The Naughty and Nice (Healthy) Holiday Drinking Guide!

Holiday DrinkingIt’s the holiday season and for most of us that means celebrating with friends, family, and coworkers. While we don’t want to encourage alcohol consumption, we know it’s hard to resist the temptations of a little libation. Here are the nutritional facts if you do decide to indulge.

Eggnog 1 cup= 8oz                200-440 calories (not including alcohol)

Mulled Wine 1 glass= 4oz    190 calories

Wine 1 glass= 5oz

Sparking: Champagne          91 calories

White: Riesling                      118 calories

Red: Cabernet Sauvignon    112 calories

*Cabernet Sauvignon can reduce cholesterol and help prevent clogged arteries

Liquor 1 shot= 1.5oz

Vodka:                                      97 calories

Rum:                                         97 calories

Tequila:                                    104 calories

Whisky:                                    105 calories

Fireball:                                    108 calories

Gin:                                           110 calories

*A mixed drink usually has 3-4oz of liquor, so even with diet soda a mixed drink can be 192-293 calories


Some beers can run as high as 450 calories a pop. Most beers fall in the 150-220 calorie range. Your best bet is sticking to a light beer with a calorie range of 96-120. Miller 64 has, you guessed it, only 64 calories in a 12oz serving!

If you are watching your sugar intake, it is important to note that liquor alone has no sugar while wine has less then 2 grams (not including dessert wines) and most beers have less than 1 gram.

It’s always good to drink plenty of water while consuming alcohol, and remember, never drink and drive. Have fun and be safe this holiday season!

5 Veggies and Fruits Great for Healthy Eating this Fall

healthy fig goat cheese

After a year crashing with my parents, I recently moved out to my own apartment. This isn’t my first time living on my own – I like to call the year with my parents just a gap year so I could “find myself” – but I forgot just how hard it is to prepare healthy meals for one.

I spoke with Susan Bires, one of the nutritionists here at FemmePharma on what foods are good to eat and easy to prepare.

Apples. There’s the saying for a reason – apples are one of the healthiest foods a person can eat. High in fiber and vitamin C, they’re also low in calories and sodium and have no fat or cholesterol.

Zucchini. Low in calories, zucchini possesses an impressive nutritional content – with high levels of potassium, B-vitamins, dietary fiber and antioxidants. It’s even known to help regulate blood sugar levels, which is a great help for those with diabetes!

Corn. The most common types of corn you’ll find today are flint, dent, sweet and popcorn. Nutritious and full of fiber, corn aids in digestion and gives you 10% of your daily value of thiamin, phospohorus, vitamin C and magnesium.

Tomatoes. They have it all – alpha- and beta-carotene, lutein and lycopene. Together, these carotenoids synergize to provide great health benefits. (Lycopene, in particular, is associated with a decreased risk of prostate cancer.)

Figs. One medium-sized fig packs in 1.5 grams of fiber! In addition, they’re an excellent source of potassium and vitamins A, E and K. The phyto-chemical compounds in figs help scavenge harmful oxygen-derived free radicals from the body, thereby protecting us from cancers, diabetes, degenerative diseases and infections.

Grilled Fig and Goat Cheese Sandwich with Caramelized Onions


  • 2 tablespoons olive oil
  • 3 medium onions, halved and thinly sliced
  • Coarse salt and ground pepper
  • 1/2 cup fresh goat cheese (3 1/2 ounces), room temperature
  • 8 thick slices whole grain bread
  • 1/2 pound ripe fresh figs (about 8), stemmed and thinly sliced


  1. In a large skillet, heat oil over medium. Add onions, and season with salt and pepper. Cover, and cook, stirring occasionally, until onions have softened, 8 to 10 minutes. Uncover; cook until onions are golden brown, 10 to 12 minutes more (if skillet begins to darken, add cup water).
  2. Dividing cheese evenly, spread cheese on 4 bread slices. Top with onions and figs; sandwich with remaining bread. Heat a large skillet or griddle to medium high, melt butter and spread around the skillet. Place sandwiches in the hot griddle and grill until golden brown, flip and grill until golden brown on the other side. Slice and serve warm.

