Foodtrainers

Is Your Weight Stuck? It May Be Your Salad.

2012-02-01T03:07:00.000-08:00

Salads are the quintessential weight loss food. However, grouping all salads together and assuming they are healthy is like presuming all siblings are alike because they’re in the same family (and that’s complete nonsense). In February’s Allure I was interviewed for a fun story called “Eating Amnesia”. It’s all about the calories that sneak into our mouths that we forget about or never even realize. One section of the article discusses salads, “a bed of lettuce isn’t a magic wand that turns anything low calorie.

There are the obscene salads at chain restaurants across the country with “crispy” aka fried chicken and noodles that I have to think everyone knows aren’t a nutritious choice. Chili’s Quesadilla Explosion salad with 1300 calories over 2000mg of sodium and Applebee’s Chicken Bruschetta Salad also almost a day’s worth of calories and a day and half of sodium are not uncommon on chain restaurant menus. Salads with Steak, Mexican and Asian salads tend to be high calorie. Aside from the flagrantly unhealthy salads, there are the salads that I find more deceptively damaging. These are salads that seem OK but are just a little too interesting. The popular Cosi Signature Salad has chicken and cranberries and vinaigrette. It seems like a decent option but has 623 calories. Le Pain Quotidien, a place I love, has a shrimp salad that’s over 500 calories. These are the salad traps more of my clients fall into.

A salad doesn’t have to be unhealthy to be too much. Dried fruit is going to run you at least 100 calories and 2-3 tablespoons of sugar. Cheese in your salad will be 150-200 calories and can be, in case of feta, up to 800 mg of sodium. In terms of dressing- most condiment cups hold 2 to 2.5 ounces. For various establishments this is 200-350 calories from dressing alone. Restaurants and salad bars sometimes use more than a condiment cup’s worth. And that piece of bread that’s so small and free with your salad is 100ish calories but I know, you never have the bread (wink, wink). So you can easily be at 500+ calories before the lettuce, veggies or protein.

Sometimes, what I call an “entrée” lunch is a cleaner choice:

Grilled Chicken, 2 cups of broccoli and a little olive oil = 345 calories

Poached Salmon, 2 cups of asparagus and some oil for cooking is 400 calories.

These calculations use a Blackberry-sized (no iPhone for me) piece of protein or 5oz. Many restaurants will give you a gross amount of protein- ½ to ¾ pound is “normal” ick. And a sandwich on 1-2 pieces of sprouted bread with lean protein and veggies can be a nice lunch option too.

If you’re a salad enthusiast or saladophile my suggestions are:

Choose a good green as your base. I love dinosaur or lacinato kale, butter lettuce (Gotham Greens are fantastic in NYC) or escarole.
Add a minimum of three other veggies.
Keep “treat” ingredients: nuts, seeds, avocados, dried fruit, avocado, chickpeas to 1 per salad. You can have walnuts and dried cherries and goat cheese but not on the same day.
Protein should be Blackberry not laptop sized.
Don’t eat ingredients in your salad you don’t generally eat (chips, croutons-greasy white bread, bacon).
For dressing, use olive oil and lemon or olive oil and vinegar with 1 tbs of oil.
Your whole salad shouldn’t be the size of your head or in a bowl you would use for a family of 4.

One of our Foodtrainers’ favorite salads is Gotham Greens butter lettuce, jarred tuna, red onion, jicama and cabbage, 1/3 avocado sliced, olive oil, lemon juice and of course hot sauce, salt and pepper.

If you’re looking to loose weight keep salads at around 400 calories give or take. If you watch size and “treats” they can be a healthy choice, as long as you don’t have eating amnesia.

What’s your favorite salad green? Overall salad? Favorite “treat” ingredient? How similar are you to your siblings?

Big Blue not Big You Super Bowl Menu

2012-01-30T03:02:00.000-08:00

Game over, just hoping this would deter you

There are times we skip on Super Bowl guidance but that will not be happening for Superbowl XLV1 (forty six in case your Roman numerals are failing you). With the Giants playing, many of our clients will be celebrating and this makes us more nervous than the game itself. Carolyn is going to give you a game plan, study these plays.

Come Super Bowl Sunday, there are two givens the Giants will be winning and most Americans will be eating. If you’re like us, you’re way more into the food stats than the football ones. As much as I love avocados, the 26 million of them consumed on Super Bowl Sunday is overkill. Imagine a 40-inch layer of guacamole across the field in the Superdome (we had to include the New Orleans somewhere in here). Then there’s the 28 million pounds of potato chips which lined up could span almost 1.5 times the distance to the moon and 1.25 billion, yup billion, chicken wings. This all gives new meaning to the word “super bowl” and explains why 7-eleven reports, a significant increase in antacid sales on the Monday after the Super Bowl.

It makes me chuckle that "Patriotic" choices like nachos and the giant preservative-filled party subs are some of the worst offenders. If that’s what you’re going to be faced with on game day, check out this article Lauren wrote on food fumbles and MVPs.

If loaded nachos aren’t your style here’s our “BIG BLUE, not big you” menu (and yes we do know their jerseys on Sunday will be white):

Coughlin Chips and Dip: Laurel Hill Multigrain tortilla chips (on another day try the olive/caper flavor) with Brooklyn Salsa Company Curry Salsa (or homemade pico de gallo)

Cruz Crudité: carrot, celery sticks, sliced bell peppers, jicama, cauliflower, grape tomatoes with Bobbi’s Black Bean Hummus

Nicks’ Nuts: get your mind out of the gutter; we’re talking about Sheffa Mix or pistachios (~49 in a serving)

Pierre-Paul Popcorn: You know how we feel about homemade popcorn (1 tbs. oil to ½ cup kernels pop covered 3-4 min shaking occasionally), especially with a little truffle salt.

No Fumbles Fries: Alexia Spicy Sweet Potato Fries

Quarterback Quality Cold Cuts: organic, nitrite-free Applegate turkey, ham and

Manning-worthy Mustard: best stuff ever

No Penalty Pale Ale: Peak Organic Pale Ale. Unfortunately we have to think about pesticides in drinks, too.

Winning Spin on Wings: Enjoying the sweet taste of victory doesn’t mean you should go near the fried wings. A face full of bbq sauce doesn’t look good on anyone. If tempted, this is the one time we think it’s okay to say “what would Giselle do” (WWGD)? Try these Baked Parmesan Garlic Wings (via Steamy Kitchen) and pair this recipe with Cochon or Crystal hot sauce.

Veggie or turkey chili, Paella, even sushi all work well for Super Bowl spreads. Leave the junky food to the commercials and don't be a 7-eleven statistic next Monday.

What are your favorite Super bowl snacks? Will you be watching the game? Do we dare ask who you’re rooting for?

An Apple A Day May Not Keep Bloat Away

2012-01-27T02:51:00.000-08:00

Ladies and gentlemen, children of all ages (nope, not talking about the circus) all have unpleasant changes in their bowel movements bloating or gassiness from time to time. For some, these GI symptoms are a daily struggle. I’ve had clients who have dabbled in lactose free or gluten free with little improvement. A couple of years ago, I learned of the Low FODMAP diet. FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. God bless the acronym.

The science: high FODMAP foods are poorly absorbed in the small intestine which leads to bacterial fermentation in the colon and then bloating, pain and gas in susceptible individuals. So what foods are these? Fruits such as apples and pears, many vegetables including onions, garlic, asparagus, wheat (because of it’s fructan content not the gluten), most artificial sweeteners and legumes.

It’s generally suggested to first eliminate all high FODMAP foods and then be sure to keep total FODMAP content in your diet low. There’s a threshold effect so a little bit may be fine but in combination…. watch out. A recent Wall Street Journal article talked about the low FODMAP concept, which originated in Australia, gaining support in the US. The results from the studies done are impressive with figures around 75 to 80 percent of participant’s symptoms improving. I have introduced the FODMAP system to many clients but have a nutrition colleague, Gina Casagrande aka The Candid RD, who is not only a fantastic supermarket nutritionist but also a low FODMAP follower herself. Gina’s blog has been one of my favorites since I started this one.

Who should try the FODMAP system?

I think anyone who feels like they are constantly bloated, gassy, or who has chronic constipation and diarrhea (on and off). However, I wouldn't suggest anyone doing it without a dietitian to guide them, as it's easy to fall short in certain nutrients if you aren't careful (so many vegetables and fruits aren't allowed!).

How long until you felt it was "working"?

Honestly, within a couple days. Prior to starting the diet, I was eating garlic and apples every single day. These are two foods that give me my worst symptoms, so when I took them out of my diet I felt amazing (as in, I didn't have gas and bloating).

I'll admit I hadn't heard of FODMAPS until the last couple of years, why do you think it’s gaining ground (WSJ article etc.)?

Because it works. More and more people are trying it out of desperation and realizing that it's helpful. More research is being done too, which means more widespread knowledge and education.

Is this something you have to do 100%? Do you ever cheat?

Oh yes, I cheat, but only if the food or drink is worth the pain. Actually I've found that certain "bad foods" (like beans) that don't cause me a lot of problems unless I eat a lot of them. Then there are foods (like garlic) where if I eat just one bite I have a problem. I have been doing this diet for three years now, so I sort of know my limits.

What food(s) do you miss the most?

I miss apples, a lot. I miss garlic and onion too, but mainly because it's difficult to cook without those.

What resources you'd suggest?

I encourage anyone to get in contact with me if they have questions. Also the booklet from the Monash University in Australia (where most of the research has been done) has been a lifesaver for me.

Thanks Gina, this is not an easy protocol to follow because there are items in each food group to avoid. On the other hand, if it's a way to figure out triggers for pain and discomfort it's well worth it.Have you heard of FODMAPS before? Do you know anyone who has tried this approach? And because we’re “going there” what are your GI issues?

*Don’t forget, you can now subscribe to the blog (top right corner)*

Do you love who you are (in a bathing suit)?

2012-01-25T03:20:00.000-08:00

So, if things had gone according to plan, I would be writing this post from the beach in Turks and Caicos where I was supposed to be as of yesterday. We had coverage from Granny and the nanny, a few days off from work and credit from a trip we postponed in July. This time, it wasn’t a tragic event but a mishap on skis by my 9 year old that led to our decision to stay put.

He has since graduated to a brace (better/less smelly) and has the Tom Brady injury, a fact he loves.

Although I didn’t have the beach experience, I did have the pre beach experience or anticipation. What works from a body and body hair standpoint in ski clothes doesn’t cut it on the beach. I followed some pre-beach protocol and for the most part cut out the 3 C’s.

There are times I draw inspiration from articles in The New York Times, The Wall Street Journal or The New England Journal of Medicine. This time, with the beach on my mind, I was moved by something in the scholarly US Weekly issue 884. It wasn’t the thought provoking cover question “Do Cheaters Ever Change” (I say they do not) rather it was one of the “Hot Pics”. The photos that caught my eye were of Julianne Hough, the girlfriend of American Idol host Ryan Seacrest, jumping off a big ~~boat~~ humongous yacht. In the photo above she’s doing an impressively graceful dive. In the other images she was being goofy and jumping into the water like a child would off a diving board (like my son would if not sidelined L). There is nothing self-conscious about her despite the tiny swimsuit and paparazzi lurking that I assume she new about. The caption read, “I love who I am and I’m going to go for it and have that confidence”.

I know nothing about this woman but I know a statement like that, regardless of abdominal prowess, is unusual. It’s very different from the way I think or many clients think. If nothing else, don’t we worry that teeny swimsuits will not stay in “their positions” during water sports? I was with a few friends after a workout class today and we were talking about weight. One fit friend said, “when I mention gaining weight my husband says he doesn't even notice what I'm talking about.” We all remarked it would be nice if we didn’t notice when a few pesky pounds creep on and that her husband is very well trained. So what to do to "love who you are" more?

Use Affirmations- when that negative talk starts counter it with something positive. When I’m running I often say “I’m lucky my body works” or “lucky to be able to run”. Sometimes saying I love my ________ (fill in body part of choice) can work nicely too.
Weight train- feeling strong is a great confidence booster. Whether it’s actual weight training or barre classes make sure you’re not just doing cardio.
Give a compliment. It should be honest but you never know the boost saying some positive can give someone else. I think women are too stingy with giving other women props.
And when all else fails, grab a big cozy sweater as I do at the end of many ski weekends, anything could be lurking under there. That's one nice thing about being in New York versus Turks.

It's one thing to change your body but another to change how you feel about your body and that's totally within your control.

Do you think Julianne's confidence is unusual (for a female)? What do you do to love yourself more? And do you think cheaters change?
*Many of you have asked how to know when a new piece is posted, check out the new Subscribe button on the top right of this page. Thanks Carolyn!

Time-saving Breakfast: Microwave Egg Poaching and Scrambling

2012-01-23T02:34:00.000-08:00

On my most organized days, I blend a smoothie while making the kids breakfast and pour it in a jar to take to work. Though clients complain about a lack of time in the morning, I find the actual scrambling of an egg or tossing veggies in the juicer doesn’t take all that long. Having said that, I generally have eggs boiled in advance (click for instructions) and a couple Organic Avenue concoctions for really rushed days. My clients want quick and usually shy away from meals requiring extensive clean up at 7am.

In our house, the microwave should be called the defroster. The only items that end up inside it come from the freezer (chili, pancakes I made and froze, peas for kids’ pasta). Oh and yes, at times popcorn (not in the nasty bags) is popped in there too. I have been intrigued by the recent egg ads suggesting the microwave for scrambled eggs. I tried this with a little Greek yogurt in place of the milk called for. I then tested it with a little Parmesan cheese.

I was also intrigued by The Kitchn’s suggestion to poach an egg in the microwave. I followed suggestions to poke the yolk so it didn’t explode and to add a little water and vinegar (I used apple cider vinegar). Changing the power level is beyond the scope of my microwaving abilities but it didn’t matter after 60 seconds I had a poached egg, my first poached egg I might say. I liked this even better than the scrambling method as I love a good runny yolk. Remove the egg from the mug with a spoon and transfer to plate. I enjoyed my egg over leftover sautéed mushrooms. Any cooked vegetables or even salad greens would work. Since I’m not generally a poacher I would add this method to my morning routine

After a few tries:

Poached Eggs a la Microwave

Fill a mug to 1/3 full with water. Add a dash of vinegar. Crack an egg into the mug. Poke the yolk gently with a fork (or toothpick). Place cup in microwave, cover with a plate to avoid a really bad clean up job. Microwave 60 seconds or continue in 20-second intervals until set. Remove egg from vinegar water and spoon into plate. Viola.

I’ve found something to cook in that microwave and my smoothies have some competition.

Have you tried the mico-egg thing? What do you use the microwave for? Any microphobes out there? What are your time-saving breakfast tips?Try this and let me know what you think.
*If you think this post could use a few pictures, let me just say GO GIANTS!*

White Bread in Healthy Clothing

2012-01-20T02:48:00.000-08:00

“Tell me about the chicken cutlets” I said as I reviewed a client’s food journal. “Those were healthy I used panko”. Now panko may be delicious, creating a crispy crust on food, but it’s not particularly healthy. Panko originated in Japan and comes from the Portuguese work pao (bread) with the Japanese suffix ko (flour or crumb). Panko are breadcrumbs. They have virtually no fiber, calories similar to other store-bought breadcrumbs with slightly lower sodium than a seasoned breadcrumb. Some brands of panko have trans fats although Edwards and Sons organic panko does not. For better “breading” use oatmeal pulsed in food processor. High fiber cereal or whole grain bread are other options. Panko is exotic sounding and therefore, I guess, seemingly better than breadcrumbs but it’s just ground crust less white bread, sorry.

Other foods people cling to from diets of yesteryear. It amazes me when clients come in and report eating Special K cereal. I’m not a huge fan of cold cereal but you lost me on Special K. Maybe it’s that I like food to taste good or taste like something. Side by side if you compare 1 cup of Special K cereal and white bread they look very similar. A little over 100 calories, some salt and no fiber. You may say 100 calories is “good”; I say 100 empty calories is a waste.

Then there’s the very popular Arnold Sandwich Thins. The label for their 100% whole-wheat flavor boasts “excellent source of fiber”. Here are the (unappetizing) ingredients

WHOLE WHEAT FLOUR, WATER, YEAST, SUGAR, WHEAT GLUTEN, CELLULOSE FIBER, POLYDEXTROSE, SALT, SOYBEAN AND/OR CANOLA OIL, PRESERVATIVES (CALCIUM PROPIONATE, SORBIC ACID), GUAR GUM, MONOGLYCERIDES, CITRIC ACID, STEVIA EXTRACT (A NATURAL SWEETENER), SOY LECITHIN.

Yes whole wheat flour is the first ingredient and that there are 5g of fiber listed per “thin”. Have a look at the bolded ingredients. Both are added fibers used to make food products appear healthier. In Canada, these added fibers aren’t allowed to be counted in the fiber content. (and hockey is much more exciting that baseball just saying). If a product is really “whole” you don’t need to add fillers and good bread doesn’t need anything other than the first three ingredients above and salt.

I don’t eat wheat but if I were to have “white” bread I’d want a crusty baguette, maybe some challah or focaccia with rosemary. You can have your “thins”, “Special” food and fancy breadcrumbs…but I wouldn’t suggest it.

Did you previously think panko, Special K or sandwich thins were healthy? What do you use for breadcrumbs? What are other food examples of wolves in sheep’s clothing? Isn’t it better when wolves are just wolves?

Paula Deen: from Burgers and Butter to Diabetes and Drugs

2012-01-18T02:51:00.000-08:00

Did y'all hear? Soon I'll sell the pills with my cookbooks- no need to change a thing.

Paula Deen, the queen of fried everything, has diabetes and a lot of people are fired up about it. Janet Helm, on her Nutrition Unplugged site, wrote that the size of Paula's following comes with a certain responsibility. Initially I disagreed. Though Paula takes unhealthy to new heights, that’s her shtick. I don’t necessarily feel chefs have a responsibility to cook the way I do. And whether it’s Paula Deen, Mario Batali or Ina Garten (who loves olive oil as much as Paula loves butter) I often adapt recipes keeping the flavor profile and cutting the calories. I don’t think Paula is any more responsible than the cupcake shop on my corner for my health.

I wouldn’t wish diabetes on anyone but, if anything, this reminds me of the 80’s Partnership for a Drug Free America commercial with the fried egg (this is your brain, this is your brain on drugs). If Paula was previously this smiley sugary chef now she’s the “this is what happens when you cook (and eat) like this.” The Paula Deen diabetes headlines will do more for people rethinking her cuisine then any adapted recipe ever could.

Many feel Paula has withheld this news. She has had diabetes for three years but hasn’t shared it publicly. On Today she told Al Roker “I wanted to wait until she had something to bring to the table.” What she meant is, she wanted to wait until she could announce her relationship with Novo Nordisk (her diabetes drug). Oh yes, there’s a website too “diabetes in a new light” but let’s be clear the lifestyle filler is on the drug company’s site and they are paying her as their spokesperson. When asked about her style of cooking Paula downplayed the food connection and said it’s “part of the puzzle” and then talked up genetics and stress as cofactors. This could’ve been spun so well. Paula could’ve said, “I cooked like this for years and now I’m making some changes.” Instead, it’s I’ve cooked like this and now I’m taking a drug. I don’t know if I’ll be able to make my favorite Bobby’s Baked Chicken with Dijon and Lime (using Greek yogurt instead of mayonnaise) ever again.

What do you think of the Paula Deen news? Have you ever made her recipes? Isn't a chef working for drug company like a distillery teaming up with a liver transplant unit?

