!

For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods atSelf.com.

By Lucy Danziger, SELF Editor-in-Chief

Caring for your kidneys to avoid stone formation

Philippine Daily Inquirer

Do you have frequent severe cramps in the lower back? Are you always in pain when urinating? Is your urine cloudy or bloody? If you answered yes to any of these questions, you might have a kidney disorder.

Kidney disease is one of the top 10 causes of death in the Philippines, according to recent studies. Every year about 120 Filipinos in every 1 million develop kidney failure due to stone formation.

One of the most painful kidney disorders is kidney stone—when hard pebble-like lumps develop from crystals that separate from the urine within the urinary tract. Calcium combined with oxalate or phosphate is the most common kidney stone. Another type of stone is struvite, which is caused by urinary tract infection.

Furthermore, stones occur more frequently in men than in women. However, people with a family history of kidney stones are also likely to develop stones. Kidney stones can also be associated with external factors like diet and lifestyle. Foods high in protein, fats, phosphorus, and sodium usually disrupt the kidneys’ natural process of filtration.

Plenty of water, healthy diet

To prevent formation of kidney stones, have a healthy diet and drink plenty of water. Also, avoid salty and spicy food additives or flavor enhancers.

Kidney stones can now be easily treated with modern advancements in healthcare. The most common kidney stone removal procedure is through extracorporeal shock wave lithotripsy (ESWL). It uses shock waves to break kidney stones into small specks to make them easily move through the urinary tract and out from the body.

Instead of undergoing surgery, a noninvasive treatment is recommended by doctors like taking oral medications that can break down the formation of calcium and uric acid stones and lead to faster recovery.

You can consult a doctor about such preventive medicine.

If you have more than one kidney stone, especially if you have a family history of stones, you are more likely to have kidney stones again. But you can take steps to help prevent them:
Drink more fluids. Try to drink enough water to keep your urine clear, about 8 to 10 glasses of water per day. Slowly increase how much you drink, perhaps adding one more glass of water a day until you are drinking 8 to 10 glasses a day. This slow increase will give your body time to adjust to the extra fluids. You are drinking enough water when your urine is clear or light yellow. If it is dark yellow, you are not drinking enough fluids. If you have kidney, heart, or liver disease and have fluid restrictions, talk with your doctor before increasing how much you drink.
Change your diet. This may be helpful, but it depends on what is causing your kidney stones. Your doctor may do more tests before deciding whether changing your diet will help reduce your risk for developing another stone. The results of these tests may suggest that it could be helpful to do one or more of the following:
Increase how much fiber you eat. Fiber includes oat bran, beans, whole wheat breads, wheat cereals, cabbage, and carrots.
Eat less beef, pork, and poultry.
Eat a moderate or high amount of calcium-rich foods, such as dairy products. Getting your recommended amounts of calcium, combined with a diet low in sodium and protein, may decrease your risk of kidney stones.
Try not to drink grapefruit juice. Drinking grapefruit juice may increase your risk for developing kidney stones.
Avoid foods that are high in oxalate, such as dark green vegetables, nuts, and chocolate.
Try not to add salt when you cook or eat. Try removing the salt shaker from your table.