Chef’s tip – perfectly ripe figs are often slightly cracked with a bit of “honey” forming at the stem. Use them right away!

What are your favorite fall recipes? Let us know in the comments!

Brighten Up Your Diet

depression diet

Nearly 21 million Americans suffer from a type of depression – and women are twice as likely as men to experience depression. The reasons for this can mostly be pinned on hormones – PMS, pregnancy, the postpartum period and menopause – and iron deficiency from menstrual cycles.

While therapy and medication are integral in treatment for depression, diet can also play a role in brightening your mood. Here are some diet insights to keep in mind:

Don’t be afraid of carbs. Although it seems like everyone is anti-carb today, carbohydrates actually play an important role in affecting mood and behavior. Carbohydrates trigger insulin, which enhances tryptophan and then releases serotonin, a neurotransmitter that helps us feel good, into the body. “Better” carbs – or whole grains – provide a moderate and lasting effect on the mood.

Make sure your diet is vitamin-heavy. It’s easy to go on about the importance of vitamins in your diet. And, there are a few vitamins that can specifically help with your mood. B2, B6 and B-complex are all associated with mood improvement. In addition, vitamin D deficiency is common in people with depression.

Go Mediterranean. Studies find that depression increases when a person’s foliate intake decreases. Foliates are found in Mediterranean-style diets, which are chock full of legumes, nuts, fruits and dark green vegetables.

Don’t forget your omega-3. There are many benefits to featuring omega-3 fatty acids in your diet – with one being that they can help with depression! Sources of omega-3 fatty acids include: fish like salmon, tuna, mackerel and sardines; flaxseed; and nuts.

It’s important to remember that diet only plays a role in treatment for depression – it’s not a quick fix. However, paired with medical and therapeutic treatment from your doctor, a healthy diet can benefit your overall treatment.

Need to stock up on some supplements? Head over to online our store.

A Whey /Way to Avoid the Freshman 15

Whey Freshman 15As much as I hate to say this, Labor Day is upon us, meaning summer is coming to a close. For those still in school, that means classes will begin soon enough. Incoming college freshmen are going to have a lot on their plates as they start their first semester away from home. They’ll encounter new people, perhaps share a bedroom with another person for the first time, and be pushed out of the nest.

While this newfound freedom (no parents means no rules, right?!) may be exciting, in practice it can be a tad overwhelming. In addition to the normal pressures that come with academics, many college students are managing their food intake alone – without their parents’ input. Don’t fret – here are some tips to ensure your best nutritional health at your new home!


  1. Don’t skip breakfast. I know that 8:00 am. classes are awfully early, but you know the old adage: breakfast is the most important meal of the day! Skipping breakfast distracts from academic achievement. Without the energy you get from breakfast, you’ll take in less information from your morning classes.
  2. Stock your mini-fridge responsibly. It’s well-known that calcium is important for bone health, but did you know that the average college student needs 1,000 milligrams per day? Luckily for you, calcium-rich items are perfect for the mini-fridge. Where can you get it? An 8-ounce glass of milk has 300 milligrams; an 8-ounce serving of plain, low fat yogurt has 415 milligrams; oatmeal features 105 milligrams in one packet; most cheeses pack 200 milligrams per serving.
  3. Invest in a blender, especially if you’re an on-the-go student. Grab a packet of Femmepharma’s Whey Protein Powder, then add in some fruit or yogurt. In minutes, you’ll have a protein-packed breakfast you can enjoy on your way to class!
  4. Take supplemental vitamins to make up areas where you’re lacking. Sometimes, despite your best efforts, your schedule gets too packed, and eating properly falls by the wayside. Taking a pack of vitamins, like Femmepharma’s Fab 5 featuring B-Complex, Calcium, Omega-3, Vitamin D, and a probiotic, will give you everything you need!
  5. Choose wisely in the dining hall. While it’s tempting to have french fries every day, limit yourself to make them an occasional treat. Pick grilled items over fried, and put something green and leafy on your sandwiches. If you must snack, then you should snack responsibly with a handful of almonds (80 mg. of calcium) or an orange (60 mg. of calcium).
  6. Think before you drink. Water is key, and you should have 1,500 milliliters a day. And, it’s important for those who are 21 and over to remember: there are no nutritional calories in alcohol.