Truffle Popcorn, Football and the Ghastly Golden Globes

2012-01-16T06:32:00.000-08:00

When we woke up yesterday it was 1 degree out here in Vermont. I did what any reasonable parent would do and sent my kids out to ski anyway. They had lots of layers and hand warmers. As selfish as I am, the guilt got the better of me and after I logged six miles on the “dreadmill” (not my term but so good) with no TV to distract me, turns out it was too cold for the satellite to work, they came home. We also had houseguests up and we prepared for a day with lots of cooking, fire tending, football and the Golden Globes.

For football snacks, I made a big bowl of popcorn with truffle salt (recipe below) that dwindled quickly. I also tweaked Ina Garten’s Baked Fontina and served it with endive and celery to “lighten” it. We held our breath as the Giants played the Packers and eased our nerves with a bottle of organic Syrah and Peak Organic pale ale. We all cheered as the Giants took the lead and continued to extend it. It was such a good reminder that reputation doesn’t always matter and that if you come ready to play, anyone can win. The Giants did convincingly.

Before baking, image it melted and browned....ahhhh

While awards were handed out at the Golden Globes, there weren’t a lot of winning looks as far as our jury of nine, kids and adults, concluded. There is so much that’s said about weight and dieting but at the end of the day it isn’t size that matters. I don’t know if it’s a trend but the bed head hair made many stars look unkempt. There was also this prostitute-like makeup look with very dark eyeliner and bright lips that in high definition looked a little scary (the previously primped Clare Danes comes to mind). Then there’s the issue of age appropriate. I am no longer 20 and should not dress or ask my dermatologist to make me look as though I am. We age and with that there has to be acceptance and some wardrobe considerations. My friend’s husband woke up this morning saying he had nightmares about Jessica Lange’s backless dress. Maybe she didn’t expect to win and have to stand up but she did, not good. There were highlights, Octavia Spencer from the Help looked lovely in lilac, Natalie Portman elegant as always and Sophia Vergara showed you can tone it down when necessary. She was pretty and polished.

Flattering, appropriate and that color? Amazing

This says star, also says stunning

So while we all spend tons of energy getting in shape, at the end of the day a hairbrush and a good tailor may be just as important. Oh and I am sending Angelina my cast iron pan with baked fontina.

Truffle Popcorn

Heat 1.5 Tbs coconut oil (or other oil) and ¼ cup organic popcorn covered over medium to medium high heat for 3 ½ minutes. Give the pot a shake a few times to avoid burning or sticking. Transfer to a bowl large enough to toss. Add 1 tsp. additional coconut oil or butter and ¼ tsp truffle salt or more to taste. Makes 8 to 10 cups.

How was your Sunday? What are some of your favorite cold weather munchies? Did you watch the Globes? Any catty comments? What do you think about people with unlimited "help" looking scary?

Why does it take a diagnosis to change eating habits?

2012-01-13T02:55:00.000-08:00

If you were to come into my office and look at my client’s food journals, whose eating do you think is the healthiest? Weight loss clients? Or maybe triathletes? Prenatal clients would be a good guess too but none of these answers are correct. Hands down my most proactive clients are clients who have recently been diagnosed with diabetes or cancer or experienced a life threatening condition. These clients do anything in their power to improve their future health or simply have a future. In a follow up to the "Fat Trap" article the Huffington Post interviewed Tara Parker Pope about her personal struggle with weight. In the article Tara admits to what I just described, “if I had an immediately life-threatening medical condition, I'd drop everything to take care of myself.” She would, most people, like my clients, would.

Why does it have to come to this? Part of it is denial. We know we’re mortal but cannot live our lives fearing cancer or heart attacks, allergic reactions or amputations. That would be paralyzing. And yet any one of us can find out at any time that our health is very different than we thought it was. Let’s pretend this happened. I know it’s not nice to think about but what if you showed up in my office after finding out earlier this week you had cancer. I often see clients in this numb period when they’re figuring out their treatment plans and lining up their “team”. What would I tell you do? It would differ depending on your diagnosis but for starters, cancer loves sugar so we’d look at sugar in your diet. I’m not just talking high fructose corn syrup but agave, honey, evaporated cane juice too. Second, I’d look at the amount of animal protein in your diet and suggest that chicken, beef, pork and turkey be cut way down. And forget that take out salad and grilled chicken, all chicken should be organic and all meat grass fed. All chemical cuisine would be gone- the sweeteners (blue, pink, yellow) and the soda and have you read the ingredients in your gum lately? We’d pack your diet with produce with something green all meals (including breakfast). In the scheme of things, with everything you’d be facing this wouldn’t be that hard.

We think of squeezing in the time to food shop, cook or exercise but shouldn’t it come first? If not, why?

SafSlim May Help Belly Fat, Should You Take It?

2012-01-11T02:54:00.000-08:00

With so many questionable weight loss products and programs, more often than not when asked to investigate the latest system or scam I find a whole lot of exaggeration and risk. I’d be lying if I said I didn’t enjoy denouncing dietary disasters. So when clients came in inquiring about Safslim supplements plugged by Montel Williams on the Dr Oz show, I was secretly excited to expose the “truth” and let them have it. I mean “Safslim” sounds so suspicious.

First, A Look at the Research

A 2009 study in the American Journal of Clinical Nutrition found obese, post menopausal women lost 6.3 % of abdominal fat and gained lean muscle mass taking safflower oil capsules with no change in diet or exercise. Their blood sugar levels improved, as did insulin sensitivity. The glucose improvements may have been a result of the reduction in stomach fat. Another study, with a similar study population, confirmed these results and found safflower oil also improved HDL or “good cholesterol”. Anyone has worked with post menopausal women knows a reduction in abdominal fat isn't easy to achieve.

Interesting, can’t bash at all based on this but these are the only two studies I found.

What dose is needed, how do different brands compare?

Safslim is not organic and is more expensive than other brands. It’s also a flavored liquid sweetened with xylitol and I’m not sure that’s necessary here. The dose used in the studies and suggested by Safslim is 6-8 grams per day which for this product is two tablespoons.

Are there risks? Is there a way to benefit without a supplement?

This is where it gets tricky. The predominant oil in Safslim and many other capsules is linoleic acid though other fatty acids are present. The better safflower for cooking and more stable is “high oleic” variety that has a higher smoke point. Food sources of linoleic acid are sunflower seeds, pine nuts, hemp (for example safflower is 78% linoleic and the fat in hemp 60%) and pecans. If your organic chemistry isn’t fresh in your mind (linoleic is 18:2n-6) or if you need a fatty acid primer, there is a good one here.

Would I suggest this?

I wouldn’t suggest the supplements yet. There’s not a lot of research, none on non-obese or male subjects, and I don’t quite get the mechanism acting here. Safflower gets converted to GLAs (black currant, evening primrose are GLAs) which have great effects on PMS and skin so these are other potential benefits. I just don’t feel the case is strong enough to supplement for three to four months as the studies did. I will admit, after reading about this I had my favorite Kaia raw sunflower seeds for a snack. I think this is a topic to keep an eye on. My math says 1.5 tsp. regular (not high oleic) safflower oil or ½ ounce sunflower seeds would give you the 6-8 grams of polyunsaturated acid used in the studies. These fats should replace other fats in your diet or you're looking at adding close to 100 calories to your daily intake. So I’m not sure I would suggest following the “Montel” diet but there appears to be something to this safflower thing, I’m just not sure what.

Did you hear about safflower supplements? What do you think of the information above? Would you supplement or increase dietary linoleic acid based on what you know?

There's No Such Thing as Weight Maintenance

2012-01-09T03:21:00.000-08:00

There’s a big misconception when it comes it weight loss. Actually, there are so many but I’m fixated on one today. Many clients, during their sessions say things like “when I’m on maintenance I’ll eat pizza” or “I’m going to keep exercising until I get to my goal weight.” The clients who make these statements are committed to their food plans and sessions; they just see their work as finite. To me, a commitment to wellness shouldn’t be seen any differently from a marriage. Can you imagine, unless you happen to be George Clooney, entering a long-term relationship saying I will love you until 2014? I hope not.

There was an article in the New York Times Magazine written by Tara Parker Pope, right around New Years. It was on the “most emailed” list for days so it was well circulated. The feedback I received was that people found the article, entitled “The Fat Trap” thoroughly depressing. Ms. Pope talks about hormonal and metabolic changes that occur with weight loss making weight loss more difficult the further you go. Also in the article is a profile of woman who goes to great lengths to maintain her results. We’re told that she weighs and measure her food, works out over an hour almost every day and keeps a food journal. I understand why some could be disheartened, it sounds like a lot of work. And yet, maintaining your weight is a lot of work (though weighing and measuring isn’t something I endorse).

The term lifestyle gets tossed around but many still view food modifications as means to an end (or a smaller end). However, there’s no graduation day or finish line with weight or health. There’s only a potential U-turn if you’re not careful. As for postponing treats or certain foods until you’re “done” that’s dieting 101. Learning to treat yourself and go back is one of the most important weight loss skills. Few plan to live their lives without pizza (or other treat) so we may as well learn to have it, perhaps with a side salad, and not feel we’re off to the unhealthy races. Sure, the amount of exercise or food that works may be slightly different when your goal is to maintain your weight than to lose more weight but you still need to budget. II advise my clients that it’s better not to use the word “maintenance” at all, which seems to connote this food Shangri-La, and focus on doing that hard work every day. After a while, it’s not as hard.

Do you think the word "maintenance" is a trap? I have my suspicions but where do you suspect this thinking originated? Did you read "The Fat Trap"?

Is Your Eating Gay Or Straight?

2012-01-06T02:50:00.000-08:00

I am normally quite critical of those without nutrition training writing nutrition books or telling people what to eat. I’ll make exceptions when the advice is smart, funny or, naturally, when its something I agree with. In Wednesday’s Dining Times I read an article about Simon Doonan’s new book “Gay Men Don’t Get Fat”. Immediately, the fact that Mr Doonan is the creative ambassador at Barneys went out the beautiful window, I was drawn in and laughing out loud.

Jeff Gordinier, the author states, “one of the tongue-in-cheek propositions of Mr. Doonan’s book is that the vast range of the world’s culinary options can be boiled down to two core categories: gay food and straight food.”

Some examples of gay food are:

Baby Arugula

Baked Chips

Sushi

Figs and Dates

Food that's“lighter and brighter, it feels art-directed”

Straight Food:

Meat

Cheese

Stews

Fried Food

Mexican Food

Black Angus meatloaf on a menu is described as “the Burt Reynolds of foods.”

Lest you think gay food is healthy and straight food is not macarons, the French cookie, are gay. Mr. Doonan says, “I can’t believe any red-blooded straight guy can even walk into a macaron shop. If you want to ruin a politician’s career, just publish a picture of him shopping for macarons.”

When I finished the article I stopped for a moment and thought something I never have before…according to Simon Doonan’s criteria I may very well be a gay male or eat like one anyway. So if, as a straight woman, I identify more with gay male food, is the converse true too? Nope, according to Mr Doonan, lesbian food is “earthy and healthful”. Examples are organic olive oil, thick porridge and heaping helpings of wheat germ. But in the Venn diagram of sexual orientation stereotypes and eating “whole grain bread is both ferociously lesbian and wildly heterosexual.”

My graphic design skills are severely limited but observe some groups overlap

While I contemplated arugula and googled Gay Men Don’t Get Fat I found all different theories on the subject, have fun and try to guess “the real reason gay men don’t get fat” according to Gawker. It’s much saucier than my one (grass-fed organic) beef with Mr Doonan. You see, Mr Doonan is anti-avocado. The distinction between straight female eating and gay male eating may be a lack of fat phobia among straight females. Or maybe avocados are “earthy and healthy” and a lesbian food. My friend, upon reading this article declared “I think I’m bisexual as I love sushi and Mexican. So there are exceptions to every generalization.

As fate would have it at 2:16 yesterday, while I was writing this post, Barney’s sent an email informing me of a signing for Gay Men Don’t Get Fat tomorrow (Saturday) from 3-5pm at the New York Madison Avenue store. I’ll be in Vermont eating what Doonan would call “hetero” food but maybe you can go.

Do you find poking fun at stereotypes offensive or fun? Is your eating gay or straight? Did you guess the real reason gay men don’t get fat without clicking on the link?

Birth Control or Weight Control?

2012-01-04T02:53:00.000-08:00

What in this purse may affect your weight?

Many clients come to see me for the first time when their doctors inform them their cholesterol or blood sugar is elevated. They want to improve their diet in order to avoid going on medication. I totally get this; after all why take something pharmacological if you don’t have to? Every medication can have side effects. What I don’t understand is why millions of young (and not that young) women take birth control pills without a second thought. Whether it’s a pill, injection, patch or “ring” we should think clearly about this before taking something hormonal every day for years and years.

Then there’s the question of weight gain and certain birth control methods. Many doctors will tell you that the Pill and weight gain is a myth. Katherine O’Connell MD, of Columbia University was quoted saying, “women seem to learn early to blame a lot of side effects on their birth control. But, when women were given placebo (fake) birth control pills in recent studies, they reported the same physical complaints – including weight gain – as women who were popping the real hormone-rich Pill” Many studies echo these conclusions. There trouble with this research is that it’s hard to determine causal relationships when many women in their 20’s (college aged) and 30’s (childbearing, aging) gain weight anyway.

Doctors also emphasize that the pills of today are innocuous compared to the early versions of birth control. The older generation of pills contained significantly more estrogen and physicians admit these were capable of causing weight gain. I have an issue with this threshold reasoning. You see it often with food ingredient research “at these levels there is no cause for concern.” Concern is concern and my thought is that today’s pills range in their hormone content and who’s to say what dose produces what effects in certain people. The reason studies may not tease out obvious trends is that everyone’s system reacts differently. A Mayo Clinic piece mentions that estrogen can make adipose cells larger but not more numerous. Larger fat cells = weight gain.

If there’s one form of birth control that clearly produces weight gain it’s Depo Provera a progesterone-only shot (Depo-Provera contains a synthetic form of progesterone called progestin). This was touted for its convenience since it’s needed once every three months and almost foolproof when it comes to pregnancy. However, would you trade convenience for going up a couple of clothing sizes? In a study in the American Journal of Obstetrics and Gynecology in March 2009, 700 women were allowed to choose among various contraceptive methods and then were followed for three years to measure their gain in weight and body fat. Those who chose the Depo shot gained an average of 11 pounds over three years. An interesting theory is that the progestin only birth control (Mirena IUD is progestin only as well as are “mini pills”) may decrease insulin sensitivity which would increase the likelihood of fat storage.

In my work with clients, many women have symptoms when starting a pill that often dissipate at about the 3-month mark. For others, you can tell a pill does not agree with them, hormonal symptoms do not resolve and their weight continues to rise or not drop despite eating well and exercising. A WebMD article I read stated, “weight gain is an uncommon and temporary side effect to the pill, if you happen to be one of those few women who put on pounds, talk to your doctor. Your doctor may suggest a different type of birth control pill. Why? Because all pills are not the same.” While there are many reasons and motivations to take the pill, there is another option and that’s no pill at all.
Do you take the Pill? Ever had a pill that didn't agree with you? Any concerns about the safely of birth control pills or side effects?

You May Fail, Be a Resolution-ary Anyway

2012-01-01T04:26:00.000-08:00

From one of my Facebook friends, love it though a little more to it...

Many people get divorced and many others drop out of college. Did either of these facts affect your decision to ultimately get married or attend college? Each of these endeavors need to be taken seriously but the potential benefits, for many, out weigh the risk. I feel the same way about New Years Resolutions, why pass up an opportunity to experience something because many people, possibly you in past years, didn’t see things through? Two years ago, I started my pro-resolution campaign with

In Defense of Resolutions and feel there’s even more anti-resolution propaganda now to fend off.

Last year in Doomed Resolutions (and how to improve them) I talked about some mistakes in revolution setting. If you make the same resolution every year, you may want to rethink it. Let’s take the clichéd but often needed weight loss goal. If for, as far as you can remember, you’ve declared on January 1^st you would loose 20 pounds, some suggestions:

Be More Modest with Goal Setting (and in life), aim for 5 to 10 pounds, anything more is icing on the cake or a sign you’ve had less cake. The truth is, progress is progress and if it seems too far away anyone can get resolution-fatique.
A+B+C+D= Weight Loss. Focusing on losing weight is akin to spending all your time saying, “I wish I had a job” versus rewriting your resume, networking or maybe working with a headhunter. Maybe setting a TV limit or eating fewer take out meals or seeing a nutritionist will you help you with your weight. Sorting out the steps is as valuable as any goal you can set.
Make Resolutions Positive. Carolyn was asked in this WebMD article about her resolutions and her suggestion was to give resolutions a positive, proactive slant. One of her resolutions is to cook once a week with her sisters. I’ve talked about cooking goals in Cooking Homework. Other positive goals are to eat more fish, experiment with greens you haven’t tried or to drink more tea.
Focus on the Health Component. Sometimes, I know it’s shocking, vanity isn’t enough stimulate behavior change. Whether it’s osteoporosis, infertility or cancer prevention your diet and exercise play a role. Changes you make in the name of health or chronic disease will likely have longevity.

The Wall Street Journal had an interesting idea. They suggested “outsourcing” resolutions. Give it a try; in our family the consensus was that my husband needed to leave us all waiting less/be more punctual. For Myles or “Prince Myles” we felt he could do more on his own. Weston could benefit from crying less when his brother upsets him and the shocker was that the family felt “Mom should yell less.” And that’s the danger with asking others what they feel you should work on. Their answers, though truthful, may sting.

I loved an interview I read recently in Yoga Journal. Chip Wilson, the founder of Lululemon Athletica and huge goal proponent said, “to make goals effective you have to fail at them 50 percent of the time.” We should all keep Steve Jobs in mind as we ring start the New Year. Remember Steve and all he accomplished and remember he was a college dropout. Happy New Year.

Where do you stand with resolutions? What do you think of outsourcing them? Any you want to put out there? I’ll check back with you and see how you’re doing.

Clare Veronica Walsh was Fearless Too

2011-12-28T03:44:00.000-08:00

I was wasting time on Twitter Monday, while my boys finished skiing. Many of the people I follow were tweeting about a Clare Walsh. I’ve never met Clare Walsh but learned that she was a teacher at Soul Cycle, in her early twenties and passed away on Christmas Day. Details were scant and I’m still not sure why I found myself searching for them. Perhaps it would help to have an explanation for someone young and seemingly healthy dying. One thing was clear this Clare Walsh was special. Though clearly beautiful, many expressed that her inner beauty was remarkable.

In my weird hunt for information about this beautiful person I had never met, I came across a stirring tribute on a blog called Stilettos on Sullivan. Caitlin described a Clare that was full of energy and adept at motivating others. And then in talking about how Clare lived her life, she called her “fearless” and commented that she wanted to be more fearless like Clare. For those of you who read my blog regularly you’ll recall fearlessness was my friend Jen Goodman Linn's platform. Her website was youfearless.com. I made this connection and continued along. In remembering her beloved teacher, Caitlin advises us not to take anything for granted and to “dance your ass off everyday.” I got goose bumps. Whenever I am blue I watch Jen’s Happy To Be 40 video which you must watch if you haven't already.

The fearlessness, the ability to inspire others, the spinning (Jen you’ll recall started Cycle for Survival) and the dancing…you may say coincidence but I think it’s more than that. I think Jen and Clare are dancing together and it’s up to those of us who are here to dance our asses off everyday.
What are you fearful of? How can you envision being more fearless? When is the last time you danced?

Cooler, Scale, Magnifying Mirror- Let's Go.

2011-12-26T05:51:00.000-08:00

Insert roof rack for more accurate image

I’m sure a good number of you are away as you read this. If you’re not, take comfort in the fact that you have access to your kitchen, your usual workouts, and your routine. Yes, sure I know some of the “fun” of being away is getting away from all of that but there is a downside. We spend a lot of time in Vermont (where I am right now). Last week, our good friends spent the week before Christmas up here. I received the following text from my friend:

I’m in full on VT mode: fat, hirsute and very bad hair. I have no idea what’s going on in the world and have adjusted to shopping at a 7 eleven. We’ll be up here for New Years; I can’t go out at home given my current state.

