The Secret to our Squeeze Programs

Squeezers Insta story

Carolyn and I are both R.Ds, we seek out and sample fab food products (many are not fab)  and have years of nutrition counseling under our belts (I hate belts btw, where did that expression come from). I’ve noticed that the extraordinary success participants, in our Squeeze weeks, have doesn’t entirely depend on these things. It sounds so simple, and not groundbreaking, but one reason these programs are successful is because participants are focused on their food. I’ll explain..

We all talk about the juggle. My juggle is parenting and working and working out and cooking and walking the dog. I’m getting anxious just listing these items, so I’ll stop there. But we all have various things demanding our focus. Inevitably, some ball, or more than one, gets dropped during any period of time. If we have an important project at work, that gets moved to the top of the list. Our kids are going back to school (ahem), there goes a couple of workouts that week. You can relate, right?

During our week-long programs, our Squeezers move wellness to the top of the list. There’s also the financial commitment and daily accountability but I’d say the overall focus is paramount. Some Squeezers leave work earlier in order to have dinner at a normal hour (we suggest an early bird dinner on the Squeeze). Or maybe, on a typical week the wine, yogurt and old olives in your fridge are sufficient but this week, you’re going to get to that long, lost grocery store (see photo above)

Once you’ve signed on for a healthier week, the added structure isn’t overwhelming. You’ve carved out time and cleared, or somewhat cleared, your calendar. Even clients forced to travel during these programs find they have resolve they previously didn’t. So try it, you may have to plan it a few weeks out. Carve out 5-7 days to do all those healthy things that’ve been marginalized.

And if you aren’t satisfied with my “secret” I teased in the title, check out our September Newsletter, “Two, new must-have items for a September reset.”

When it comes to kids and weight, is it always best to shut your mouth?

In the time I’ve been practicing nutrition I’ve become a mother twice (three times if we count Bronco). I’ve seen clients have children and younger children grow up. I’ve had clients refer their parents to me and of course parents “urge” children, of all different ages, to start Foodtraining. The weight dynamic within families is something Carolyn and I spend a lot of time sorting out.

Last week, I read a letter a father submitted to Social Q’s in the Times. His letter opened with “my 9-year-old daughter is fat” ouch, no mincing words with that sentence. The father felt his daughter was old enough for a dialog about making good choices and indicated that his wife disagreed. “She worries about the effect on our daughter’s self-esteem.” Philip Galanes blasted the father in his response. He pointed out the father’s bluntness, lack of apparent love and interest in how his daughter’s weight reflected on him. He warned this father that he would increase the chances of developing an eating disorder. While I cannot think of many things worse than telling a child they’re “fat” I feel many parents are so scared of “creating an eating disorder” that they often say nothing.  While cruel, critical parents can fuck children up – ignoring food and weight has its own consequences. 
Some advice:

You are likely “that kind of parent”

Every parent who calls my office opens with “I’m not one of those crazy parents”. Of course they are, we all are. Most parents worry and don’t always say things in the best way, our thoughts aren’t always pure.  Do some work (perhaps with your own expert) to sort out how your “stuff” around food affects your parenting. Did you have a parent that was weight obsessed? Or critical? Have you struggled with body image and want to shield your children from the same? Are you embarrassed to have a chubby child? You must be clear on this in order to really help your children.

Cook and teach your children to cook (or assemble)

There are few things better for kids and teens than home cooking. Not only is home-cooked food overall healthier, it’s less salty and sweet and doesn’t invite overeating as takeout or restaurant food does. And whether it’s putting peanut butter on a banana or making an omelet, simple cooking skills will encourage children reaching for healthier items versus packaged snacks. And do what you can, if this can only happen on the weekends, that’s a start. If the person cooking with your child is a babysitter or grandparent- that’s totally fine.

Outsource

The exact same advice will be interpreted differently depending on who it comes from. Whether it’s a nutritionist, psychologist or doctor (though I have to say many pediatricians are a bit too cut and dry when discussing weight for my taste), it’s best that someone else suggests steps to take. Parents can support the advice provided by an expert.

And finally, choose honesty over political correctness

With everything our children are exposed to do you really think you can avoid the weight/size topic?  If you’ve struggled with your weight, discuss this with your children. Ask your children how they feel about their size (height, weight etc.) and depending on their response ask if they want help making changes.

And, for the record, I have a weight issue in my midst. Bronco is overweight. And my babysitter gets upset with me with I call the Boston Terrier “fat”.