Want more help? Take Femmepharma’s Nutritional Assessment and discover where you stand with your nutritional health! We’ll send you a free pack of our whey protein!

Snack Right With These Healthy Summer Snack Ideas

snack ideasGetting outside for a barbecue with your friends is a summertime staple. Don’t feel badly about the items on the potluck menu – check out these recipes for some savory and sweet treats to bring to your next summer party! Here some healthy summer snack ideas.

Crisp your own chickpeas. Chickpeas, also known as garbanzo beans, are packed with benefits – cholesterol-lowering fiber, zinc, copper and iron. You can add them to salads or try roasting them in the oven! Here’s how:

  • Preheat the oven to 400 degrees.
  • Take a can of chickpeas. Drain and rinse well. Make sure they’re completely dry by patting them with a paper towel.
  • Stick the chickpeas in the oven for 15 minutes. Then, take the beans out and drizzle with olive oil. You can also take this opportunity to add some of your favorite spices – sea salt & pepper, rosemary or even cinnamon & sugar.
  • Roast the chickpeas for 15 more minutes. All done, crunchy and ready for snackin’!

Combine watermelon with… cheese. You heard that right – watermelon and feta make an excellent treat! Put a piece of watermelon with a piece of feta on a skewer. Add a mint leave and enjoy!

Tomato, Cucumber, and Red Onion Salad. A refreshing light summer salad that’s easy to make and travels well!

  • 2 
large cucumbers, halved lengthwise, seeded and sliced
  • 1⁄3
cup red wine vinegar
  • 1 
teaspoon salt
  • 3 
large tomatoes, seeded and coarsely chopped
  • 2⁄3
cup coarsely chopped red onion
  • 1⁄2
cup chopped fresh basil leaf
  • 3 
tablespoons extra virgin olive oil
  • salt and pepper

In a large bowl, toss together the cucumbers, vinegar, and salt. Let stand at room temperature for an hour, stirring occasionally. Add tomatoes, onion, Basil and oil to cucumbers and toss to blend. Season to taste with salt and pepper.

Cool down with a cranberry slushie. Placate your sweet tooth with this simple yet delicious slushie. All you have to do is blend one cup of cranberry juice with one teaspoon of lime juice and one cup of ice cubes. It’s that easy!

Don’t forget – our whey protein is a great addition to any fruit smoothies you make this summer. Check it out in our shop!

Forget the Bikini Bod, Here’s Four Ways to Get Healthy For Real This Summer

Summer Bikini Bod

For lunch today, I had barbecue shrimp and cheesy grits. Meanwhile, my coworkers were eating lettuce wraps and salad. They each have beach trips rapidly approaching and they gotta look good, ya know? It’s not that I don’t plan on exposing my pasty self on the Jersey shore this summer, and it’s not like I don’t want to look good in the $5 bikini top covered in tropical birds I just bought at H&M. It’s just that I don’t really buy into the whole get-a-bikini-bod-in-two-weeks- thing that every “healthy” magazine and website seems to be selling right now. Also, cheesy grits.

I’m not saying that’s what my coworkers were going for either – they’re both healthy, smart people that look awesome as is, in my opinion. But many women – driven by the stress and anxiety that comes along with bathing suits, sundresses and shorts – feel compelled to crash diet and over-exercise in hopes of feeling more comfortable in skin-baring clothes. Newsflash: that’s not gonna happen.

Making a big, positive change in your diet and exercise routine is one thing, but you can’t expect to get the abs of your dreams by the Fourth of July. It takes a ton of time and work to make a significant impact; there are no shortcuts to a healthy lifestyle. But there are some small changes you can start making now that will impact your health in the long-run – and they’re perfect to start now that it’s finally summer.

Eat seasonal fruits and vegetables

Fruits and veggies that are in season not only taste better, they’re better for you too. And now that it’s finally summer, there are lots to choose from. Check out this website to get a better idea of what’s in season, then head down to your local farmer’s market this summer and stock up.