My friend was kidding, sort of kidding. The difference from prior years where we all commiserated about the color the well water turns our hair, how forgiving leggings and a giant sweater seem to be and the fact that skiing, when you do it all the time, isn’t really that good of a workout was that I was still in NYC. I had the opportunity to take charge and prevent “VT mode.”

Cooler and then some- I pack a mean cooler for any road trip but for a week in Vermont it was filled to the rim. Sadly, my new pretty stainless steel cooler has no wheels, so my husband had to hoist it from apartment to car and car to house. Ski eating is protein heavy so I packed an array of greens, cauliflower, broccoli, multiple avocados, probiotics and also omega 3 eggs, grass-fed meat and Siggis plain yogurt. Instead of bringing booze and ingredients for festive drinks for our “guests” I kept things to organic red and white wine. As I made balsamic roasted cauliflower and a huge salad last night, I felt as though I was winning the healthy versus heavy battle- round one to Lauren.

Scale- I have never travelled with a scale and sometimes curse hotels when they include them in the bathrooms. The thing is, despite exercise and eating well somehow something happens in this state and I come back feeling resolution-worthy. And lest you think it’s a female or spoiled thing my husband, knowing the “Vermont effect”, supported the precautionary measures. So the scale came in the car and I will get on it daily. I mentioned this on Twitter and received this reply

@Foodtrainers nuts to travel with a scale when you exercise and know what to eat. Slippery slope to a disorder IMO.

IMO (In my opinion) not having the scale is a “slippery slope” to gaining a couple of pounds after a week on the slippery slopes of Vermont despite exercise and eating well. I appreciated this tweeps concern.

Magnifying Mirror- it’s so easy to forego make-up, throw on a hat and go about your day here. You can’t see errant eyebrow hair behind ski goggles but eventually the goggles come off. So, after the hirsute admission from my friend, in the suitcase (only an LL Bean tote, not so big) went the magnifying mirror.

If this sounds extreme, not to worry there will be wine and cheese and I get the “when in Rome” mentality; however, we’re not in Rome. I can have any of these foods any weekend and, for me, getting home feeling good is a “treat”. I would rather curb the enthusiasm by watching and tweezing that to adopt the ignorance is bliss mentality. I’m all for bringing any part of your routine with you if it makes you feel good.

Have you traveled with any of the items mentioned above? What food or items do you tote to temper the treats? Do you think I’m cautious or crazy?

Special Teas and Tips

2011-12-23T03:15:00.000-08:00

This photo doesn't have that much to do with this post

I am a little bit of a tea freak. Purists swear by loose-leaf tea but more often than not I use tea bags. I have a huge selection of teas at home, in my office and keep a few bags in my purse at all times. I'll even violate my “don’t eat anything offered by an airline” rule for hot water for tea hough the nasty Styrofoam cup ruins my tea experience. A great article in Slate “how to make a decent cup of tea”, posted on Facebook by acupuncturist extraordinaire Jill Blakeway, made me think more about the details of my tea preparation.

It suggested:

Tea is best in cylindrical cups rather than short, wide-mouthed options.
The article also discusses a topic debated by John Lennon and Yoko and sides with tea bag first then water.

Some of my tea tips:

Toss tea after six months, not to worry you're not the only one with tea older than your children, as the flavor and antioxidant level decreases significantly
Fresh brewed is always best, there are 20 times more antioxidants in brewed versus bottled teas (applies more to iced tea).
Preparation is different for different teas. Green teas and white teas need only a couple of minutes, ½ the steeping time of black and herbal teas.

Some of my current favorite teas (click on images for links) are:

Green and oolong tea have mild metabolic boosting effects, white tea is great for immunity and rooibos tea is beneficial for certain skin conditions including eczema. After dinner, a delicious cup of tea and a good book is the perfect ending to the day.

Are you a tea freak? What are your current favorites? Tea or water in the cup first?

Pie in the Sky and other Food for Thought

2011-12-21T03:22:00.000-08:00

Maybe it’s just the way the cookie crumbles but it seems so many of our food expressions involve unhealthy foods. Cake and pie are popular for idioms; I’ve even been known to use “have your cake and eat it too” in weight loss sessions with clients. Have you ever thought about the origin of these idioms? Maybe you should use your noodle.

I chose some of my favorite foods to focus on:

In a pickle- which means in a quandary always seemed like a strange expression to me. I love pickles and being inside a pickle doesn't seem like any more of an issue as being in any other food. In a pickle refers to stewed vegetables that are mixed up in order to become pickled. There is also a Shakespearian reference to being in a pickle from the Tempest (trust me I didn’t know this until I looked it up). Alonso says “how camest thou in this pickle.” And then there’s the slang word “pickled”, anyone know what this means?

Salad Days- this expression refers to youth. When I think of my younger years, I would call them Hostess Days, Fluffanutter Days or if I’m being poetic Ravioli Days. If anything, salad days are when you get older and need to watch things more carefully. However, Cleopatra (in Antony and Cleopatra) said “My salad days When I was green in judgment.” Here green, as in inexperienced, refers to green shoots of spring versus something consumed in an effort to be healthy.

Salt of the earth- I love this expression and its connotations referring to people who are unpretentious, honest and good. There are many who trace this expression to biblical roots. An interesting explanation was that in the Moroccan city of Fez, the Jews, in the Jewish quarter, did much of the salt mining. They were considered very useful to the community and fostered this saying.

Eggs in one basket- Nothing beats a practical tip, I’m also fond of bigger fish to fry but thought I’d stay away from frying in favor of healthier foods. Eggs in one basket refers to when eggs were transported in baskets on wagons, if one basket fell off, presumably all the eggs in it would break. I like the idea of spreading risk but also appreciated Mark Twain’s alternative suggestion to “put all your eggs in one basket and watch the basket.”

Big Cheese/Cheesy- someone referred to as “the big cheese” is the opposite of salt of the earth. The big cheese is similar to what we commonly call “cheesy”. In culinary terms, nothing is more delicious than something cheesy but apart from food cheesy means something cliché’ or unimpressive. Even more unusual is that this term has its roots with the British in India coming from the Urdu word chiz meaning “thing”. So, do we have India to thank for cheese? That’s “bananas”

I hope you’re holidays aren’t “nutty as a fruitcake”, don’t “hit the sauce” and may you “bring home the bacon” in the New Year.

What’s your favorite food expression? Do you know what “pickled” means? Can you name 3 produce-centric idioms?

Is Blunt Better?

2011-12-19T04:25:00.000-08:00

I have a friend who has been spinning a lot lately at a local studio. She told me about a pal of hers who has lost a significant amount of weight; I believe it was 100 pounds. We’ll call my friend B and B’s friend N (I’ll explain reasoning later). Before a recent workout, B reached into her bag and took out a banana. N, as in Nazi, looked at B and said, “if you’re going to eat that you may as well not spin.” B relayed the story to me and asked, “isn’t that the meanest thing you’ve ever heard?” It’s not but before I gave my two cents I asked, “so what do you say or do?” B told me she switched her pre-workout snack to an apple.

So let’s first look at the accuracy of Fruit Nazi’s comment. While the banana is a higher carbohydrate fruit, let’s bear in mind it’s still a fruit. One medium banana is around 105 calories. Forty-five minutes of spinning will burn four to five bananas. So even if ¼ of B’s class was spent burning off her banana she still has over 300 net calories burned, endorphins pumping and a great start to her day. N may have cut bananas out on her road to weight loss, she may work out on an empty stomach but her advice to B wasn’t correct and, as mentioned, B found it hurtful.

Due to my profession, I rarely offer face-to-face unsolicited advice. Even when asked or when I have a strong opinion, I’m usually pretty diplomatic (real life is different than the blog). At the end of the day you don’t want to discourage anyone from trying to get fit or eat better. I feel differently when it comes to food companies and organizations I feel don’t have consumers’ health in mind. I also have trouble being tactful when it comes to processed food, sweeteners and the “s” word, soda. The interesting tidbit with the banana example is that B, though offended, was impacted enough to make a change. She switched her pre-workout ritual and I would bet will not eat many bananas going forward.

Sometimes blunt is better and certainly sticks with us. I sat in a lecture on organic food once and the speaker said, “I would never, ever eat a conventional grape.” I don’t think I have knowingly consumed one since. I would bet many of you reading have your own habits you can trace to someone who told you something about food or exercise with such conviction that you followed suit. For the record, I bet that if I were to inspect what Fruit Nazi ate in a typical day we’d find some things tweak-worthy, maybe even sweeteners or soda (blech).

Do you think blunt is better? Any behaviors you recall changing based on directness? Do you eat bananas?

Much Ado Or What To Do About Apple Juice?

2011-12-16T03:21:00.000-08:00

*sorry about the spacing in this post, must be my childhood apple juice causing problems

I have to admit when I first heart the apple juice news, I thought it was sensationalized. I assumed the juice tested was an isolated batch found to be tainted. Then, Carolyn and I were talking to the GMA producers and they asked if we had seen Dr Besser and Dr Oz on that morning. We hadn't but heard Dr Besser retracted his initial statement stating Dr Oz was blowing this situation out of proportion. We knew it was time to look into this. Carolyn did some digging to find the juicy truth.

Apples have a healthy reputation but apple juice has never been known for its nutrition. Once an apple is peeled and juiced, what's left in that convenient little box is essentially sugar. Well, we thought it was just sugar anyway. Thanks to Dr Oz, who we're growing to adore around here, apple juice has been part of a whole lot of drama over the past few weeks.
In September, the Dr Oz show did a private investigation and reported unsafe levels of arsenic in all 50 brands of apple juice they tested. The FDA attacked Dr Oz's report as "irresponsible and misleading" because he didn't distinguish between organic and inorganic arsenic (more on that later). Two weeks ago, Consumer Reports followed up and tested 88 samples of apple and grape juice and found 10% had inorganic arsenic levels over the FDA limit and 25% of samples had higher lead levels than the FDA's drinking water standards. Consumer Reports found that big brands including Mott's, Apple and Eve, Great Value (Wal-Mart's house label) and Welches (grape) all exceeded the 10 pbb limit. CR has also suggested the FDA's acceptable levels for arsenic be decreased; this would render the majority of juices tested unsafe.

Arsenic sounds scary and it is. There are two kinds of the heavy metal: organic (less harmful) and inorganic (more harmful). Organic arsenic occurs in nature and we are constantly exposed to small amounts...but you still wouldn't want to drink it. Inorganic (man-made) aresenic is the more toxic type used in pesticides, herbicides and, best of all, chemical warfare. Chronic exposure to the carcinogen is associated with increased risk of bladder, kidney, lung, liver and colon cancer. Those cute little juice boxes are longing for the days when sugar was there biggest issue.

Does that mean no more apples and walnut butter (my favorite)? No, our American apples should technically be safe because the inorganic arsenic-based pesticides haven't been legal here in years. At least we're doing something right. Sort of, you see some apple juice tested from solely US apples still had elevated levels of arsenic. This is where organic becomes essential. If you're eating organic apples harmful pesticides shouldn't be an issue. The majority of America's apple juice comes from China but manufacturers often mix juice concentrates from multiple countries. Many bottles of apple juice are melting pots making it difficult to tract down its exact origin.

We're not apple juice promoters in general but I spent every day of my childhood lunch sipping Mott's (parents, I forgive you) so I get that kids love it. If you must have apple juice follow Dr Oz's rules to make it organic and from the US. Additionally read ingredient labels as apple juice is used in products you may not suspect. If the FDA thinks sipping chemical warfare compounds is safe, you must take matters into your own hands and make decisions that work for you.

It's easy to feel as though eating is a minefield with dangerous chemicals at every turn. However, there are safe foods to eat. This is just another reason to know the provenance of your food and to purchase organic and domestic when possible.
Are you concerned about arsenic in apple juice? Have you considered that organic from other countries may not be what it is here? Do you think there's a safe level of poison in food/isn't that a strange concept?

The blog winner of our Hint giveaway was Lisa from Healthful Sense.

Potty Talk Part Three: Constipation Nation

2011-12-14T03:38:00.000-08:00

We talk about our children and our spouses, about work and our weight. We can talk about PMS, pimples and wrinkles but we draw the line. We don’t really talk about our tummy troubles. And we have them, I don’t know what it is but I feel as though constipation is running rampant. I have a theory that constipation is worse in winter. I’m not a researcher but many more clients complain about constipation in colder months. Could it be a lack of sun and therefore vitamin D? In animal studies rats without vitamin D do develop constipation.

Let’s start with the basics, in order to “go” you need motion and the lotion. By "motion" I mean activity. Aerobic exercise helps muscles in the intestines contract. If you are not a regular exerciser, make sure you are walking 10-15 minutes at least a couple times a day. Certain yoga poses such as bow pose and plough can also help. Lotion refers to two things necessary to move stool through you fluid and fat. Dehydration leads to hard stools so be sure to drink 48 to 64 ounces of water a day. Fat phobia can also cause dehydration. Avocado, coconut oil and other good fats do the body (and the bowels) good.

There are also some trusted tummy tools:

Chia seeds contain insoluble fiber and fat both helpful when constipated.
Magnesium is connected to bowel function. I have mentioned a product before called Natural Calm that can be prepared like a tea in the evening. Pumpkin seeds and cocoa also have a good amount of magnesium and fiber.

Probiotics- your gut flora has a big impact on your bowel movements. A probiotic supplement containing the culture bifidus helps promote regularity. Also, in case you need another reason to skip the Splenda it kills gut bacteria.
Jerusalem Artichokes naturally contain a prebiotic called inulin. Prebiotics help the proliferation of probiotics, you can think of them as fuel for the probiotics. Jerusalem artichokes are a vegetable (you can make latkes out of them for Hanukkah) and there are also pastas made from Jerusalem artichokes.
There are 3 A's: acupuncture can be very helpful if you have chronic constipation as can aromatherapy, black pepper oil inhaled or rubbed on your belly has been suggested for constipation. And Aloe vera juice can be a strong “tool”. It can be added to juices or smoothies and as with any of these suggestions, start slowly. When it comes to “going” to much of a good thing isn’t fun either.

Some foods should be avoided if you are dealing with constipation and those are the mainly the whites or foods with white flour or white sugar and too much animal protein. Try keeping meat and poultry to once a day if you are binded. Cow's milk has been connected with constipation particularly in children. Goat's milk is worth a try if you're curious. Also on the skip list are laxatives containing senna as an ingredient as these build dependence. If constipation persists it can indicate a problem with thyroid function and should be taken seriously. As you can see, this is a big topic and there is a lot more I could say but I’ve got to “go” now.

OK let's hear it, are you constipated? If so is it worse in winter? What are your tummy tools? Do you talk to friends or family members about your bowels?

A Diet Soda a Day if the ADA has Their Way

2011-12-12T03:10:00.000-08:00

Did you know the average American consumes 22 teaspoons of added sugar a day? At 16 calories per teaspoon, that is adding 352 calories a day. Over a week, that translates to ingesting an additional 2464 calories. Did you know a 12-ounce can of sugar-sweetened soda contains about 150 calories and 9 teaspoons of sugar? If you are a soda drinker, substituting just one diet soft drink daily for regular soda can save 4500 calories a month with a potential weight loss of about 1 pound per month.

Sounds so logical, right? No, of course it doesn’t. Curious about the source of this nonsense? It's none other than the American Dietetic Association in an email promoting their publication “the Truth about Artificial Sweeteners or Sugar Substitutes.” While I applaud their mathematics, there are a few things they omitted:

By downing something with the equivalent of five packets of junk, way sweeter than sugar, you w bombard your taste buds with sweetness encouraging sweet in another form (after the carcinogens). Diet sodas do not facilitate weight loss.
The substitution they suggested, replacing one chemical concoction for another, has another solution. Why not substitute water for the sugary drink?
Oh and because I can do math too, switching one can of soda to water would lead to over $500 a year in your pocket or over $2190 for a family of four. This money could be used to buy food that has some nutritional value worth promoting.
Both regular and diet soda increase your risk of osteoporosis, pancreatic cancer, diabetes and dental problems.

And while the ADA used the word “truth” they really mean the truth according to their corporate sponsors. When you go to the ADA’s sponsorship page they politely list and thank all their best buddies. It’s what you’d expect from our nations bastion of nutrition: Coke (and not to offend Pepsi is there too), Mars, Hershey’s. It's the equivalent of a pro-illiteracy group building a school. I can’t wait for my next email. “The truth about chocolate”. If you replace that banana with a Hershey’s miniature, you’ll save 3000 calories a month. We’ll have cancer, no teeth and be just as fat.

It’s abundantly clear how I feel about soda. I would have understood if the ADA said something to the effect of “though there’s nothing nutritious about diet soda having one occasionally doesn’t pose huge risks.” Instead they pushed the diet cancer. I hope the Coke and Pepsi send them a nice thank you note. The header of the email sent to ADA members reads, “How should artificial sweeteners be used as part of a healthy eating plan.” Um, they shouldn't. We can argue about just how much (or in my opinion little) artificial should consumed but let's not put it in the same sentence as healthy.

What do you think of the ADA's diet soda plug? Do you consume soda or sweeteners? Are you an ADA member? What do you think ADA members should do if they feel similarly?

Four New Foodtrainers' Favorites and Giveaway

2011-12-09T03:04:00.000-08:00

Years ago, I remember meeting Kara Goldin in the expo hall at a convention. She had one of the off-to –the-side booths reserved for small companies. I sampled my first Hint water; it was watermelon (or was it pear?). I loved that Hint had no sugar juice, dyes or artificial sweetener. At that time, we couldn’t get Hint in the New York area. Times have changed; this year Fortune magazine named Kara one it’s most promising women entrepreneurs. And there’s a new Hint in town, Hint Fizz. Depending on how you look at it, Hint Fizz is either an extremely flavorful seltzer or a truly natural soda. I’m a fan of drinking from glass so the Hint Fizz bottles make me happy. Plus, they sort of remind me of the Foodtrainers website (in a good way).

If we’re talking drinks, it makes sense to talk bars (get it? so bad I know). I mentioned some of my favorite bars a while ago and I’m still in love with Zing Bars, Real Bars, Kookie Karma and now Savory Bars. Recently, I tried Picky Bars.

Packaging Points

Picky Bars are gluten free, dairy free and less than 200 calories. They also have enjoyable mini chocolate chips in them. I’m partial to Lauren’s Mega Nut flavor but the Lauren mentioned on the label looks like this:

My running outfit is a little different, so is my pace.

She’s Lauren Fleshman, one of the founders, who just finished the NYC Marathon in 16^th place. There’s a great article about her marathon journey from the New York Times and I’ll point out that she eats oatmeal as a prerace meal. For those of you who read the Runners World post, they printed my letter in the January issue with a reply perpetuating fiber phobia for runners. Maybe they should talk to the other Lauren.

For you pro-pumpkin people (you know who you are), Pacific Natural Foods has an organic pumpkin puree. No more canned pumpkin. For the uninitiated, you can use pumpkin in oatmeal, Greek yogurt, smoothies or of course pumpkin pie. Aside from its high fiber and low calorie content, pumpkin is also a decent source of iron.

I know this last “find” didn’t photograph too well. I snapped a quick shot before my friends got their spoons in this.

What is it? It’s the Borscht with Toasted Hazelnuts and Horseradish Flan from The Modern. I went to see the de Kooning exhibit but seriously couldn’t stop thinking of this soup. If you’re in NYC stop by The Modern’s Bar Room (better than dining room in my opinion) and try this. If you’re not in the area, they tweeted me the link to the recipe. Would it be rude to tweet back and ask for the recipe in a format other than grams of everything?
Have you tried any of these? Did you enjoy them? Are their other flavored waters or bars you like? Do you pumpkin? How so? And finally, when was the last time you had borscht?
*The Hint people have offered to send a lucky reader some Hint, be sure to comment and if you're a Hint fan, name your favorite flavor.