I freaked out majorly: warning 1st world problem

I haven’t written in a bit but I have a good reason. I was in food shock. It started a few weeks ago. We decided- I should say I decided to replace our cracked kitchen tile and countertops. My husband gave me the “is this really necessary?” line.  The truth is that his kitchen experience amounts to occasional coffee making, gluten free beer opening and table clearing when he’s in a helpful mood. I could’ve wasted my time pointing out that the kitchen to me was the equivalent of the golf course for him but I had a more productive idea. I selected the countertop material  (Caesar stone) and flooring (light wood planks). I presented my husband with two samples of each that were basically the same so he could “choose” and put him in touch with the kitchen guy. Our division of labor for any renovation is design- me and construction- him. This proved to be a mistake.

Two weeks ago today, the boys had started spring break and I was enjoying not having to be out of the house at 7:30AM. The doorbell rang and I answered it in my pajamas. There were five men with tools standing outside with the head honcho kitchen guy. I had been told the kitchen work would be done while we were away. As I stood in the doorway, Marc emerged freshly showered and smiled at the guys “that’s great that you’re getting an early start.” And the unraveling began. I guarantee these nice men will tell the story of the crazy upper west side lady for years to come.

“You told me this was happening when we were away”

  He said

“I thought it was a good idea for them to start before we left in case there were questions.”

While that’s totally logical in retrospect I said

“It’s a good idea for you but what about me, I am supposed to eat days of take-out food right before a vacation?”

And he said

“I think having a new kitchen is worth a few days of non-organic food.”

It went downhill from there and I decided to go get dressed and calm down.

When I came downstairs, four men were carrying my fridge into the dining room.

The fridge was unplugged. The fridge with a freezer full of grass fed meat and wild salmon, the fridge with my kombuchas and organic berries.

And while I now know I must’ve sounded like a spoiled baby, I freaked.  Mid fit the kitchen guy plugged the fridge into a dining room outlet. The light went back on and I started to breathe.

I will never admit this to my husband but I kind of liked running out to Juice Generation to get smoothies breakfast for all of us and a few newspapers. Having no kitchen meant no pillaging for dark chocolate. And we plugged the coffee maker in the home office and it was fine.

This past Friday, the men were putting the kitchen sink in and the kitchen guy said “was it worth it?” and, with my tail between my legs, I apologized knowing that nothing I cold say would erase my crazy. It was totally worth it.  The problem is that now I don’t want to cook and mess any of the newness up.

It Was Me All Along

I read two types of books. For work it’s mostly non-fiction. There’s a stack of books staring at me on fascinating topics such as probiotics, hormones and seeds. On the weekends, I’ll treat myself a novel, something I can read more than one chapter of at a time. Though I like anything nutrition-related, rarely am I captivated by something I’m reading for work. However, I spent most of Saturday on the couch with It Was Me all Along. And if you’ve ever struggled with food or family, you will cherish Andie Mitchell’s story.

I do something weird while I read (and I randomly found out another friend does too). I fold the bottom of the page in a book if there’s something I want to return to. I had so many corner flips as I read this one. A few of my favorites:

Where does emotional eating begin?

Without giving too much away, in the first part of the book you learn about Andie’s early years. In a way both of her parents were absent. But it was her mother who was “scared of scarcity” and baked and cooked excessively when she was around who had a steady influence on Andie’s food and weight.  When she was around, we get the picture of a loving mom who truly wants what’s best for her daughter.

Change of circumstances, change of eating?

As I read, I thought surely when Andie left home and went off to college she’d be less lonely and her food might fall into place.  I was wrong, what started off as eating out of loneliness morphed into social eating. She found friends and entered relationships with those who enjoyed overeating too. In many ways, for better or for worse, our peers have an effect on our eating.

The realizations that start to change things

At one point, after visiting a drive through with a friend, Andie remarks she doesn’t even like McDonald’s fries “I wondered how many other foods I ate that I didn’t even like. Then I wondered, however briefly, if my eating was even about liking food at all”. Eating can be about so many non-taste related things. As Andie said best, “whenever I started to feel even one inkling of boredom, doubt, anxiety or anger, food would soothe me. At least temporarily.”

There are always “two voices”

Andie captures the struggle, the pull of “both voices” many of us have.  “I struggled between wishing away all the food that had collected on my body as fat and fiercely missing every morsel.”

What to do when things aren’t going so well

I loved a breakthrough Andie had when she was wavering “oh so this is going to suck for a while”. She compares eating to a marathon “where miles 10 through twenty-six just purely, uncompromisingly suck. ” It’s not always fun and many of us have to realize that.