Go easy on the alcohol

There are roughly a bazillion boozy summer beverages out there, each more delicious than the last. The problem is that most of these are full of sugar and terrible for you, which equals hangover city. Instead of, say, several avocado margaritas (yes, that’s a thing), try sangria instead. It usually has a little less alcohol than other drinks, plus there tends to be fruit involved.

Take an evening stroll

… or run, or power-walk. Now that the sun is out longer, you have fewer excuses for not getting regular exercise. If you don’t have time during the day, take advantage of the later sunsets for going for a post-dinner walk. You could also try waking up just a little bit earlier and getting your exercise in before your day begins.

Take a break

You don’t need a fancy vacation to feel rejuvenated – sometimes a simple change of scenery will do. Take a day trip to someplace new, go for a hike, spend time volunteering, or just take a staycation and relax. When you return to work, you’ll hate life a lot less!

What are you doing to stay healthy this summer? Tell us in the comments!

What’s the Difference Between Alcoholism and Alcohol Abuse? You Might Be Surprised!


How many times have you been to the doctor where you’ve been asked, “How many drinks do you have per week?” Um, who’s counting? Typically I’ll give a rough estimate based on my poor memory and what I think the doctor wants to hear. But in all honesty, I don’t keep track. It’s not like I go out and get hammered on a nightly basis, but a lot of my social gatherings do include booze. From work outings to trivia night, it’s pretty hard to avoid the lure of alcohol. And so help me god if I miss a $2 Wit Bier night.

Now, what’s normal? According to a Gallup poll, the average American has four alcoholic beverage per week. Makes me feel like a bit of a lush, but OK. One in six adults binge drink up to four times a month – for women, that means four drinks consumed on the same occasion, with a BAC up to .08.

So, where do you draw the line between moderation and a serious problem? Both alcohol abuse and alcoholism are deeply serious problems. If you abuse alcohol, it’s likely that you:

  • Repeatedly blow off responsibilities to either get drunk, or to recuperate when you’re hungover
  • Purposely get drunk because you’re stressed or upset
  • Want to drink in moderation, but usually end up overdoing it
  • Blackout with entire chunks of time missing when you’ve been drinking
  • Get yourself and/or others into physical danger, like getting into a car or mixing booze with prescription medications

You get the picture: alcohol abuse isn’t pretty. Alcoholism has all the same ugly characteristics with one major difference: you’re physically dependent on alcohol. As in, you get physically sick and can’t function without alcohol in your system. In extreme cases, it can cause seizures and hallucinations.

It’s pretty obvious, but alcohol abuse leads to alcoholism. It doesn’t happen to every binge drinker, but anything stressful can trigger it – a break-up, a death, a work issue and so on. If alcoholism runs in your family, you have a much greater chance of developing it yourself.

Alcoholism creeps up on you; it doesn’t settle in overnight. That’s why it’s so many social drinkers don’t think they have a problem. They think they’re social butterflies, not alcoholics. For plenty of 20-somethings, it’s part of a lifestyle. But inevitably drinking will catch up with you – it always does. If you or something you know is struggling with alcohol abuse or alcoholism and you’re not sure what to do, check out the National Council of Alcoholism and Drug Dependence’s tips for coping and getting help.

What if you do end up drinking just a little more than you intended? Taking your vitamins is key to feeling like yourself again, especially B vitamins. Head over to and check out the Fab Five supplement packs.

So tell us: Do you know how many drinks you consume each week?

Not all protein is created equal—How the FemmePharma Whey was paved

protein powders

When FemmePharma was first founded, we spent a significant amount of time on developing our products. We wanted to develop nutritional supplements that not only would contribute to great health, but that tasted good without adding excessive amounts of calories. Protein powder was the natural choice, but it is also notorious for tasting like saw dust; making people understand the importance of protein was not enough, we needed to create something that people would be inclined to make a part of their daily routine.

The FemmePharma team spent over 365 days evaluating, discussing and improving our product. We looked at our target audience and what their needs were: how much protein; how many calories; ease of consumption, etcetera. In the end, we decided to use the purest form of protein with the highest amount of protein per gram: Whey.