Healthy Holidays: Tips to Keep you Sane and Slim

2011-12-07T03:09:00.000-08:00

Perhaps you think it’s a festive time of year and I get that. There’s the music and the decorations, the parties and the treats. To me though, it seems like a bit of a conspiracy. Even the songs “Feed the World”, “Chestnuts Roasting on an Open Fire” and for Hanukah “Gather Round the Table and We’ll give you a Treat” all subliminally telling you to do one thing, eat! Then there’s the inflated pound propaganda preparing you for the inevitable five to ten pound weight gain (more on that later).

I loved this graphic from Beth at Weight Maven; I don’t think the terror alert analogy is inappropriate:

Festive Foods are Everywhere

So what’s a well-intentioned healthy person to do short of signing up for a one month retreat?

Pick an Anchor Behavior. An anchor is something that centers you when things are crazy around you and December is crazy. Pick one behavior: breakfasts on track or gym visits or hydration to stick to for the duration of the season.
Run on Empty. A study from the UK followed 3 groups during the holiday season. One group did not work out, another worked out before eating anything and the final group workout out after breakfast. The only group to lose weight was the “running on empty group”. If you have a 10-mile run planned or low blood sugar, eat before. Otherwise try running on empty here and there and eating soon after you’re done.
Use Special Days for Special Days. Even if you don’t gorge, celebration abounds this month. In between the events I suggest pulling back a bit. Try, what I call, a Savory Day where you skip anything sweet for one day. Do this once or twice a week.
Cook Responsibly. Many sad weight-related tales start with “I baked ________ to bring it __________. You don’t have to bring dessert and if you do it doesn’t have to be handmade.
Utilize Your Little Helpers. It’s not just about taking things out of your diet. Both green tea and omega 3’s support you and your diet during the holiday season.
Practice Treat Training. My sister makes trifle every year. It’s beautiful and everyone loves it but it’s just not my thing. On the other hand, eggnog is something I dream about. What are the holiday foods you can’t pass up? Make it a mission to seek out the best version of those one or two foods and call it a day.
Try Your Holiday Hotline or TIDEI. If you’re on twitter, I’m here for you. When you’re tempted to get carried away simply use the hash tag #TIDEI which stands for tweet it don’t eat it. Use @Foodtrainers and I’ll tweet you off the food ledge.

Finally, if you want to test your knowledge of food-related holiday songs I loved this quiz from slashfood that I failed miserably (didn’t even know how many maids a milking). And that holiday weight gain of five pounds? The good news is the NEJM found it’s only one or two pounds for most people. The bad news? Those one to two pounds stick around long after the holidays.

What are your favorite holiday foods? Do you tend to overdo it this time of year? Favorite holiday song? And what will your anchor behavior be?

The Single Worst Food for Your Weight

2011-12-05T03:10:00.000-08:00

It was the summer of ‘93; I had a thrilling job at The Lobster Roll (aka Lunch). Despite my lovely attire of a uniform t-shirt and khaki shorts, I was seeing someone. He told me he noticed that I was friendly with one of the cooks (approx. weight 425). His theory was that if I was friends with the large guy, I must be nice. Well, I knew it wasn’t the outfit. I was 19 and leaving to go abroad in September. He was 27, an artist, in Montauk for the summer to surf and paint. When surfer met my parents, before we went out one night, I don't even think he said hello. The point of my story is that this was fun but ill fated. Even at 19, when you know nothing, I knew this was a waste. A waste with an old fashioned Chevy Malibu convertible that was fun to ride around in. I was reminded of this when I contemplated one of my favorite foods.

One of my favorite foods isn't something I should eat. Considering I am practical by nature, it doesn't make sense that I dally in it. When we met with Dr Oz last month, he mentioned this food as the single worst food you can eat when it comes to weight. This wasn’t the conclusion of one small study but from the Nurses Health Study and Health Professionals Follow up study. Over 120,000 doctors and nurses, not obese at the start, were monitored every 4 years for 12 to 20 years. So what was the sad news? Fries, alone contributed to 3-4 pounds every four years and were correlated with the most weight gain for a single food. No small fry.

Knowing something and hearing it from someone else are very different. I had read this study, even blogged about it (a different part of it) but hadn’t heard the word “worst.” I rarely order fries but they make their way to the table piggybacking with grilled chesses and chicken sandwiches and other foods my children eat. I literally take a silent no French fry vow before the fries arrive to remind myself. For me, it’s easier not to start as one, especially when they’re crispy, can lead to too many. About once a month, I let myself reach over. So fries are still in my life but limited and as an alternative I bake spicy sweet potato fries at home. In relationships, I left silly choices in my teens. In 1998, the human equivalent of dark chocolate: fun, interesting and good for me.

Are you a fry lover? How often do you eat them? Did you know fries were “the worst”? What’s the worst uniform you’ve had to wear for a job?

Setting the Table For Weight Loss

2011-12-02T03:02:00.000-08:00

Which black circle is larger?

I’ve mentioned my adoration for Brian Wansink before. For those of you who aren’t enthralled with food research he’s the author of Mindless Eating. Much of his research focuses on external cues that affect our eating. Everything from what we’re told about a food to the lighting in a room has an impact on what we ultimately eat. I was interviewed for a GMA segment, that should air today, about the Wansink's most recent research. This study entitled “Plate Size and Color Suggestibility: The Delboeuf Illusion’s Bias on Serving and Eating Behavior” looked at food color, plate color and the amount of food we eat.

The main conclusion was that we eat less food when the plate and the food are contrasting colors. Conversely, we eat more when food and plate are more tonal. To GMA’s credit they conducted an informal study at a NYC restaurant to replicate or challenge the study results. Sure enough (and thankfully for the producers' sake) particpants plated significantly less (2 ounces less or almost 30%) pasta pomodoro on white plates than they did on red plates. While I’m not saying pasta pomodoro on white plates is the answer to your weight loss dreams. The plate/food color is something to think about.

So what is the explanation for the color and consumption connection? It’s related to an optical illusion with concentric circles (see top). When “two circles of identical size have been placed near to each other and one is surrounded by an annulus; the surrounded circle then appears larger than the non-surrounded circle if the annulus is close, while appearing smaller than the non-surrounded circle if the annulus is distant." Thank you Wikipedia for that. For those of you, like me, who didn’t learn annulus when studying for the SATs, it means ring. The contrasting color in the study provides the close annulus and the net net is that the food on the plate will appear larger.

If you have white plates, you don’t need to do much other that eat the way practically all nutritionist’s suggest which is brightly colored food. Should you buy a second set of plates for when you have cauliflower or grilled chicken? Probably not. And I don’t foresee people going to restaurants and BYOP (bringing their own plate) as this crosses into eating idiocy. However, if you’re in the market for plates I would suggest white, small ones. And unlike food and plates, the researchers found table linens should be a similar color to your plate or the illusion is ruined. Coincidentally, my new plates from my favorite place in SF, Health Ceramics, are different colors and shapes. How versatile.

slightly concerned about oatmeal in the beige bowl

Do you pay attention to how external cues (sound, lighting, company) affects your eating? What type of plates do you own? What do you think of the circles above, does the one on the left appear larger?

Cooking Homework Update

2011-11-30T03:39:00.000-08:00

A month ago, I satisfied my school cravings and assigned myself cooking homework. My goals were to buy and use a slow cooker, to enter the scary world of baking and, for extra credit, make a dish without a recipe. Many of you jumped on the homework bandwagon formulating your own personal cooking goal. In retrospect, my course load was a little heavy. I was mainly interested in slow cooking but included the baking and recipe-less items for an extra challenge. Most of you were much smarter and picked a singular goal. Going forward, that’s what I’ll do.

My beautiful new slow cooker (above) arrived shortly after last month’s post. I chose a Breville. I own a Breville juicer and wanted a larger slow cooker. I love that it has an insert so you can brown things before slow cooking. Because every class needs a textbook, I chose Make it Fast, Cook it Slow by Stephanie O’dea. Stephanie has a blog called A Year of Slow Cooking. She vowed to use her slow cooker every day for a year. I loved that these recipes were simple, that most were gluten free and that a “verdict” is included telling you who liked the recipe in her family and who did not.

There was no question what my first recipe would be. We stop at a place on the way to Vermont that makes the best pulled pork on the planet. When I thought about slow cooking, stewy things came to mind. My book contains a pulled pork recipe but like a true nerd I had to cross-reference. I found that a pork butt roast was the cut to use. After being briefly nauseated I learned this was not in fact the pork “rear” and located an organic roast. I made the recipe on a Saturday; if you’re an impatient person I wouldn’t suggest slow cooking while you’re hanging around the house. Eight hours later, dinner was done. All four of us loved it.

dark picture, delicious dish

The boys were excited about our new addition to the family and I let them pick my next recipe. They choose an apple crisp. While this was also delicious, “crisp” is a little misleading. Despite some hanging out under the boiler, there wasn’t anything crispy happening. Nobody objected; we used it as a topping for Greek yogurt.

Finally, on a day I was taking the boys to a birthday party that ended at dinnertime, I decided on Split Pea Soup. This was as easy as could be and again the aroma was amazing. The only problem was this soup was thick and filling. I could’ve thinned it a little bit but was too excited to dig in.

Cooking Homework Month 1: Grade is B.
For some inspiration, here were some other assignments:

Baking Homework

Justine- to make bread

EA- to make gluten free sourdough bread

Sam- to bake a cake from scratch

Kristen and Andrea- to bake

Jen to bake something from Ruhlman’s book Ratio

Appliance Homework

Gina- to add a slow cooker to her wedding registry

Stephanie – to use her dehydrator

Carolyn- to use her juicer

Pearl to use Le Crueset pot to make stews and braised dishes

Carrie- to make healthy soups and stews

Einat and Claire to use slow cooker

Variety Homework

Erin- to experiment, she said homework would be “easy” for her, wonder if it was

Jenny- 2 new recipes from her cookbooks

Specific Homework

Madeline- to make Korean food with her mother in law

Jess- to make Butternut Squash Mac and Cheese

Allison- to cook one new veggie a week

Caron- to cook kasha

This month I’m going to continue slow cookery, I’m going to focus on a chicken dish, an oatmeal something and using The Indian Slow Cooker book I purchased.

Did you do your homework? What grade would you give yourself? What’s your assignment this month? With Christmas, I’ll set our deadline for early January.

Becoming An Optimist

2011-11-28T02:53:00.000-08:00

I’ve been thinking a lot about Jen lately. She and her husband Dave started Cycle for Survival and we have a mega-team, in the early stages, ready to ride in February. And last week, Jen’s parents posted on her You Fearless website and talked about Jen being driven and determined from the get go. In the time I knew Jen and ever since, when I am faced when a challenge I try to strap on my Jen mask of fearlessness and optimism. The problem is, I often feel like an imposter where underneath is the real Lauren. Not all of us can see the bright side as easily. I came across a book called Learned Optimism by Martin Seligman and purchased it on audiobook. During my runs and a recent family car trip (Marc officially thinks I have lost it) I’ve been listening to passages from this book. To my relief, optimism and pessimism aren’t camps you’re permanently assigned to. There are tools to make you more optimistic.

I heard a lot of Jen while listening to this book. Optimists see bad things as temporary whereas pessimists fear it will last a long time. Optimists are able to put troubles in a box while pessimists give universal explanations. As a result of these patterns of thinking, pessimists are more likely to become depressed, they do worse in school, sports and most jobs than their talents would suggest. They also have rockier relationships. Optimists are said to live longer and though Jen’s passing comes to mind I tend to think she survived sarcoma for 7 years in part because of her optimism.

Midway through Learned Optimism, a hokey “diet” scenario is presented as a teaching tool. We're told of Katie who was two weeks into a diet and succumbed to chicken wings and nachos when out with friends. Katie does a number on her self feeling weak, gluttonous and defeated. A technique called disputation is suggested. Pessimistic thoughts can be disputed as you would likely dispute them if someone else said them. Katie could say, “I’m not a glutton and one slip doesn’t mean my diet is blown. Sure, nachos and wings aren’t healthy foods but one misstep in two weeks isn’t the end of the world.” By disputing the bad thoughts you can change your reactions.

Disputation is one technique another is distraction. It is very easy for negative thoughts to play on repeat in your mind. If you tell yourself not to think about something chances are that will not do much good. If you divert your attention to something else, even as simple as a pencil or other object and study it, your can redirect your attention. You can also plan a time to think about something, for example at 7pm I will give this more thought. Other suggestions were a rubber band around your wrist and to snap it when the destructive thought arises or keeping a card in your wallet with a certain phrase such as “enough” or “stop it.” In order to stop ruminating another suggestion is to write down negative thoughts. These techniques "ventilate" negativity.

There’s also an exercise called externalization of thoughts. With someone you trust you role play the negative thought. I could say to you "it's all your fault you aren't doing well at work" and you would dispute my accusations. In certain ways- Jen did this with those on "team Jen". It wasn’t that she was without doubt or the facts but that she was able to turn it around and wasn't shy about seeking out help. Whether it’s work, weight or health related your beliefs are not necessarily gospel and we have the choice to be dejected and depressed or energized and action-oriented. Speaking of actions, we’re just starting to fundraise for Cycle 2012. I am optimistic we’ll surpass our team goal of $10,000. I am fearlessly asking you to click over and help us stomp on cancer.

Do you consider yourself an optimist or a pessimist? Does it give you hope that your beliefs and self-beliefs are subject to change? Have you ever listened to an audiobook? Are you going to donate to Cycle?

Thanksgiving-There Will Be No Unbuttoning

2011-11-23T03:16:00.000-08:00

I wouldn't suggest searching for an "unbottoning pants" photo ew.

About a month ago, my mom called me . My sister usually hosts Thanksgiving but my mom worried it was too much this year; she thought it would be nice to take the pressure off and go out to a restaurant. I wasn’t happy. Out came my inner brat: I told her it wasn’t the same, that part of Thanksgiving was spending time together- not just at a table, I even offered to host and then mid-rant I realized how silly I was being. My Thanksgiving day usually goes something like this: wake up and rush out the office (on the parade route) for the parade, rush home and start chopping Brussels sprouts, parsnips and string beans (I make the sides) until my hand starts cramping and then rush up to my sister’s house in Westchester smelling like shallots and parsley and completely exhausted. I looked at the menu online, this year I’ll be having Artisan Greens and Hudson Valley Apple Salad, Sea Bass, a Poached Pear and a glass of Sauvignon Blanc. Shush don’t say anything but I’m sort of excited.

As for you, I’ve spent years trying to strike a balance for my clients between strategy and satiety, special and silly. Many of you already know the “good” items on the Thanksgiving table: white-meat turkey, cranberry sauce (not this kind),

sweet potatoes (later, marshmallows), and non-bastardized vegetables. The killers – and yes, in large volumes they are killers – include stuffing (so good, yet soooo bad), turkey skin, sweet potatoes with marshmallows, and any creamed vegetables or those given the casserole treatment. What you may not know is that the difference between a good plate and a bad plate can be enormous. A good meal will hover around 400 to 600 calories – including wine and extras. The killer? Multiply that number by three or four.

To temper Thanksgiving tendencies:

Just Say No To “Whores”

I recently wrote about Ina Garten. While her recipes are top notch, you may be surprised that I stole one of my favorite weight-related tips from her. A couple years ago, I was watching Ina, on the Food Network, fielding Thanksgiving-related questions. One question was what to serve before sitting down to Thanksgiving Dinner. Ina said keep it simple before the meal and advised not serving guests too much. I couldn’t agree more (maybe for different reasons). If you are hosting, shrimp cocktail, crudité and a dip and olives are all nice, lighter choices. If you are a guest, minimize your nibbles; you can easily eat a typical dinner’s worth of calories in hors (d’oeuvres).

Workout Twice

If you’re going to eat a sweet and fatty feast, get moving. Many spin studios and gyms are open on Thanksgiving and many cities have Turkey Trots or similar races. Walk, dance, run, swim, spin, or practice yoga. Exercise is a prerequisite that will help your mindset. Of today, tomorrow and Friday I need two workouts over the three days.

Observe the One Plate Rule. Review the offerings and formulate your strategy.

Reserve ¼ of your plate for carbs including sweet potatoes, stuffing, corn, bread or regular potatoes.
Then you’ve got ¼ of your plate for turkey or another protein.
Half of your plate should include vegetables (the green kind), or salad – even if you have to steal the garnish from something. Eat your vegetables first; this fills you up on fiber.  
Savor this plate of Thanksgiving goodness because there are no second helpings at dinner on this plan. Seconds and thirds lead to unbuttoning your pants in inappropriate places – not to mention serious regrets. The One Plate Rule leaves you feeling lighter and self-righteous.

You’ve Already Had Dessert

So you’ve worked out, eaten your virtuous one plate, and are feeling good. Then the pies, crumbles, tarts, and tortes arrive. I can hear you negotiating (my clients try to negotiate, I’m used to it). I really believe that you’ve already had your pie before dessert. Think about it, maybe you’ve had sweet potatoes topped with candy or Jell-O disguised as sauce or sweet soup. If we’re being adults about this – you really don’t need the pie. Now, if you’ll cry or die without pie, then you need to pick your poison/pleasure. Choose mostly “goods” at mealtime, and then you can have your (tiny sliver of) pie and eat it, too.

Blacklist on Black Friday- Thanksgiving is one day, Thursday, not Thursday until you go back to work on Monday. If you are a leftover person, stick to turkey, veggies and soup. Stuffing is a holiday food and Friday is not a holiday. I have one client who has pretty containers and makes care packages for guests to bring home. I am fine with stuffing your guests, I only care about you.

Now, aren’t you thankful for Foodtraining?

What are your favorite Thanksgiving Day treats? Does the plan above sound reasonable? Anything need negotiating? Let’s hear it.

Before and After Photos

2011-11-21T03:08:00.000-08:00

While there is perhaps a province in which the photograph can tell us nothing more than what we see with our own eyes, there is another in which it proves to us how little our eyes permit us to see. ~Dorothea Lange

When I got home from work last week, a stack of photos sat on the kitchen counter. It’s funny to see real photos now since all images now generally live on our computers and phones. The pictures came from the marathon Marc and I ran in Sept. While that wasn’t the most pleasant race, if there was one part of the it I felt energized it was the finish. Despite the near-death experience, when I felt the finish line near I got that burst of energy. I “finished strong” or so I thought. You see, my father in law bought a disposable camera and snapped a few action shots of each of us finishing. So now I have evidence that there wasn’t even one salvageable moment on that marathon day.

If a picture were worth a thousand words the first five of those words for these photos would be would be ungraceful, pained, awkward, squat and disheveled. I’ve talked about race photos before and I'm not being harsh. Most people dislike race photos. I honestly can’t believe there are companies (ahem Brightroom) that try to profit from the sale of these images. I think it would be good for my business to advertise on their website. “This is how you really look, not to worry there’s help out there, who ya gonna call Foodtrainers.” It’s just ironic that you train and presumably get in shape for these races…apparently not, at least not according to these images. At least mug shots are only from the shoulders up.

Later that night, my 7 year old had a homework assignment. He was to find a picture from when he was a year old and write about it. Does the teacher expect him to recall events at 18 months? And if not who does she think is doing this “writing”? Regardless, we sat at the computer and pulled up Picasa. W. clicked on Puerto Rico pictures. As he scanned through photos, I remembered the boys at 1 and 3 wearing water wings and chasing lizards. As I reminisced a photo pops of the boys and me at the edge of the ocean. They’re jumping over the waves and I’m watching. My back is to the camera so basically you see my butt and thighs. I zeroed in ready to pick myself apart and realized something. If this were someone else’s’ body parts I would’ve thought they looked fine. Pale and pasty but passable. I smiled as we moved on to other photos.