Mindful Eating

Some of my favorite parts of this book are when Andie goes abroad to Italy. She discovers running and cooking but also pleasure in food. It’s a major, meaningful and beautiful shift going  “from someone who ate to capacity to distract her mind, into someone who purposefully tasted every morsel, was not unconscious”

We can lose weight without really addressing things

 “I wanted so badly to conceal the fact that, despite a radical transformation, I remained as screwed up as I had been. I was alone with myself. I was exposed. I was left with emotions I’d eaten for twenty years”

And finally…

“I was simply one person who happened to have lots of history and personal experience with dieting, losing weight and learning to love her whole self”

Have you read or heard of this book? Which quote resonated with you? What are you reading now?

Happy New Year, here's what I suggest

Wow, a year ago today the Little Book of Thin was released. I was holed up in my apartment reviewing and reviewing for a Today show segment. I wasn’t thinking resolutions. Yesterday I was pretty free and spent some time reading resolution advice. Time magazine suggested resolutions work better when you “fork over cash”.  The Daily Good referenced Seinfeld’s comedy writing and suggested picking something you can do every day and to focus on the doing versus the results (liked that). Anyway you frame it though, the resolution success rates (under 10%) are almost as grim as weight loss statistics. “Nobody keeps their resolutions, nobody loses weight long-term". In 2014, I would’ve said those comments make me want to punch the doubters in the face but since it’s the first day of the year (and one of my personal goals is calmness) instead I’ll just say let’s prove those pessimists wrong.

What I know for sure in this department:

A year is a long time- start with a January commitment. I know, I know you’re super motivated and want to put the "holiday heft" behind you right away but commit for January and then reassess, even switch the goal. 

Track- there is a whole movement called The Quantified Self which can get a little carried away (sensors in our mattresses, really?) but there is a value to tracking and gathering data about yourself. First, activity trackers like my beloved Fitbit take little to no effort on your part in order to track your activity or water drinking. And just the act of tracking has a positive influence on your behavior. Psych people- isn’t this called the Hawthorne Effect? This is provided you’re not too judgy with yourself.. Keeping a food journal is another easy way to improve your behaviors. I think this is why people like our Foodstalking program.

Cooking- if you really want to make changes with your health and your weight, you need to cook. You don’t need to be a chef, you don’t need lots of equipment but you need to scramble eggs or roast vegetables or just take pride in buying the best ingredients you can. This connects you to your food and let’s you control what goes in your body. I was watching a show last night Booze Traveler (not very resolutiony but I’m obsessed) and the host joked “this batch tastes better because I helped prepare it". Can you make your lunch once a week? Or even cut vegetables up on Sunday for the week?  In LBT I suggest making a green, a grain and a main (protein) if you really want to set yourself up for the week.

Repetition works. My most successful clients have “anchor” behaviors that they do over and over. These habits breed confidence and also don’t require much deliberation. If we’re talking cooking, boil half a dozen eggs or roast Brussels sprouts once a week. Maybe there are one or two breakfasts you stick to like glue. And if you’re thinking that sounds boring? I only suggested a January pledge, for Feb you can switch it up.

If you’re on the fence about making changes. I loved this comment on a post earlier this week. This was from Andrew of the Wellness Notes blog

Whenever I gain some weight, I know that something is "going on" in my life. It's always a reflection of something being slightly off. So, no, I am never truly okay or happy when I'm heavier because it's actually a reflection of the other "stuff" that's going on.

And two other notes

First, stay tuned for information in our Monday newsletter on our Whipping Week. One week, super strict, kinda fun. Many of us need a nutritional whipping.

And second, I’m starting to write the proposal for book #2. I picked up Frank Lipman’s new book The New Health Rules (quick healthy snippets)  and “Do Something You Love for at Least 10 Minutes a Day” stuck with me. I love writing…so we’ll see.

Happy New Year to you. There are times when I feel “should I blog?” Or I feel guilty that I don’t give the blog as much attention as I used to but your comments and feedback are so interesting to me.

What do you think about resolutions? Are you a tracker? Do you cook? What do you love to do?

Top Ten Tips For Your Healthiest Mother's Day Ever

Motherhood is great, I can get sappy and say it’s a gift (which it absolutely) is but it’s gift that comes with its own unique challenges. With a little planning (I mean who’s better at planning than moms?) we can put those difficulties to bed. Try these 10 tips  for your healthiest Mother’s Day yet.

1. Pick Free Week- many of my “mom” clients say they don’t eat chicken fingers or candy or mac and cheese and truth be told they don’t really eat a full portion of them. However, the few French fries and cookie bites add up. For one full week, skip the kid picks. It will be both eye opening and slimming.

2. Try Turmeric- are you familiar with turmeric? It’s the yellow spice (a component in curry powder) you may very well have in your spice cabinet. Well take it out and sprinkle it on eggs or veggies or grains. It’s a very powerful mood booster, has strong anti cancer properties and is anti-inflammatory too.