Whey is a by-product of cheese, and whey protein isolate is protein in its purest form. While it is quite possible to include protein in your daily diet, most women get too little protein each day. Whey offers a small volume of powder (which mixed with milk and fruits makes the best smoothie) that is completely packed with protein. This allows you to get the most benefits out of the least volume.

Furthermore, whey protein is low in calories, sugars and carbohydrates, it will help you “lean up” instead of “bulk up”, and it will add to your over all energy levels and wellbeing. Whey protein can be made into smoothies of all kinds (see recipes here), and when you add iron-rich spinach or potassium-rich bananas you have yourself a mix that gives you some of the most important—and under appreciated—nutrients that a person needs.

We think that whey is the best kind of protein because of its purity. However, it is not for everyone. Since it is a by-product of cheese it contains lactose, which means that if you are lactose intolerant you may want to consider a plant based protein instead. Here is a brief overview of the different types of protein that you can choose from:

Hemp: This protein is made from the hemp seed, and is a high-fiber protein supplement. Hemp has an above-average digestibility, which makes it ideal for athletes. Additional benefits of hemp protein include potential immune enhancing and anti-fatigue properties, as well as kidney-protective effects.

Peanutbutter: Peanuts are high in protein and monounsaturated fats. However, it is high in calories, and is mostly used by those looking to build muscle.

Casein: Like whey, casein protein is milk-based. The biggest difference between the two is that casein takes longer to digest, so it provides your body a slow and steady stream of amino acids. Because of this, some athletes will take casein before bed to optimize the flow of amino acids and kickstart their metabolism. Casein is most often used by athletes who are looking to build muscle.

Egg: Egg protein powder is made of egg whites and doesn’t contain any egg yolks. This makes it low in fat and cholesterol free. The amino acid pattern of egg protein is considered to most nearly match that needed for human growth, and this option is great for anyone with lactose intolerance.

Pea: Pea protein is easily absorbed by your body and provides it with a substantial supply of beneficial amino acids. Pea protein delivers large amounts of the essential branched-chain amino acids isoleucine, valine, arginine and lysine.

Rice: Rice protein doesn’t provide all of the essential amino acids, so it’s often combined with other protein supplements to get the full effect. Rice is another option for vegetarians or anyone with a soy allergy.

Soy: Soy protein is a low-fat, heart healthy supplement that can help reduce the risk of heart disease. It’s also vegetarian, so it’s a good option for those not eating meat looking up their daily protein intake. Because soy can potentially affect your hormonal balance, anyone with a thyroid condition should proceed with caution.

Peanut Butter: An Addiction Worth Going Nuts Over

Peanut Butter

When I was in high school, the principal gave a speech about forming a bond with an unlikely partner. She explained how she became friends with someone much different than herself–it all started when they discovered their mutual love of… peanut butter. I will never forget how emphatically she exclaimed in front of the entire school: “I don’t like peanut butter… I LOVE peanut butter.”

She isn’t alone–love for peanut butter has become so popular that it has an entire month of celebration. That’s right: November is National Peanut Butter Lovers Month. A lot of people–myself included–go nuts (pun is absolutely intended) about peanut butter. They put it on sandwiches, in cookies, in pies, on toast, in smoothies and essentially any food they can think of.

Luckily for us self-described peanut butter lovers, you can spread the love without feeling guilty.

It’s a great source of protein. Two tablespoons of peanut butter pack in seven grams of protein. With all that protein, you feel fuller longer–now it all makes sense why peanut butter on toast is a great breakfast treat!

It has potassium. Many of us (unfortunately) lead very sodium-heavy lives. However, the potassium in peanut butter can help counteract the sodium content in our diets that would otherwise wreak havoc on our cardiovascular systems.

Don’t worry about the fat content. Peanut butter has more unsaturated fat than saturated fat; therefore, it’s considered a “healthy fat” needed in a healthy diet!

It’s loaded with nutrients. Antioxidants, magnesium, Vitamin E, Vitamin B6–you name it! And, that’s on top of the good stuff mentioned above!

Add some peanut butter to our delicious whey protein smoothies. Need more whey? Check out our shop to stock up!