I am not sure if the camera adds 10 pounds, Slate.com explains “distortions will be introduced any time you try to project a three-dimensional object onto the two-dimensional surface of a photograph. (Just compare globes with maps, which always make things look a little funny.)” With race photos so universally hated I tend to think there's something up. However, sometimes looking back I feel I looked better than I remember. It’s the same thing as clients telling me in retrospect they “weren’t really overweight”. It’s a pity we can’t appreciate it more in the moment. They say pictures don't like but maybe they do or maybe we lie to ourselves. Hard to tell.

When you look back at photos, do you criticize yourself or think you looked well? What are your favorite pictures of yourself? Why do you think it’s often hard to appreciate our bodies or looks in the moment? And how gross are race photos?

The Cure for Afternoon Munchies

2011-11-18T02:53:00.000-08:00

Do you know what these are? I didn't...

Twas midafternoon, when all through the workplace

All energy was gone, without a trace;   

The salads had been eaten at lunchtime with care,   

In hopes that weight loss soon would be there;   

Morning motivation now replaced with dread,   

And visions of sugar danced in everyone’s head.

On our new client paperwork, one questions asks “what’s is your worst time of day for overeating?” It’s no surprise that 3:00pm and 4:00pm are the most common answers (and yes, after dinner is a close runner-up). Mid-afternoon our blood sugar drops after lunch and our morning caffeine has almost run its course. The cravings begin. For some it's sweet, others salty and people start to hunt for something to satisfy themselves. What’s going to do the trick? Maybe it’s something without calories or sugar or salt. Maybe what you really need is a nap.

The sleep/weight connection is a strong one and I’ve talked about electronic curfews and sleep hygiene before. The less sleep you get the greater your appetite and the stronger your carb cravings will be. But it’s not just nighttime, a 20-30 minute nap can improve alertness, mood and performance (too long can leave you groggy). Napping can also lower your risk of heart disease, diabetes and stroke and isn’t reserved for the stroller set or seniors. Our biological clocks or our "circadian rhythms," are actually programmed for long sleep during the night and short sleep during the day. So what we mistake for hunger in the afternoon hours may actually be a need for sleep. According to the sleep foundation nappers are in good company: John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. Bush are known to have valued an afternoon nap. Though I am unsure about Napoleon (short but not sure of weight), none of these men were heavy.

Some studies have shown that just relaxing can help so don’t be discouraged if there’s no bed in sight, though beds are best. I first learned the value of napping as a new mom; these weren’t planned naps but what is referred to as “emergency napping”. I now see an afternoon nap as a treat and on the days I have early clients will lie down for 15-20 minutes before I start to write or return emails in the afternoon. I also put my head down on my desk for a few minutes when I’m at work to disconnect and unwind.

These are nap facts from Sara Mednick assistant professor of psychiatry at the University of California, San Diego, and author of Take a Nap! Change Your Life Make it quick.

Set your cell phone alarm for 30 minutes or less if you don't want to wake up groggy. (I read a tip elsewhere to have some tea or coffee pre nap, it kicks in just at the time your nap is over)
Go dark. Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.
Stay warm. Stash a blanket nearby to put over you because your body temperature drops while you snooze.

Here is a list of all the things napping can do for you:

Increase your alertness.

Speed up your motor performance.

Improve your accuracy.

Make better decisions.

Improve your perception.

Improve performance at work.

Preserve your youthful looks.

Improve your sex life.

Lose weight.

Reduce your risk of heart attack and stroke.

Reduce your risk of diabetes.

Improve your stamina.

Elevate your mood.

Boost your creativity.

Reduce stress.

Help your memory.

Reduce dependence on drugs/alcohol.

Alleviate migraines, ulcers, and other problems with psychological components.

Improve the ease and quality of your nocturnal sleep.

And the cookie? It just makes you look like St Nick and…

He had a broad face and a little round belly

That shook when he laughed like a bowl full of jelly.

Are you a napper? How long do you usually sleep? Did you guess what was in the photo at the top? (Hint in the poem)

Foodtrainers' Favorite Gifts

2011-11-16T02:58:00.000-08:00

Sprout Skincare

I love gifts. I generally enjoy giving gifts even more than receiving them (I swear). Whether it’s a hostess gift or birthday present, I like sharing something I think a friend or family member will appreciate. The gifts I cherish receiving are usually smaller ones. A friend showed up with a test tube-like container of black sea salt recently. It was wrapped with a bow such a nice surprise. And a few days ago a client came to a session with shishito peppers from the green market. I was so excited to try them I bit a piece off of one on my way home, not smart.
This week, we sent out our annual Foodtrainers’ Gift Guide to our Monthly Morsels mailing list. We tried putting together our “top 10” gifts but ended up with 11 because none of us was willing to cut anything out. I thought I’d mention some of the gifts that weren’t on the list as well as my personal favorites.

For the Beauty Queen

When I wrote my natural skincare blog, many of you commented or tweeted me with your favorite brands of skincare. The Sprout users were a vocal bunch. I love the ingredients and the packaging (see top) of this line. I adore the gentle cleanser (and rosewater scent). I love the exfoliant (oats and salt- what could be better?) and though I thought I’d give it to the boys, I stole back the Cocoa Lip Balm (we share).

For the Hotty

I’ve gushed about McClure’s pickles before. Yes, I got out of my bed deathly ill to Google and track them down. McClure’s also makes Bloody Mary Mix with the pickle juice. With Tito’s handmade vodka it’s a heavenly combination. On its own it’s the most delicious snack or egg accompaniment. If you like pickles and spice, you can’t go wrong. Give a jar to someone you love and they will love you back.

For the Tea Devotee

ultiliTEA- for my birthday, a friend of mine said “I sent you something, I know you’ll appreciate it.” Sure enough, she was right. I already have an electric teakettle at the office but this one has different temperature settings for green, herbal and black tea and it boils water by the time you have your tea bag in the cup.

For the “Eco-have-it and know-it-all”

Strawesome- Everyone thinks of BPAs in plastic bottles what about straws? These glass straws are great for smoothies, for parties ( I used their black straws in our Halloween dark and stormys) and according to dentists, when drinking coffee or tea. My kids love them but I love them more. They come in different sizes and colors, so match your décor or your favorite cocktail.

For the Hydrator

Ovopur- ok this is not a “little” gift but it’s a good one. Plastic has its problems and those gigundo, plastic water dispensers aren’t the most attractive contraptions. I’m a fan of healthy and beautiful and the Ovopur meets both criteria. We have one in our waiting room and though some mistake it for a snowman, it’s pretty popular. Can your New Years resolution be buying no more bottled water?

For the Cook

California Olive Ranch- Carolyn and I heard about these olive oils when we took Dan Kluger’s class at Degustibus. I am the type of person that goes home and looks up each item a chef mentions. I ordered the oil and passed on the pricey knife that was plugged. As directed, I’m using Millers Blend for cooking and Arbequina for finishing and salads. California Olive Ranch sources from sustainable olive ranches and its bottles are recyclable.
What have been your favorite gifts recently? Anything your eyeing this holiday season? Which of the above items would you pick?

Do We Know if Kelly Clarkson is Proud in Her Own Skin?

2011-11-14T02:58:00.000-08:00

Curvy and Proud? Or just curvy?

We have The New York Times delivered on the weekends. Sure, we could use the Ipad or Kindle but the Sunday paper needs to be the real, paper, deal. Growing up, my parents slept late on Sundays (in retrospect that sounds impossible) and I remember going to the front door and grabbing the thick newspaper. Before you think I was an impressively intellectual child sitting down with the New York Times, I’ll have you know I read and still do read the Style section first. A couple of weekends ago an article in Sunday Styles on Kelly Clarkson and its title “A Pop Star Proud in Her Own Skin” caught my eye. The article profiles the singer, discussing her persona, new album and recent VH1 unplugged performance that premieres this Friday, November 18th.

In the piece Kelly is portrayed as relatable and not afraid to speak her mind. I have a few Kelly Clarkson songs on running playlists but no not know that much about her. She has released a new album called Stronger. I watched the video for one track "Mr. Know it All". Kelly sings in front of a wall covered in headlines about her weight, image and sexual orientation. At one point Kelly also appears to scan blog comments about her (uh oh). At the end she makes a hole in this wall, destroying the criticism and leaving it behind. The Times quotes another song “if you’re thin/Poor little walking disease/If you’re not/They’re all screaming obese.” From this I gather Kelly isn’t ignoring the growing elephant in the room, she’s talking about issues in in an honest, somewhat rebellious manner.

However, is she comfortable or “fed” up? They said Jennifer Hudson “comfortable” then she lost weight. Do they expect those who gain weight to be publically sad or embarrassed and if they’re not we assume they are content? The article says Taylor swift isn’t the girl next door because she’s blonde and tall but Kelly is the girl next-door “for any woman to own her body size at an average woman’s weight is amazing”. Perhaps this requires further research but just because Kelly is average-sized what constitutes “owning” your weight? Or does Kelly's average weight simply help others own theirs? Later in the article Kelly is quoted joking about spanx and her “giant” backside. Self-deprecating comments don’t lead me to believe she is proud, annoyed and open maybe. Talking back doesn’t mean you embrace your back fat.

Do you think outspoken implies confidence or body confidence? And self-deprecating comments, when you talk about your weight, are you “owning” it? Are you a Kelly Clarkson fan?

Cutting Cauliflower and Ina Love

2011-11-11T03:01:00.000-08:00

Last Friday, I had my cooking chums over. We enlisted the help of Jenna Helwig of Rosaberry who merges our recipe requests and designs a delicious menu. Everyone assembled at my apartment at 11am and we got to work on our first recipe. Jenna took out the ingredients for Balsamic Parmesan Cauliflower. Before she could say a word, three of us asked, “what’s the best way to cut cauliflower?” It seems I wasn’t the only one who had botched this task ending up with odd shapes and tons of cauliflower confetti. There actually is a right way to cut cauliflower and because I didn't capture Jenna's technique on camera I had her explain:

First remove the leaves. Next stand the cauliflower on its base and cut into quarters. Cut the florets from the stalk. To make smaller florets, don't cut from the top of each cauliflower cluster; that makes too big a mess. Instead cut the stems and the florets will break apart much more cleanly.

The key here is to cut florets from the base of the cauliflower not from the top. Directing your knife where the cauliflower branch meets the base and voila’, no more mess. Another good tip is to wash the cauliflower after you cut it when you can access all surfaces. Perhaps you, my savvy readers already had correct cauliflower cutting down pat but this was news to our group. I am now wondering how many other prep jobs I'm mangling in the kitchen.

cooking snacks: fennel and finger radishes

As we cooked, we talked about our favorite recipes and ingredients. When it came oregano, my friend C asked Jenna “I see you’re using fresh oregano but Ina (Garten) prefers dry, it’s the only herb she prefers dry.” It soon became clear C knows an awful lot about Ina. We tried to stump her reciting Ina recipes we loved and she knew and had made them all. Roasted Shrimp Cocktail Yum. Brisket? Of course. Butternut Squash Soup? A classic. First there was Julie and Julia and now C and the Contessa. I asked C for her top 3 Ina inspirations, her reply “only three? Herb Marinated Pork Tenderloin, Lemon Chicken and Garlic Cauliflower.” I agree wholeheartedly about the Lemon Chicken but personally would have to add Roasted Brussels Sprouts to the Greatest Hits list.

After a couple of hours, our cooking was complete and we sat down to eat. We made spaghetti squash with olives and cilantro, a lemony red lentil soup, parsley-Dijon salmon, coconut kale and of course our cauliflower. We tasted everything and commented. First place, if I recall, went to the soup and the salmon with the cauliflower close behind. Can’t wait for next time.

Kale Goodness

Spaghetti Squash or Tushy Squash?

Cauliflower before being balsamic-ed

Balsamic-Parmesan Cauliflower

(adapted from Cooking Light)

1 head cauliflower, cut into small florets

2 Tablespoons EVOO

½ Teaspoon Kosher Salt

Freshly ground pepper

2 Tablespoons balsamic vinegar

½ cup grated Parmesan cheese

Preheat oven to 450 degrees. Line a baking sheet with parchment paper. Place cauliflower on the baking sheet cut side down and toss with olive oil, salt and pepper. Roast for 20 minutes or until starts to brown.

Stir the balsamic vinegar and Parmesan into the cauliflower and return to the oven for another 10 minutes.

Yield: not enough cauliflower for five veggie-loving women, you may want to double the recipe depending on your audience.

Be honest, did you already know how to properly dismember your cauliflower? Are you an Ina-phile? Favorite Ina recipe? Favorite cookbook? Favorite cauliflower preparation?

What to Do When You're Married to Mr Bagel

2011-11-09T03:10:00.000-08:00

It was October 29^th, the day of the weirdly early snowstorm in NYC, my Blackberry buzzed indicating an email. The email was from a client but not just any client; this client was supremely driven to look fierce at her upcoming birthday bash. Our whittling work started months ago and momentum has been steadily building toward the 11-11-11 party date. We’ll nickname her B (for birthday). B has been mentally filed in my unstoppable category. The email read, “I ended my run on 59th Street which just so happens to be the site of my husband's office. Since he's slammed with work, I bought some coffee and surprised him. While there, he offered me half a bagel."

My heart skipped a beat but it turns out that B resisted the bagel and reminded her man of her birthday plan. I congratulated B on her snowy run and bagel resistance. I then asked, “what are we going to do about Mr. Bagel?” She replied:

Mr. Bagel is 6'1" and has weighed within the same 5 lb. range for at least 20 years. What do you do when you're married to a handsome, rail thin man with the metabolism of a 25 year old who can eat whatever he wants? It's like I'm married to the male version of Heidi Klum. (And isn't it nice that I think of him that way?) To be fair to Mr. Bagel, he does do many things right. He just can indulge when he wants without consequence. Me, not so much.

I told B I could relate. My husband’s version of being good is skipping the second beer or the kids’ cookies. A few days of this sham stringency and I have to listen to “I feel really good.” Most men are metabolically superior to women and somehow our lack of noticeable nose hair or gender-based chance at a couple of extra years doesn’t seem like a fair trade. My advice:

Remind Mr. Bagel (all “misters” are forgetful) that love isn’t expressed in carbs but with green juice, salmon and calorie free jewelry. I have learned, the hard way, that men sometimes need the ground rules spelled out.

Another tactic that works is to appeal to aesthetics. “Eating bagels may work for you but giving me a bagel is essentially giving me a muffin top.” It’s then his choice of a fierce of flabby wife.

For some men, a scientific explanation can be effective. Men like knowing how things work. “A bagel is equivalent to 6 pieces of white bread which breaks down to sugar which in high amounts predisposes you to diabetes and heart disease.” A little exaggeration never hurts. We’re women after all, right?

And while I’m not suggesting this before Friday, sometimes it’s good to keep Mr. Bagel sated and surprised (and I’m not talking about that) so in rare circumstances I do suggest having the crappy bagel. It’s all about trade offs and in my experience that buys you about five healthy fish and vegetable meals.

B, I would be happy your Mr. Bagel is the male Heidi Klum and that “you feel that way”. Other Mr. Bagel’s look this this.

Have a happy birthday and a great party. You’ve worked hard and it shows and you can probably guess what I’m getting you for your birthday…

Do you have a Mr. Bagel in your life? It can be a friend, family member or coworker. How do you silence a saboteur? How do you manage food or metabolic differences in your relationship? Ever run in a snowstorm?

Best Soy, Worst Soy, Should You Eat Soy?

2011-11-07T03:14:00.000-08:00

Um, not the most appetizing selection of foods, would you agree?

I could write about my friends coming over to cook Friday. We made delicious red lentil soup and I learned the most efficient way to cut cauliflower. I also could write about the NYC marathon yesterday (congrats to our Foodtrainers' clients who completed the race). There are many easier topics to write about than soy but I’ve postponed this doozy long enough. One of my closest friends from the past sent me a note asking “soy -is it good or bad? How much is ok? Is the amount different for men and women? What about little girls?”

To let the “soy” cat out of the bag, I don’t think soy is the wonder substance or cure-all it has been made out to be. The way we eat soy in this country bastardizes how soy was traditionally eaten. This is a blog post and not a research paper so I will tell you my soy questions started in graduate school. One of our teachers, a vegetarian, explained how she had been nicknamed Ms. Tofu (I think that was it) for her love of all things soy. She changed her view after a breast cancer diagnosis and did suspect soy played a role in the development of her disease. This was someone who ate soy immoderately (admittedly) and there is no way to prove the truth of her hypothesis but it definitely made me reevaluate soy and how I eat it and how I suggest others eat it. The isoflavones in soy, genistein and diadzein, are similar to human estrogen and may fuel certain cancer growth in cells with estrogen receptors.

For starters, there are some forms of soy you should avoid. TVP, which stands for textured vegetable protein, soy protein isolates and soy protein concentrates are shoddy, inferior examples of soy. Read your labels and skip foods with these in it. Additionally, do a pantry, fridge and freezer check (Boca Burger or Luna bar anyone?) and toss foods with these ingredients. Soy protein powder, protein bars and faux meats commonly use soy isolates and TVP. These ingredients are also common in fast food and school lunch programs. For those of you who purchased the Skinny Bitch book these items figured prominently in that food plan.

To make soy protein isolates or TVP takes heavy machinery, potent chemicals and leaves behind the fiber and many nutrients found in the original soybean. Additionally there are worrisome levels of certain substances, such as aluminum, left with the soy protein. Think of bathing in toxic bath oil, even once you dry yourself off, some residue remains. Want to eat that residue? Speaking of drying, the spray drying method used for soy forms nitrites. According to the Cornucopia Institute many processed soy foods, including some “made from organic soybeans” utilize hexane a pollutant and neurotoxin. The cancer connection for processed soy foods is stronger than for traditional whole soy. Processed, mangled estrogen, carcinogens, neurotoxins? Not for my family.

Fermented soy products are probably the best soy foods to consume. Examples of these are miso (delicious), tempeh, natto and soy sauce. Fermentation increases the digestibility of soy and adds “good” bacteria and reduces the plant estrogen content in soy foods. When we look at Asian diets in Japan about half of soy consumption is from fermented soy and the other half tofu and dried soybeans. In China, soy consumption originated when it was discovered how to ferment soy.

In terms of children, I was interested to hear the Israeli health ministry issued an advisory saying babies should not get soy formula and children under 18 should limit soy in their diets. Other countries such as the UK and Australia have soy warnings as well. As with food dyes and many other questionable ingredients, the U.S. says these foods are safe. As far as men, they unknowingly consume soy in many bars, shakes and “muscle building” products. These are concentrated sources of processed soy. Very high soy consumption can affect testosterone, estrogen and thyroid hormone levels as well as iron absorption. For this reason, anyone with a thyroid condition or trying to conceive should, in my opinion, skip soy that is unfermented. Women with breast cancer or at high risk for breast cancer should skip unfermented soy as well.

As far as actionable steps:

First, take stock of soy’s role in your diet. Look at everything from your bread to your snacks.
Next, dabble in fermented soy. Natto is not a big part of my diet but I’ll glaze fish or vegetables with miso and my kids love miso soup.
If you do buy tofu or edamame, look for organic or non GMO (organic assures it’s non GMO) though in some cases it’s hard to know if these are “organic” Chinese soybeans or US organic where standards are actually enforced.
I’m not convinced you should add tofu or edamame to your diet if it isn’t there already. You want a rule I’d go with eating these foods once a week (max).
And finally, for new moms reading this, do try to avoid soy formulas.