3. Skinny Starts Sunday- use an hour or two on Sunday to make a weekly menu and food shop. I suggest trying 1 new recipe or ingredient per week and planning at least 1 fish or shellfish dinner for the family. Winging it and weight loss (or health) don’t go together.

4. Go for Glass- many moms are aware of BPAs those chemicals lurking in many plastic bottles and kids’ sippy cups. If you think BPA free is the way to go, I’m not convinced what they’re replacing BPAs with in these plastics is any safer. Your best bet for you and the kids are glass water bottles and food containers. If you’re on the fence this class of chemicals found in many plastics are called obeseogens, yup.

5. Play- think of your children as mini personal trainers. When my kids shoot hoops I do too. A client just came in saying “instead of watching my kids play soccer I joined in. They loved that I was playing and I got some added exercise in.” Win, win.

6. Afternoon Ammunition- moms are known to for pack snacks for kids and nothing for themselves. And then if you’re lucky there will be cheddar bunnies to spare. You can do better than bunnies. In every purse, stash a snack. I like nutrition bars by Zing and Health Warrior. You can also wash out an altoid tin, we call this a “nutcase” at Foodtrainers. Fill with hazelnuts or sunflower seeds (both contain a type of fat that legitimately belly slimming)

7. Cooking Crudite- dinnertime can be a doozy. Many clients say they taste and graze so much while they’re cooking that they aren’t hungry for dinner (but still eat). The solution? Set out some cooking crudité- carrots, cucumbers or bell peppers sliced for when you want to munch on something but are conscious about those cooking calories.

8. Be An Early Bird- speaking of cooking and dinner, when to eat is a dilemma for many moms. Do you eat early with the children or wait for your spouse to come home in a couple of hours? Have an early bird dinner which is much better than  a double dinner.

 9. Watch where you work- I wouldn’t pay bills or return emails in the kitchen with the fridge staring at you, it’s too tempting and one stressful email or big bill can send you over the snack edge.

10. Tea is the thin girl’s nightcap- it’s so easy to crave a treat once the kids are asleep. Then one treat turns into two…Instead try nighttime teas. I love one made by Pukka with lavender in it. It’ll save you calories and relax you.

And on that note, a happy and healthy Mother’s Day to all.

What we can learn from baby food

During the week I am not as diligent about reading the newspaper as I used to be. Part of it is the busy monster we all talk about (too much) but it’s more that I love the “real” paper we only receive on the weekends. This past weekend, other than the horrible story of the girl killed in her school hallway the day of junior prom, what first caught my attention was a series letters to the editor about salt.

In response to an article that I must’ve missed during most letters called the FDA out. One, from a pediatrician, asked “for how much longer will our country allow the producers of highly processed foods to cause heart attacks and strokes by force feeding us so much salt?” A couple other letters contained more of the same blame. And then finally one brief comment expressed what I had been thinking, it said “there is a solution to this problem that is often overlooked: home cooking. It is healthier, cheaper and additive free.” I wanted to hug this Allison Eisner who wrote the article.

Trust me, I am horrified by the FDA’s actions. Every week I read about an ingredient or pesticide banned by the European commission but permitted here. Innocent until proven guilty when it comes to our food is not something I support. But rather than bitch and moan (which I’m pretty good at) an article in the Business section supported Allison’s suggestion.

The article focused on baby food. Since 2005, mothers in droves have been making their own baby food. In turn, sales of commercial food have been falling. Now you’ll find Beechnut, hardly a  cutting edge brand, with quinoa and pomegranate and fewer preservatives. And there are an abundance of new companies in this sector that had stellar ingredients from the get go.

I know from my practice that there are no more motivated clients than pregnant women and new moms. Women who had never opened their registry pots and pans will make baby food when the time comes or forego sweeteners while pregnant for the sake of their babies. However, if and when we make these changes on behalf of ourselves, when we stop buying sodium bombs and convenience foods- the companies will have to follow suit.

If you don’t think it’s worth speaking up, I’ll give you a recent example why you should. It came to our attention that a supplement we endorse contained caramel coloring. We let the company know (ok we tweeted to them) we were concerned. Fairly quickly they let us (and the rest of the Twittersphere) know they were reformulating.

I’m happy to play bash the FDA but I think we’re better off showing the companies that go the extra mile our love by purchasing their goods and like my girl Allison suggested above taking control of our food by cooking more at home.

What do you think, should the FDA take a stance on sodium and additives or do we have to take matters into our own hands?

FYI  I received this interesting sodium visual which is relevant to the subject matter above.