There are so many angles in the soy discussion that I was forced to simplify things. Let’s see where your questions lie and perhaps we can revisit this topic. In the mean time:
How often do you eat soy? Have you tried miso or tempeh? Do your kids have soy? Would you have rather read about cutting cauliflower?
NYC readers- I’m giving a fun talk at the YinOva Center the evening of Thursday, 11/17, 7pm
Eat, Drink and Be Healthy: The Savvy Girls' Guide to the Holidays
Call 212-533-2255 to register, bring a "savvy" friend and all your holiday food questions.

Post Halloween Baked Apple "Methadone"

2011-11-04T03:27:00.000-07:00

For those of you having trouble saying goodbye to the Halloween candy, we’ve passed the 48-hour point and it’s time for your stash to go. We realize this may be traumatizing and so, as a healthy consolation prize, we’re offering up one of our fall favorites. Here are the results of Abbie’s baked apple test kitchen.

Many clients say fruit doesn't "do it" for them when it comes to dessert. With that in mind, the Foodtrainers crew decided that what we need is a fruit-based dessert that is easy, delicious, and healthy. Luckily, I had a bushel of apples from my local CSA, so I set out to formulate a baked apple recipe that could satisfy any sweet tooth. The other directive was to make something speedy, which meant recipe testing with the microwave. Who wants to wait an hour for a baked apple when it can be ready in less than five minutes?

At first I expected the microwave to dampen the flavor or make the apple mushy, but I found that it actually kept the apples tender without falling apart. The trick is to cook the apple in the microwave with some liquid, a touch of sweetener, and some dried fruit and spices, then top it with toasted nuts and a dollop of yogurt after cooking for some added depth of flavor. So next time you are looking for something healthy to satisfy your sweet cravings, look no further than your bowl of apples (which, of course, you always have on hand), and your microwave! I prefer the Honey crisp apples for this recipe. They hold their shape and are just sweet enough,

The following recipe is an adaptation of the Baked Apples recipe from Eating Well and a few other recipes.

Microwave "Baked" Apples

1 serving*

Ingredients:

1 apple

1/4 cup apple cider or water

2 teaspoons dried fruit, chopped, such as cranberries, raisins, or dried apricots

1 teaspoon honey or maple syrup

Pinch of cinnamon

dollop of plain yogurt

2 teaspoons toasted nuts, chopped, such as pecans, walnuts, or almonds

Preparation

Core the apple, leaving about 1/4 inch at the bottom.
Place the apple in a microwave-safe bowl. Pour apple cider or water around it, there should be about 1/2 inch of liquid filling the bowl.
Spoon the dried fruit into the apple, pour honey or maple syrup inside the apple, and sprinkle the inside with cinnamon.
Microwave, uncovered, on high power until the apple is tender, approximately 3-5 minutes. Test with a fork at 3 minutes and cook in additional 1-minute increments if necessary as all microwaves differ.
Allow the apple to cool for 5 minutes before serving.
Serve topped with a dollop of yogurt and toasted nuts.

*Add 1 minute of cooking time for each additional apple.

Note: If you prefer to use the oven for this recipe, preheat the oven to 350 degrees. Place the apple in a small baking dish instead of a microwave safe dish and cover with foil. Bake for 45 minutes.

The result is a delicious, comfort food dessert much better for you than a Butterfinger.

Is your Halloween candy still around? Do you like fruit desserts? Have you made baked apples? How does your recipe differ? Here are some pictures from our Halloween celebration.

Cheers! Dark and Stormys with Strawesome straws

All dressed up.

With friends, yup that's me 1/2 Amy Winehouse and 1/2 Ghostbuster

My ghostbuster and stay puff man, XO

Our giveaway candy, went fast greedy trick or treaters this year

My whole wheat "fingers" came out a little chubby, who ya gonna call...Foodtrainers!

Reunion Diet

2011-11-02T02:58:00.000-07:00

I had my 20^th high school reunion this past Saturday (which makes me 38 years old, I’ll save you the math). Between Facebook and the fact that my high school is local, there wasn’t a great deal of suspense. Nonetheless, emails circulated among a few of my good friends, we pledged solidarity and a “pre-drink” and sent in our RSVP cards. In mid October I received an email from one of these friends asking what we planned to wear. In the midst of a couple of crazy work weeks, the reunion and wardrobe hadn’t crossed my mind. It occurred to me that people care a lot about reunions; I should know this because I help clients slim down for these events. So why was something that’s semi-important for others not on my radar and why do these gatherings hold such significance?

After giving it some thought, a reunion can be a chance at reinvention. Maybe you were an average student but now super successful or you were unattached and now happily married. Or, you have something new: new hair, a new physique or even new ta-tas. A reunion can be a chance to flaunt the improved you and hope others replace the high school image with the updated one (which they really can’t). There’s also the flipside. Reunions can create pressure to weigh what you did in high school or make good on the promise you once showed. Undoubtedly, the stress this creates results in some people skipping the reunion altogether. And let’s not forget the strategy of using a reunion to “reunite”. Some of the single folks at our reunion headed into the room with a younger years’ event for this exact reason.

When I think of these variables, I realize why Saturday night wasn’t that important to me. Flat iron and wrinkles aside, I don’t think I look all that different from 1991. I didn’t get any “who are you again” or gasps when I said hello. Though I had a fondness for bagels (with cream cheese and bacon!) back in the day, I don’t think my career as a nutritionist is all that shocking. And my high school boyfriends didn’t go to my high school, so no butterflies. This description sounds pretty boring it was interesting to take stock. When I think about the others at the reunion, there really weren’t many surprises. Perhaps what you’re like in high school is a good indicator of what you’ll be like later in life. One thing has changed. In high school and in life, I’ve always had clear skin. The morning of the reunion I woke up with an Everest-ian zit. Is it fair to get wrinkles and pimples at the same time?

Have you attended any of your high school or college reunions? Did you diet beforehand? Do you feel people change very much from their high school self?

Ignore Candy Calories this Halloween

2011-10-31T02:45:00.000-07:00

This is a repost BUT when I last posted it I think only 3 people (myself included) read this blog. It sums up how I feel about Halloween and leaves me a little more time to get ready for the Halloween with my ghostbuster and stay puff marshmallow man. Is it in poor taste that I have an Amy Winehouse wig to wear?

Yesterday, I found myself clicking on a list for a Halloween candy calorie counter. I’ve also read numerous Halloween-focused blog posts and advised concerned clients providing them with a strategy for tonight. It no longer surprises me that a day meant to be child-centric takes up a lot of mind time for weight conscious adults because of the candy situation. Other holidays have their accompanying sweets there’s chocolate on Valentine’s Day and pie on Thanksgiving. Yet on Halloween candy, loaded with childhood memories and perhaps mentally off limits, trumps the others in terms of temptation and trouble. To soothe a potentially scary situation a few of my trick or treat tips:

1. Ignore candy calories.

We can all do the math and in fact, for a few publications, I have done more than my share of candy math. There are charts listing the higher calorie candies which includes many of the chocolately ones (Reese’s, Almond Joy, Mounds, Take 5) and the lower calorie (candy corn, 3 Musketeers, Peppermint Patty) but as I mention above I feel you should ignore them. Here’s the deal, it doesn’t matter to me that I can have 35 (35.2 to be exact) candy corn for 3 mini Mounds. I don’t like candy corn and would never forego a chance for an adorable and delicious Mounds. I don’t think we should pick our treat based on a chart. If you’re like me, at one time or another you’ve tasted them all (actually I have never had a Take 5) and know your favorites. Go with them and you may not have to eat 35. Another deterrent is to look at the ingredient list. The mouth-watering Mounds has rather inhibiting ingredients.

2. Children will not care about candy after 48 hours.

It happens every year. It’s mid November and I’m in my office. Without fail a few sessions will start like this “I was doing laundry and I spotted the kids’ candy, I had hid it from the kids.” Or, “it was late at night; I went into the kitchen and decided to have 1 piece of the Halloween candy.” Let’s just say the latter example doesn’t end with 1. I suggest letting your kids enjoy, within reason, their stash on Halloween. After that, present them with a small container and let them put 5 of their favorite candies in there to save. Do what you will with the rest but it needs to leave the house. You can donate it and send it overseas to soldiers (although lately according to reports not sure they need the extra calories), you can, as a client of mine does, put it out for the “candy witch” to take. Candy Witch takes the candy, brings it to children without candy and like the tooth fairy leaves some coins in return. I have no issues tossing candy. If that sounds wasteful I would argue that eating nutritionally void treats isn’t helping anyone.

3. Better Options Exist

I have to admit, I’m not anti sugar. Kids and adults have sugar, even the ones who say or whose parents say they “eat no sugar.” Everything from yogurt to oatmeal can have sugar in it. An article in the New York Times today states “candy provides only 6 percent of the added sugar in the American diet, while sweet drinks and juice supply 46 percent.” Having noted that sugar is prevalent there are better and worse ways to sweeten things. I am wearier of the dyes and high fructose corn syrup than I am of sugar. My kids selected Annie’s Organic Bunny Fruit Snacks and Surf Sweets Sour Worms to give out. Are these healthy? Appetizing? Absolutely not. They are free of high fructose corn syrup and use natural colorings. I also don’t happen to have any sort of a gummy habit so they’re also “safe” in that respect.

What’s your favorite Halloween candy? Most memorable Halloween costume? Any trick or treat tips to add? And where are you on "sometimes you feel like a nut, sometimes you don't" (Almond Joy or Mounds)?
For the record, my favorite costume was ironically an M & M (I was green and my friend was brown). Our mothers made them. My least favorite was also homemade, it was the American flag. My mother made it out of tissue paper which of course tore and ruined my Halloween. My husband's homemade costume choice in college was "a pair of tighty whities" he made it out of a sheet with a sharpie. Creative, right?

Meeting Dr Oz and What he Eats for Breakfast

2011-10-28T03:24:00.000-07:00

I am not easily impressed and rarely star struck. To me, people are people and famous or professionally successful are not attributes that will wow me at face value. It’s only when meeting someone that I can really get a real sense. Is their eye contact or humor? Is someone quick to tell you who they are and what they know or are they curious about others? As I alluded to in the comments on Wednesday’s post, I had the opportunity to meet and talk with Dr Oz this week and let me tell you he is the real deal.

I’ll backtrack a little. I was invited with a group of about ten other women with blogs or representing various websites to help spread the word about Dr Oz’s Transformation Nation campaign. Transformation Nation is based on 7 steps to improve health including sleep, learning your families health history, connecting with your doctor and stress management. There's also a million dollar prize involved. The plan was to attend a taping of a show and then have a Q/A with the doctor. Yesterday morning we all assembled in the lobby of 30 Rock before heading upstairs to the studio. We boarded the peacock-carpeted elevator to the 6^th floor. Once there, a comedian warmed up the audience comprised mostly of middle-aged women in brightly colored sweaters.

I can’t disclose much, until the show airs, about the exact content of the show but I’ll tell you the subject matter was right up my alley. After the taping we had a chance to sit down with Dr Oz. He greeted all of us and we took some quick photos. Then it was time for the questions. Transformation Nation pairs the Dr Oz Show with Weight Watchers and as I sat through the show the Weight Watchers mentions rubbed me the wrong way. Dr Oz’s nutrition advice focuses on whole foods and health and Weight Watchers on points calculated around calories.

At the risk of insulting Dr Oz, I had to ask about the partnership. Not one to hold back, I was the first to raise my hand and said “any reservations about teaming up with Weight Watchers?” Dr Oz raised his eyebrows and for that pause before he spoke I felt my heart race convinced I had said the wrong thing. He then explained that a lot of thought went into it. He hasn’t endorsed foods or products before. When they polled their viewers about who they trusted; they trusted WW. No part of his answer was defensive or dismissive and I was left understanding the relationship and their need for Weight Watchers fire power. Relieved, I relaxed a little and jotted down notes from the other questions.

When asked about his diet Dr Oz says he eats the same breakfast every day (according to Monday’s post that would make him a boring eater). It’s Greek yogurt and blueberries and he clarified “low-fat not nonfat you shouldn’t eat nonfat dairy.” He has ½ green drink before the show and saves the other ½ for later. Dr Oz was asked about the HPV vaccine for boys (he’s in favor of it) and cleanses. He views cleanses as “a change to reboot taste buds” which I thought was a great way to describe it. When the topic of feeding children was brought up, Dr Oz mentioned the importance of repeated tries (12) with new foods and remarked “I don’t mind what they eat at 5 but what they eat at 35.” Dr Oz took his time answering each and every question. He gave examples, quoted articles. While I find it hard to read the paper some days, Dr Oz seemed as though he fits it all in. He came to the conversation as a doctor and a father and a husband much more that a TV personality. He was generous with his time and knowledge and, needless to say, I was so impressed.
What impresses you when you meet someone new? What do you think of Dr Oz's nutrition advice? Have you heard of Transformation Nation? If not, check it out and let me know what you think.

Cooking Homework

2011-10-26T03:03:00.000-07:00

I am jealous of my kids. It's not because they get to play sports every day or can take three bites of ice cream and feel full or even their ten hours of sleep each night. Nope, I am jealous of their homework. I covet their list of assignments, their notebooks with separate folders and their nightly reading; it makes me miss school. It has been many years but my inner nerd hasn’t faded. And sadly, though the PhD is a bucket list item, depending on the day, I am not headed back to school any time soon.

My friend Shari has a great blog called My Judy the Foodie (I shamelessly linked to the post where she asks me “is homemade healthier”). She's teaching herself to cook using her mother's recipes. It occurred to me that, in a way, Shari has created a cooking school for herself with her mother as her teacher. Shari is a great storyteller and readers follow her buy a Dutch oven, plant an herb garden and make her first holiday meal. As I've watched Shari learn and grow I've done what any friend would. I’ve grown jealous of Shari too.

I miss the challenge of entering new territory and gradually gaining proficiency. I even crave the inevitable fumbles along the way. I cook, you see, but I keep to my comfort zone. As a parent, I encourage my kids to try new things. I nudge my non-cooking clients to use their ovens and try easy recipes and then go home and whip up my old, reliable ones. So rather than sit here and let my jealousy surge, I thought of a solution. I’m assigning myself homework. In the next month (deadlines need to be realistic) I’m going to:

Buy a new slow cooker and use it
Bake at least once; while I cook I’m baking illiterate

*For extra credit, I’ll make at least 1 dish without a recipe if I’ve completed #’s 1 and 2.

I’d love for you to join me and assign yourself homework too.

Don't be a slacker, what’s your cooking homework going to be? Can you pick one ingredient or type of cooking you’d like to tackle in the next month? In my school copying is fine so feel free to try one of my assignments. Oh and anything you’re jealous of? You can vent it here.

Bore Yourself Thin

2011-10-24T03:15:00.000-07:00

"Variety's the very spice of life, that gives it all its flavor."

William Cowper, British Poet

Much of the resounding nutrition advice hinges on variety. Eat a variety of fruits and vegetables or eat a variety foods as you’re more likely to meet your nutritional needs or even eat a variety of of fish so you lower exposure to mercury or PCB’s. However, is variety the “spice of life” when weight loss is concerned? Perhaps, when things are too “spicy” there is more temptation.

Carolyn and I were discussing this in the office lately as she’s running our 4-week Dine & Detox program. Despite the fact that participants are without meat, wheat, sweets (and then some) there are few complaints and great results. Many new clients mention being confused about what to eat, fewer choices can increase clarity. One of Carolyn’s clients said “the guidelines are very clear, not having a ton of choices makes it easier to choose foods at the grocery store.”

Some of this is emotional but there's a physiological component too. Hollie A. Raynor, M.S., R.D., and Leonard H. Epstein, Ph.D., of the University of Buffalo authors of a study on the subject reported “we found that dietary variety could increase food consumption in both humans and animals. Both people and animals will eat more food when a meal or diet contains greater variety of food, which can eventually cause weight gain.”*

Our food supply plays on this principal. From healthy food to junk we are bombarded by newness. How many flavors of M &Ms do we need? Or what about the mango nectarine or pluot? We were all fine with the regular nectarine but depending on your eating habits, curiosity makes you want to try the new thing. While I am the ultimate guinea pig with new foods, I can’t help put think about the old cat and curiosity…it didn’t end well.

I had a client I saw over 10 years ago. Whenever I urged him to switch things up he’d make only the most minor changes. Perhaps cucumber would change to tomato in his lunchtime salads. He didn’t want to waver too much. He lost weight and lowered his cholesterol and I didn’t see him for a long time. Years later, he came to see me; he wanted to “check in”. When we discussed his eating I realized he was still eating the same exact way. Boring worked for him.

Boring can also backfire. If you’re so bored with fish dinners that you’re fantasizing about pasta, you want to plan some flexibility. You also want to have a rotation. When starting a weight loss plan have two items in a weekly rotation. You can also add some “spice” within a template. If your two breakfast choices are eggs or yogurt there are plenty of ways to change things up without feeling confused about what to eat.

Another tip is to reduce the number of foods at one sitting. Work with two to three items per meal if you want to test out “boring” eating. We are more likely to get satiated with fewer tastes at one sitting. This is anti-buffet eating. While variety may be the spice of life, we have an exercise we do with clients called a “KISS Day”. It’s a play on “keep it simple stupid” but we prefer to call it “keep it simple skinny”.

Would you describe your eating as varied or boring? Do you like pluots or the new M and M flavors? What was your eating like 10 years ago?

*"Dietary Variety, Energy Regulation, and Obesity," Hollie A. Raynor, Ph.D., and Leonard H. Epstein, Ph.D., University of Buffalo; Psychological Bulletin, Vol. 127, No. 3

A Second Slice of Pie (for Charity)

2011-10-21T03:04:00.000-07:00

Wednesday, I was about to get on a call with a writer for Oxygen Magazine about, of all things, whether or not to eat before exercise. As I sat at my desk reviewing my notes, I received an email from a client. She forwarded something she received from The Leukemia & Lymphoma Society’s marathon and triathlon fundraising group Team in Training (TNT). Many years ago I ran a marathon with TNT and even conducted sports nutrition lectures for a few them. While I have not worked with them in many years, I have the utmost respect for what they do both for research and the individuals they train. Many participants are first timers who complete in half marathons, full marathons and even Ironman races.

While I do think TNT is great, that was a little bit of fluff, here is what the email said and it’s not pretty. I'll paraphrase but you can read the whole thing here.

Subject: You’ll earn an extra slice of pie

Though not a pie person, they pulled me in. The email starts with “the holidays are nearly upon us”. Thanksgiving is over a month away so I’d have to disagree there. They go on to say, “while everyone else is feeling guilty about that second slice of pie, we say, “Go for it!” TNT coaches will get you in great shape “training to do something extraordinary while you’re making the difference in the lives of cancer patients and their families.” And then there’s the list of “exciting events” you can sign up for.

Translation: If you sign up and agree to raise money for one of the races below you can stuff your face this holiday season and end up like one of the overweight people in the accompanying photo. They are smiling because they have a massive sugar high and have not yet crashed. The have medals around their necks are for not only having the suggested second piece of pie but the whole friggin’ pie (a Runner’s World approved food). Didn’t you hear when you run a marathon you can eat whatever you want? Yep, it’s true and when you run one for charity you can double that.

Give me a break, this is a recruitment letter. Some PR team penning it felt they could bank on the promise of eating food, sans guilt, getting people to sign up. My issues with this strategy are numerous. They are playing off of many people’s holiday anxiety. A month ahead of time they are telling us to blow it. “Go ahead…indulge.” They do not mention treating yourself to a piece of pie or your favorite food they want to have two. They tell you that despite indulging your coaches will get you in great shape. And the kicker? They throw cancer in there. As my client said, “this is bait and switch in the name of charity.”

If you run a marathon or raise money for charity do it because you want to get in fantastic shape or because it’s a cause you really believe in. You can’t eat whatever you want when training for a marathon or any other time. Guilt or no guilt indulging without restraint leads to weight gain. And if you really want to “earn” or burn off two pieces of pie, plan on running 9 miles.

Do you find exercise makes you eat more or less? What do you think of Team in Training’s strategy with this email? If you think it’s sneaky, tell them. In their words “Go for it!”

Reference Jeans and Fat Clothes

2011-10-19T03:07:00.000-07:00

I couldn't find a photo of the gold dress.

I am not one of those people who can tell you what I weighed at various milestones in my life. I could tell you what I wore. Growing up, my mother delighted in helping me select clothing for special occasions. In rare moments of adolescent appreciativeness, I recall feeling so grateful that she’d go to whatever store I chose after a long workday to ensure I had what I felt I needed. So despite the fact that I’m not that much of a shopper, I love something new for a vacation, party or even important work event. I could tell you about the puffy gold (yes gold) dress my “friend” talked me into for our shared sweet 16 party; friend’s dress was sleek and sexy and though not dress-related we’re no longer friends. There was also the pink number I wore to my college graduation dinner at Emeril’s and the green sundress for the brunch the morning after my rainy wedding. Fashion blunders aside, when I think back I can also pinpoint exactly how I felt in these outfits.

Chances are, most of you can name the articles of clothing you sported when you felt your best. We also have outfits for our less than stellar days. Clothing plays an interesting role when you’re loosing weight. One client, we’ll call J (for jeans), told me at our initial session that she wanted her “reference jeans” to fit again. A month into our weekly meetings, I inquired about the jeans and J told me “not there yet”. A month later I was informed, “we’re making progress”. Weeks passed and finally J bounded into my office “I can get them on, the reference jeans zip…but they’re not suited for outdoor use yet.” I cracked up knowing exactly what she meant. Fitting and being wearable are not the same thing. Then, not long after the jeans zipped, J made a decision. It had been so many years since she wore them and she just didn’t like the reference jeans any more.

Sometimes we hang onto clothing because there’s sentimental value and other times there’s the hope that we’ll fit into it again. Like J, another client who’s losing weight had a plan as she started fitting into things again. She told me she’d get rid of items once they fit but only after she had the chance to wear them once. Again, it I wasn’t so much the actual fashion of these items but the size reference. And while we all have skinny jeans or smaller sizes, there are also the fat clothes. I returned to work fairly soon after having each of my boys. One of the many joys of owning your own business is that there is no paid leave. There was no way in hell I was going back into my office in maternity clothes so I bought a few pair of pants in a larger size. I saved those pants and would slip into them long after whenever I was feeling pudgy. The last thing I want is anything close to my body when the bloat monster attacks.

I thought most people were like me and wore larger clothes when they felt blechy and smaller clothes as confidence increased but a session yesterday showed me this wasn’t always the case. This client, “T” said “when the scale is up I wear my tightest clothes to remind myself I want them looser.” I said, “so you torture yourself into eating better?” Wow, I wonder what she thinks about when looking back. Perhaps it’s something like “I remember that outfit, I couldn’t breathe at all in it.” T would probably like J's reference jeans.

Do you have any reference items of clothing? What are your memories when you recall feeling your most confident or fit? What do you wear when you’re feeling a little larger? And can you believe I wore a gold puffy dress? So sad.

Michael Pollan, Gluten and our Favorite New Snack

2011-10-17T03:12:00.000-07:00

This morning we sent out our monthly morsels newsletter entitled “Gluten Free You and Me?” Gluten seems to be on many of our minds. Market Melissa is going to tell you more about our take on the GF scene.

Not so long ago gluten free was reserved solely for those with celiac disease. Now gluten free regimes are we being utilized by people with digestive issues, athletes, headache sufferers, those with skin conditions such as eczema, children with ADHD and autism and individuals with extreme fatigue. Six percent of the population suffers from a condition called gluten senstivity, where consumption of gluten can cause unpleasant side effects such as gas and bloating. At Foodtrainers, we don’t see this as another dietary flash in the pan; this is way more than a fad.

The question remains, why do we all of a sudden see a surge in not only celiac disease, but also the incidence of gluten sensitivity? Tthe number of people being diagnosed has increased due to awareness on the part of the doctors and patients but surely there must be something else at play. One viable hypothesis is the idea that our wheat has changed, increasing the amount of gluten, and therefore causing a negative response in some people.

We were surprised to read Michael Pollan’s two cents on gluten in the recent New York Times Magazine annual issue of Food. Normally Pollan is dead on in his analysis of our food system (except when he’s insulting nutritionists); however, we disagree with his gluten conclusions:

“Could it really be that bread, a staple of Western civilization for 6,000 years, is suddenly making millions of us sick? I'm dubious.” What struck a cord with me was that, in the same article, Pollan mentions changes in our production of meat, poultry, milk and even rice. A few paragraphs after gluten he says, “Yes, it's true that people have been eating white rice for centuries. But the rice has changed, and so have we. Millers today do a much more thorough job of "polishing" rice than they once did — that is, whitening it by removing the nutritious bran and germ from the grain. (The same is true of "white flour" as well — it's a whole lot whiter now than it used to be and therefore less nutritious. Nice going!)" We’ll give Michael Pollan a pass, he’s hard at work on a new book and perhaps he hasn’t had the time to research gluten the way he should.

Many share Pollan's skepticism yet issues with gluten are real; when some people avoid it they feel better. This is something those of us who study our food system shouldn’t ignore. In addition to the gluten content of wheat, according to the USDA we are consuming more wheat now than we used to. There’s also some who note that the type of yeast used has changed. Yeast used to be mostly slow rise for bread. This increase rising time allowed more time to ferment. Fermentation produces organisms crucial to gut health. The gluten puzzle isn’t solved but pieces are coming together, stay tuned.

OK, enough ranting. For me, no post is complete without a good product find. There are a lot of duds in the gluten free category but we found a gem. Our friends over at Sheffa, who produce delicious snack mixes, have come out with a bar in four delicious flavors: Rosemary, Sesame, Spicy and Everything. What makes these bars unique is that they aren’t sweet, thus the name Savory. They are gluten free, nut free, soy free and vegan. Turns out you can please everyone. So what’s in it? A mix of brown rice, quinoa, millet, amaranth, chickpeas, sunflower seeds and a touch of olive oil, offering up 7g of fiber and 4g of protein. We promise you’ll fall in love too. You can snag some in our gluten free bundle or be on the lookout for them in stores this month.

So tell us, why do you think there is a rise in celiac and gluten intolerance cases? Do you currently follow a gluten free diet? Any GF products you are currently crushing on?

Coffee Talk: Is it good or bad and should you give it up?

2011-10-14T04:08:00.000-07:00

I am biased. When I read a study with conclusions in favor of something I like, I am sucked in. Headlines such as “good news for social drinkers”, “how cheese may save your life“ or “the benefits of being glued to your laptop” would get me to read and possibly hunt down and hug the author. I know to then look at the sample size or research methods and while I don’t necessarily change my behaviors or recommendations, with the study du jour, I can certainly feel vindicated. So a couple of weeks, when I saw “Coffee may help lower depression risk” in the Wall Street Journal, though I’ve never been truly depressed, it felt like “score one for team coffee.”

Coffee can be confusing. It seems to be popular to part with coffee though most people, when pressed, wouldn’t have a good reason for that. In a recent post, one reader asked this question with their comment “It seems that for every article out there that says to go without coffee, there is another article praising the advantages of some caffeine. I don't go overboard, but I really do enjoy a small or medium cup of coffee every single morning. That is where it ends... please tell me what I would gain from giving this up (believe me, it is a point of contention in my household at the moment) Thanks!” Because I’m not convinced we must give it up, I’ll instead present the case for coffee and you decide where you stand.

I started this with saying I’m biased on this subject and will start with coffee’s “perks”. When someone criticizes your coffee tell him or her it:

Is rich in antioxidants (with the “a” word possibly the most overused in nutrition land). Antioxidants prevent oxidation and oxidation leads to aging. This is the proposed mechanism for coffee decreasing a cognitive decline later in life.
Reduces risk of Parkinson’s disease
Reduces risk of diabetes
Reduces the risk of cirrhosis of the liver (which to me means it sort of counteracts your PM glass of wine)
Reduces the risk of gallstones (which are on the rise in the US) and kidney stones (do you know how painful kidney stones are?)
Reduces the risk of Alzheimer’s
Reduces the risk of asthma, caffeine in coffee is related to theophylline, an old asthma medication. Caffeine can open airways and improve asthma symptom.
Makes you more alert and think better

And let’s be honest, coffee helps you “go”.

Coffee is also a nice little helper when it comes to endurance sports. Coffee can increase the time to exhaustion. Caffeine may alter the perception of how hard you are working. During testing, athletes were asked to judge their effort, which is referred to as the rating of perceived exertion (RPE). Some studies have yielded significantly lower RPE's when the athlete used caffeine. A little trick our runners and tri clients use is to decrease coffee the week prior to a race thereby increasing coffee’s effects on race day. A little caution to non-coffee people, coffee will not help you if you spend half the race in the porta potty. If you are unsure if you tolerate coffee, test it out on a day you have time to spare.

I do suggest being a coffee snob. Coffee is one of the heaviest chemically treated food commodities in the world. The most common chemical used in coffee production is synthetic petroleum based fertilizers that slowly destroy the soil's fertility and seep into local water supplies. It’s important to go organic which will ensure that you’re not drinking fertilizers or pesticides every morning. Other things to look for are shade-grown and fair-trade which guarantees safe growing practices and protection for the farmers using these superior methods. In NYC, I like Le Pain Quotidien’s coffee.

Though I could be the president of the coffee fan club, I’m not an advocate of unchecked caffeination. Two cups is the maximum coffee I’d suggest per day and for the record, like the commenter above, I’m generally a one-cup a day girl. Most afternoons are green tea with the occasional thoroughly enjoyed espresso. I would cut your coffee consumption if you have palpitations or irregular heartbeats, severe PMS, insomnia, panic attacks or bladder problems. Speaking of sleep, a caffeine cut off is a good idea and I’d suggest 8 hours before bed or 3pm if you go to sleep at 11pm. It can take up to seven hours to metabolize caffeine. The older we are, the longer it takes. And if you are on birth control pills or estrogen, the half-life of caffeine may be doubled. For the life of me, I’ve never been able to understand how some people can have coffee and fall right to sleep.

If there’s one group I worry about coffee with it’s women trying to conceive. There may be as much as a 30 percent increase in early miscarriage of normal pregnancies for women who drink one to two cups of coffee a day. One study has shown this goes up to 40 percent with four cups. There’s also concern about caffeine consumption while trying to conceive. Some studies have shown infertility rates double for women who drink more than two and a half cups of coffee a day. Another “con” for coffee is that it is acidic and therefore not suggested for those with reflux either.

No coffee talk would be complete without mentioning what goes into coffee. While the coffee itself isn’t a problem, adding artificial sweeteners (the pink, blue or yellow) or too much sugar or agave is. I would also suggest organic milk of your choice (dairy, almond or coconut) and not a reduced-fat version. If it’s coffee with skim and Splenda or no coffee, I’m would advise no coffee. I have to run now, I smell that delicious aroma and hear the Capresso snorting (which means it’s done). Are you a coffee drinker? Are you concerned with seeking out organic coffee? Have you considered giving coffee up?

took this photo in the French Quarter, couldn't resist

Holding It

2011-10-12T03:21:00.000-07:00

As I mentioned in Friday’s post, last week I attended an event for Mom Energy at the original Organic Avenue location. On our way down, after the “bite size” incident, Melissa and I spoke. I told Melissa that I feel I walk away from Ashley’s talks learning something. You’d think the same was true of all nutrition lectures but too often I feel I’m hearing information that isn’t new or presented in a way that leaves me thinking. Ashley started out the talk pointing out key things that we can all do to feel energized. At one point, each person attending was asked to pick one area they could improve upon. One man (clearly Mom Energy isn't just about moms or women) vowed to drink less alcohol, another to sleep more. I was having trouble coming up with something I wanted to drastically change because the truth is, I do whatever is in my power to feel good and rested. There was a degree of smugness as I mentally reviewed my “energy” practices.

Then the topic of time management came up and Ashley asked if any of us were guilty of “holding it in” when we had to urinate. If there were guilt-o-meters mine would’ve been buzzing away. Because I see clients back to back, there is often no allotted to use the restroom. And I can’t even blame it entirely on client sessions because if I’m writing something or preoccupied, I can easily ignore the urge to go and had never thought about the consequences.

Ashley explained that urinating is one way of releasing toxins and that if you hold it, the toxins stay in. As the daughter of a urologist, she had been strongly advised against holding it. So I had it, my energy Achilles heel. I promised to work on it and Ashley has been tweeting me reminders since. Like everything else, I first had to research this holding it. Turns out holding your urine can lead to UTI’s and other infections, as urine sitting in the bladder becomes a medium for bacteria to grow. Additionally kidney problems can develop as the bladder receives urine from the kidneys via the ureters. Incontinence is another possibility as your bladder becomes stretched (not something I need after a bladder that’s still recovering from 2 pregnancies and as my mom says will “never be the same”) and for men holding it can cause pain in the testicles (nice). Another issue with holding it is that after the sphincter muscle is contracted it is difficult for it to full release when in fact you “go” leaving some urine in the bladder. This is called dysfunctional voiding. If you need a visual, check out this segment from The Doctors where they show what happens to your bladder when you hold it.

As much as all of this freaked me out, the real message I took from this was that we can’t ignore our body’s signals. Whether it’s fatigue or hunger or the need to use the bathroom, your body will compensate to get what it needs but not always in a positive manner. A lot of wellness comes down to time management and clearly there’s something wrong with my workday if I do not even have time to go to the restroom. In some ways I feel I “fit it all in” but like many working people and mothers it’s sometimes at my own expense.

Any health behavior you feel gets marginalized when you’re busy? Do you hold it? Maybe need to break and go right now?

Carbo Loading's Finish Line

2011-10-10T03:21:00.000-07:00

When I was doing my nutrition training, over 10 years ago, sports nutrition went something like this: eat carbs and only carbs and before a race whatever that amount of carbs was multiply it by a factor of at least two. Once I started counseling runners and triathletes and running marathons myself I realized that no diet, especially not one where peak performance was the goal, could revolve around one macronutrient. My sports nutrition clients eat a diet similar to my other clients with the exception theirs may be more finely tuned. You can’t eat a trough of pasta and feel good the next day (sorry if the photo misled you).

So in comes a client last week, she’s training for the New York marathon and very savvy when it comes to training foods. “Did you see the new Runner’s World she asked? I told her I hadn’t. “There’s an article on carbo-loading and a ridiculous photo with a mountain of pasta.” I told her I’d check it out. I was going on a trip in a few days and I always bring a stack of magazines to devour. The next day, the client emailed. She sent me the link to the article, minutes later she sent another email with the message “you didn’t get the lovely pasta shot, so I took a screen shot, attached!” I explained I was saving the article but I was now extremely curious.

Friday, I boarded our early morning flight to New Orleans. I flipped open Runner’s World and found “Fill ‘Er Up. The article is love letter to the carb, specifically the white carb. It’s as imbalanced as Mount St. Pasta (pictured above). We’re told “most runners know they should eat pasta, rice, potatoes or other high-carb foods before a half or full marathon.” Immediately, I was thinking alone? What about omega 3’s for inflammation? Or vegetables for fluid and antioxidants? They’re clear though “carbs should make up 85 to 95 percent of your prerace meals.” Fruits, though high in carbs, are discouraged with the exception of bananas or peeled apples or pears. We’re warned other fruits may give you trouble. In the same paragraph the nutritionist quoted encourages her clients “to indulge in white bread and skinless while potatoes” since both are easily digested. I’m reading and getting incensed while airborne. I’m thinking since skinless potatoes and wonder bread break down into sugar, why not make things even easier and crack open the Domino box for dinner?

Carbs are an important part of an athlete’s diet during training and pre-race. Baked potatoes (with the skin), sweet potatoes, brown rice, sushi, quinoa and soba noodles, gluten free pasta and oats are some examples my clients enjoy. They are mostly “brown carbs” or “good” carbs and though some are fibrous, it’s not as though I’m advocating 5-alarm chili. There’s also the question of portion. In addition to the pasta picture, there’s an equally obscene stack of pancakes, caption “tall order”, and another nutritionist’s concern that we learn about carbohydrates “so you can toe the line fully fueled and ready to go.” I don’t think most runners or Americans need an introduction to carbohydrates (we’ve met thanks) nor encouragement to mainline them. If pasta’s your prerace preference, that’s fine but some fish or chicken and even salad will not kill you, if you’ve trained with these foods. In fact, they will help.

The author makes the point that as you taper/run less in the days leading up to a race, glycogen (stored carbs) accumulates. To me, “carbo loading” (would someone explain what a “carbo” is?) happens naturally as you store more carbs (in the new millennium we dropped the “o”) when you’re burning fewer. Another good point made is that you don’t need to increase your calories, just the proportion of carbs, leading up to the race. But there’s an adjacent “good eats” sample day suggesting far from good foods such as bagels, sweetened yogurt, Gatorade, cookies, orange juice, Swedish Fish, chocolate milk oh and for some “easy to digest” fiber black beans and salsa. Now this day may put you in a diabetic coma or nauseate you but it will not make you perform better.

Though Runner’s World’s nutrition information can be a little dated, a few pages later there is a great recipe for Sweet Potato Muffins with ginger and whole-wheat flour from Mark Bittman. On page 46, Dr Weil suggests talks about fiber and anti-inflammatory foods. That made me feel a bit better, they had me worried we were back in the 90s for a minute. Have you trained for any type of race? What is your pre-race meal? What do you do when you read nutrition information that seems off? How do you feel when you eat a boatload of pasta?

Bite Size

2011-10-07T01:02:00.000-07:00

Tuesday night, I went to an event at Organic Avenue. My friend Ashley Koff was hosting a seminar for her new book Mom Energy. Organic Avenue is on Suffolk Street on the lower East side of Manhattan. From where I live and work it’s the equivalent of getting to San Diego from Portland, Maine. Market Melissa and I decided the subway was best and that we’d meet on the 14^th street platform. The talk started at 6pm and so, at rush hour, the train was fairly crowded when I got on. I made a seat for myself between two people each greedily occupying 1.5 seats on either side. It strikes me as extremely selfish that people sprawl out while others don’t have seats but, undeterred, I directed my tush at the yellow-orange colored half seat giving them the choice to move over or have me sit on them.

Seated and kindle-less, I looked around. Directly across from me sat two ladies talking. One of them had the most beautiful purse; it was woven with all different shades of brown, really unusual. As I contemplated the purse, the woman reached into it and took out a package of rice crackers. I couldn’t completely see but my guess would be Edward and Sons (gluten free!) black sesame rice crackers. The crackers are divided into compartments with maybe 15 rounds in each one. Purse lady, with rather large hands took the majority of one compartment in her hand. She offered the package to her friend who reached in with tweezer-like fingers extracting two black crackers.

There was something about this interaction that I couldn’t stop watching. First, I find a lot of public eating sort of revolting. I suppress my need to fully inhale when riding the subway and here these women were snacking away. I can’t help but thinking there are only certain places we should eat and the sidewalk, subway or drivers seat of a car don’t make my list. Purse lady disagreed. She popped her crackers whole into her mouth. Like the dolphins with fish at SeaWorld they seemed to disappear without visible chewing. Tweezer-fingers held her two crackers between her thumb and pointer finger. She was telling a story and every so often she would bring the cracker to her mouth biting off ¼ of the cracker max at a time. There was about one bite per stop on the train. Purse-y started on the second compartment and once again passed the package to her friend who shook her head declining. I was staring to such an inappropriate extent I may have caused purse-y to unzip her gorgeous bag and put the crackers away. At Times Square they got off; my impromptu focus group about snack habits adjourned. A pack of mall chicks, with cheap purses, took the newly-vacant orange seats.

I could’ve mentioned earlier that Pursey was slightly rotund and Tweez, like her frail fingers, was petite but I don’t think that matters. I loved the slow, dainty way Tweez ate; however, there are many times I eat more like Pursey. Soon enough I was at my stop, I got off and found Melissa. At Organic Avenue (which I will tell you more about) we were greeted by Ashley and an array of juices. I selected a shot glass sized cucumber juice and took little, slow sips just as I imagined Tweez would’ve.

What do you think about street or subway eating? Do you watch what and how people eat? And do you eat more like Pursey or Tweez?

Do you talk skinny and order fat?

2011-10-05T03:10:00.000-07:00

The drive thru, can't really be good, can it?

Yesterday, I taped a segment for CBS (I am providing the link even though I look line a senior citizen). There are times I’m asked to do something in media and I pass either because of scheduling or if I feel it’s not in my area of expertise. Other times, the subject of a piece isn’t necessarily exciting but I agree to participate. My clients in PR remind me it’s good for the “brand” (which seems to be the business word of the moment). And then there are times a story is right in my nutrition strike zone. Yesterday was a “strike zone” subject for me. The segment was based on an article entitled “Customers think about healthy food but order the opposite” The concept was that Americans say they want healthier menu items but continue to “double down” and order the artery cloggers.

One of the people points raised was that some people view eating out as a treat. “If I wanted to eat healthy I’s stay home” said one person interviewed clearly with no Foodtraining under her belt. While I understand (and help clients plan for) birthday dinners and special events, not every meal out can be “special”. The National Restaurant Association reported “an average of one of five meals consumed by Americans-4.2 per week- is prepared in a commercial setting.” That figure sounds a little low to me but we still cannot have four treat meals a week and expect to maintain our weight. Most treat foods or temptations aren’t going anywhere. My suggestion is to keep treats to once a week.

The reporter then presented me with this scenario “sometimes you plan to have the salad but it comes time to order and the burger or the fries just sound so much better.” First, the restaurant is well aware of how scents and visuals can sway purchasing. Impulse decisions have derailed many determined salad scoffers. From fast food to fine dining all menus are available online. Study before selecting. As I said on camera, you want to make your food decisions before you’re actually ordering.

In the original article, someone else said “I wouldn’t go to a fast food place if I wanted something healthy.” This was a good point. For one thing, fast food “heathly” items can sometimes seem like an afterthought. The brown lettuce or the icky packet of dressing isn’t all that appealing. Then the establishments say, “we tried healthy menus and they don’t sell.” Wendy’s is mentioned later in the article as one of the first to try to “go healthy” in the 80s “with a short-lived effort to sell tomato halves filled with cottage cheese and pineapple chunks on lettuce leaves.” The thought of eating that nauseates me. The food has to taste good and I have to think if the R and D went into the healthy menu selections that goes into the fries, offerings would be different. I think Starbucks has done a great job with healthful items. They have their plain oatmeal and also an egg and spinach wrap. I’d have to check this but I believe they are both good sellers. As hokey as it sounds it’s important to order the healthy items. Restaurants listen to sales to drive decisions. You can vote for fresh food or you can vote for French fries. What’s it going to be?

Do you order “skinny” or “fat” when you’re out to eat? Why do you think only 23% of Americans order healthier items? What do you think can change this?
Congratulations to Gina, Lisa, Kristin and Julie, the winners of our Tata Harper and Odacite' giveaway.

Kirstie's Organic Misstep

2011-10-03T03:07:00.000-07:00

Kirstie looks a little like Fergie here, no?

I don’t know about you but I find it hard not to root for Kirstie Alley; she’s quirky and likeable. I root for Kirstie Alley as I do for all my clients, hoping that they can make the positive changes with their eating that they are seeking. After years of counseling I am fairly good at reading genuine readiness. Until recently, Kirstie seemed to want weight loss but there was an awkwardness, you got the sense there was something being withheld. I caught a glimpse of Kirstie on Dancing with the Stars and she was fantastic. I observed the previously missing ingredient, which was self-belief.

Kirstie Alley has slimmed down further since the show. Many of her weight-related tweets have said things to the effect of I’m not on any diet it’s just organic eating and exercise. Oh yeah…and I have this company I founded called Organic Liaison too. I had heard bits and pieces about Kirstie’s company and have to say I liked that there was an emphasis on organic food and farmers markets. I was curious to learn more. When I went to the site disappointment set in. My “dodgy detector” was beeping away. Pricey supplements are center stage. The worst part is that there are no ingredients listed for any of the supplements. This is a serious red flag. Aside from the lack of information there’s automatic monthly billing which just rubs me the wrong way. If you'd like to come with me on this disturbing ride watch this video. Kirstie shows you a box full of bottles and says "it's all you need for a month." Some of the concepts the supplements address: sleep, relaxation and GI function are sound but without ingredients this is shady.

As far as the organic component, despite my initial interest you can’t help but feeling the organic umbrella is nothing more than a hook. There’s information on farmers markets but you don’t need to pay a monthly fee for that. Many people criticized Kirstie’s insinuation that pesticides in our food may affect our metabolic levels. While this has yet to be proven, I wouldn’t entirely dismiss that notion. There’s also the “liaison” component of a menu planner, journal, group chat and blog. This type of service can be found on other sites for a lot less money. You are forking out money for the pills. Sad.

The other question I had in reviewing the materials was whether being overweight or having lost weight makes you an expert (Daphne Oz I’m talking to you too). Sure, this seems to be working for Kirstie or she’s thinner right now but we don’t know about Kirstie or this regime long term. There are no studies or long-term data to support some rather serious claims.

Kirstie looks great; the woman is 60 years old. She also has a dance instructor that travels with her and a lot more support in place than an online chat room. If Organic Liaison was about putting high quality ingredients into your diet, it would have my vote. As for taking things without knowing the ingredients or dosage…I graduated from college already.

Have you read about Organic Liaison or known anyone who has tried it? What do you think of the concept? Do you think Kirstie Alley is someone to take weight loss advice from? If there was a pill that could make you loose weight but you weren't allowed to know what it was, would you take it?
Skincare giveaway winners will be announced Wednesday, comment by Tuesday for a change to win.

Your Food is Organic but Moisturizer Carcinogenic

2011-09-30T03:24:00.000-07:00

If you were to ask me about a foreign-sounding food ingredient there’s a good shot I would be able to tell you what it is. I can also explain which produce is more pesticide-laden and why you shouldn’t be drinking from a plastic water bottle (if you’re using one right now, you’re busted). Until a couple of years ago there was a large discrepancy between my knowledge of what goes in our bodies and that which goes on our bodies. In many ways “green” changes when it comes to food are easier ones. An organic apple simply tastes better. When it comes to body products, some of the more natural choices do not work as well. I test-drove many lotions and potions and thought I’d share my favorite finds. And because I do not consider myself an authority on these products I interviewed two women who are.

Odacite' Perfect Nutrients Body Lotion

I read about Odacite' in a magazine and was taken my Valerie’s story. Valerie was diagnosed with breast cancer and subsequently made many sweeping life changes. She learned that some of the greatest exposure to toxins occurs with our personal care products. Even her expensive French moisturizer was chock full of chemicals. Odacite’s products use only the best, organic ingredients and they are made fresh for each customer. This lotion kept my skin hydrated for the entire ski season last year.

Tata Harper Hydrating Floral Essence

I first tried these products in Sag Harbor at one of my favorite stores Wellnest. This spray is fantastic after you wash your face in the morning and I also use it after hot yoga. Tata Harper’s skincare was founded on the idea “that women no longer need to sacrifice their health to look and feel beautiful.” All of her products are produced on her farm in Vermont.

Rahua Voluminous Shampoo and Conditioner

I’ll admit I feel like a bit of a hypocrite talking about natural hair care. I’m pretty sure what’s making this head blonde is far from organic. I’m not proud of that. Despite the highlights, I was on a mission to ameliorate my chemical exposure. My friend and fellow dietitian Ashley Koff tweeted about Rahua and it caught my attention. I’ll tell you that Rahua isn’t just my favorite organic hair care; it’s the best hair care line I’ve ever used. If only Rahua could make me blonde without bleach, I’d be thrilled.

SpaRitual Nail Polish

I don’t wear polish on my nails anymore because it grossed me out when I was cooking. I didn’t want “ballet slippers” in my smoothies or families’ meals. Because my runner’s feet need all the help they can get, I was excited to experiment with Spa Ritual. Spa Ritual’s polishes are free of toluene, formaldehyde and DBP.

Valerie and Tata were kind enough to answer some of my questions. Their answers may help you choose better products.

What are your top 3 evil ingredients when it comes to topical products?

Valerie:

Parabens- are the most widely used preservatives in personal care products. These synthetic chemicals are hormone disruptors. Medical concern is raised as many studies show that parabens are linked to breast cancer. Studies also show parabens react with the sun and accelerate aging. So if you don’t do it for your health, toss them to avoid wrinkles.
Fragrance- considered a trade secret manufacturers are not required to list ingredients in formulating their fragrance. Most are synthetic chemicals that can trigger allergies and disrupt hormone levels.
SLS and SLES (Sodium Lauryl/Laureth Sulphate)- are cheap detergents in many “foaming” cosmetics. They can cause damage to the heart, liver and lungs.

Tata’s top 3: Hydroquinone, Sodium Lauryl Sulfate, Parabens.

Note: hydroquinone is a skin-bleaching chemical that has caused tumor development in animal studies. The National Toxicology program is conducting reproductive toxicity studies of this chemical.

Parabens, according to the European Commission’s Scientific Committee on Consumer products, may cause reproductive and developmental disorders. The following ingredients indicate paraben presence:
methylparaben, ethylparaben, propylparaben, butylparaben, parahydroxybenzoic acid, parahydroxybenzoate. You cannot assume that a product labeled organic or natural is free of parabens some seemingly wholesome brands like Kiehls are paraben parties, sad.

If someone is just starting to consider what goes “on their body” is there one place or product you would suggest they start?

Valerie: Great question, 60% of what you apply on your skin enters your bloodstream. The EWG showed that women are exposed to 200 chemicals every day from personal care products. I would say whatever you use the most of. Body lotion covers most of your skin. Lipstick would be second as women ingest 32 lbs. of lipstick in a lifetime and most are contaminated with lead. Shampoo and toothpaste are important too.

Tata: I would definitely start with body lotion because as women we generally apply it 2x a day and sometimes more frequently.

And finally, what do you say to people who say organic, chemical free products are too expensive?

Valerie: I say choosing organic is the best long-term investment you can make for yourself, your family and the planet. You can choose to support your local farmer who grows his product with care and integrity, you can choose to purchase from companies that make organic products and say no to chemical business or you can chose to support your MD. In the long term it is a lot less expensive to buy organic because your health is priceless.

Tata: High quality natural and organic ingredients are going to cost more than their synthetic alternatives; but when you think about this carefully natural ingredients are more compatible with our systems and don’t pose the potential health risk of the chemical ingredients so there’s really no comparison.

If you’re new to organic personal care products, start to read ingredients and avoid Valerie and Tata’s “evil 3’s”. And maybe start with one product, as they suggested, the one you use most. We also like Environmental Working Group’s Skin Deep Cosmetic Database, The Detox Market and Spirit Beauty Lounge.

Where do you stand with personal care products? Any natural companies you’d suggest? Are you willing to read product labels or make one organic/natural switch?
*Valerie from Odacite graciously offered to give away 3 of their discovery kits (includes 7 Odacite' products) to our readers. Be sure to leave a comment below in order to be eligible.
And Tata Harper is giving one reader her floral essence (too bad I am ineligible).

Holiday Eating: Food Pushers, Gymlessness and the urge to ProcratinEat

2011-09-28T02:57:00.000-07:00

At sundown today, Rosh Hashanah begins; Rosh Hashanah is the Jewish New Year (do not click away if you aren’t Jewish, if you celebrate any holidays or attend any group food events, read on). Many Rosh Hashanah foods are sweet as they signify the hope for a sweet New Year. This is a lovely tradition but a challenge from a food perspective. There have been countless articles written about holiday eating and the calories in holiday foods. To me, the often overlooked aspects of holiday eating are the extra time spent with family (glass of wine for me please), the travel involved in getting to wherever you are going and associations with traditional, special and often home-cooked food.

It’s more about the dynamics at work than the food itself. Here are some of the potential pitfalls, see if they strike a chord.

Problem: The Food Pusher, I tend to think every family has one. Food pushers have been known to ask, “is that all you’re eating?” or “how come you didn’t try the potatoes?” or worst of all food pushers plate the food for you.

Solution: There are several strategies to handle a food pusher. My first thought is that the food pusher often wants you to try things but doesn’t necessarily mind if you don’t finish them. So put the kugel or cake on your plate and only eat what you wish to.

The second, more aggressive route is to be honest and polite but push back “it’s so delicious but I think I’ve had enough.” It’s always good to throw in a compliment while refusing food.

Problem: Slim (healthy) Pickins - It’s hard to believe in 2011 someone can compose a menu with zero regard for health but it happens and happens a lot for holiday meals. Even my mother uses by grandmothers stick-of-butter recipes and justifies it as “traditional.”

Solution: Help green the menu. By this, I don’t mean green as in better for the environment, I mean literally green. Many holiday menus lack clean vegetable options so offer to bring something. Yes, there may be an ounce of selfishness here but say “can I bring a beautiful crudité and dip?” Or, “I saw a great Brussels sprouts recipe.” Even if the host declines your offer it may send a message that potatoes shouldn’t be the only vegetable on the table.

Problem: Gymlessness-you’re away from home, at your parents or in-laws far away from your usual gym or spin class.

Solution: Don’t be an exercise snob. Bring your sneakers and even if it’s cold or not as good a workout, commit to walking the day of the holiday AND the day after. Throw in some crunches and push-ups and you may have burned off those potatoes.

Problem: ProcrastinEATING. ProcrastinEATING happens when you feel as if you had a large, holiday meal and that you’ve blown it as far as your food plan goes. The procrastineater says “on Monday I will be good.” Or, “when I get home I will get back on track.”

Solution: nip it in the bud. It’s often not the holiday meals that do people in. It’s the leftovers and couple of days following the meal and the towel getting thrown in. If you are off track regroup at the next meal and plan your food for the day following Rosh Hashanah, Thanksgiving or Christmas etc. It’s not just about the holiday meal.

Aside from potential pitfalls, there are so many interesting food traditions tied to holidays. For Rosh Hashanah there is the notion of “new fruit”. This is a fruit that is recently in season; pomegranate is commonly used. There is a blessing that’s said. The implication is to be grateful for the fruits of the earth and the opportunity to enjoy them. Religion aside, this is something we can all do.

What do you find to be the biggest challenges with holiday eating? Have you ever been a procrastineater? What “new fruits” have you been enjoying?

Hamptons Marathon: The Best Laid Plans

2011-09-26T03:14:00.000-07:00

So, I ran a marathon on Saturday. Compared to Chicago last year, there’s been very little mentioned here about this race and that was a conscious decision. I figured I would check in after the race, tell you all about my fun day and move on to other topics. We chose the Hamptons Marathon. It’s a small, local race that Runners World gave good reviews. I don’t like marathon training hanging over my head too far into the fall, so late September seemed perfect. Let’s just say my plan didn’t work that well and Saturday- well it was rough.

My training leading up to the race was pretty strong. I was running faster than I had in recent years and diligently tracking all my runs from my Garmin GPS watch in Training Peaks. I ran a couple of half marathons this summer; one was strong, one more conservative (it was a very hot day). And though I was sidelined with bronchitis a couple weeks ago still felt ready to go. I started eyeing the forecast about a week ago and felt relieved that there didn’t seem to be a heat wave coming. Of course as we got closer rain seemed a good possibility but I was ok with that. What had started out as five people we knew running the race had dwindled to three. Friday, late in the day, my friend emailed she was out, a hurt knee and the weather didn’t help.

So it was just Marc and me. The boys would be staying with friends (very, very nice friends) and we drove out East Friday night. We had our usual pre-race sushi dinner and prepared for the next day. We pinned our numbers to our shirts, packed our shorts with Clif Shots and printed our pacing wristbands. I set the coffee maker for the next morning and of course brought our Le Pain Quotidian coffee from home. I am a big believer in race rituals and am a planner by nature; this too would work against me.

We woke up at 5AM Saturday, my father in law said “I think you got lucky, it’s not raining.” I had my E3 Live, followed by coffee and Purely Elizabeth Granola with fruit. I put some Vega Performance optimizer in a bottle to have in the hour before the race. We drove to the start, found parking close by and felt that nice race day buzz.

We had plenty of time and a full row of empty and clean Porto potties. I decided to take advantage of this and laughed when a Lululemon bag with the words “Breathe Deeply” had been discarded on the floor of the Porto potty, I decided not to comply.

We lined up at the starting area. Instead of a motivating welcome speech the man counting down said these ominous words “this is not a flat course, it’s very hilly out there” and then we were off. We were running alongside half marathoners and some doing a 5K so it was important not to get caught up and go out too fast. After a bunch of marathons, I knew slow was better than fast and continued to consult my watch and pace accordingly. I distracted myself looking at the runners around me. There was the woman in teal who moved her arms as though she were swimming freestyle. There was also the shirtless man with a hairy back and Vibrams. I briefly wondered where he placed his running number without a shirt. I also noticed it was very, very humid. It felt like you were running through glue and I just didn’t feel energetic.

We were on pace through 5 miles and at about mile 6 my hypersensitive Garmin watch, probably malfunctioning from the humidity/mist, stopped. Part of me freaked while the trying-to -be-sane part of me realized I’d have the race clocks and with my pacing band could gauge my speed. The only thing was at 6 miles the full marathon split from the half marathon course and so it seemed did all of the race’s efforts. The next clock would be mile 13 (it said 2:70, 2 hours 70 minutes? It was broken).

Trying to regroup, I tried to use the fluid stations as markers but there were times when these were 2 miles or more apart. Some had Gatorade, some didn’t, and some didn’t even have people manning them. Marathons are very mental and looking back for someone so routinized (ok anal) all of the changes didn’t go over well. By mile 15, I was wiped out. I felt how I did last year in the final miles of Chicago. I had never experienced this so early in the race. There were really no spectators and with the hills I was warned about looming for as far as I could see, I made the decision to drop out. I reasoned that it wasn’t my day and that was fine. I planned to find a police car at the next water station and pack it in. Even my dropout plan backfired when at the next water stop there were no police cars or anyone to drop out with. I had one Clif shot left in my pocket and figured I may as well see if some “triple espresso” would do the trick. I looked ahead of me and it didn’t help that everyone was walking. I elected to continue and figured worst case I’d have a 10-mile walk. Instead, I used my music and told myself I couldn’t stop until a song was over. As I ran for the duration of my son’s favorite song (Paycheck), I passed hairy back. As miserable as I was, I laughed a little

Soon I was at mile 20, I was scared to look at the clock. With my walking breaks and fatigue, I thought for sure it would be beyond horrible. It said 3:18, I was flummoxed. I was only a few minutes slow. In a typical race, I’d dig down deep and finish strong only I was so exhausted that wasn’t going to happen. There was no euphoria, there was no strategy remaining except to finish. At the 26-mile mark I summoned the last remaining energy and ran it in. Marc was there. Though it was humid and he didn’t feel he could push it like he wanted to, the lack of clocks or water didn’t affect him. He didn’t really have a race plan and it worked out well. As for me, while disappointing this crappy race was also informative and will in no way diminish my planning tendencies. In fact, one day later I realize how lucky I was to have participated and will use what I learned in planning future races.

Are you someone who plans or wings it? What’s your next fitness goal or challenge?

Do you think being goal-oriented can have its disadvantages?