Don't Listen to the New York Times

If you’ve been here before, you know I love to myth bust. If you bring up “calories in versus calories out” or sound giddy about a “fat free” product, we’re going to have a chat. However, what drives me  (and weight conscious people everywhere) crazy is when one expert or study comes out saying “sugar is good” or “exercise is useless” or some other sweeping conclusion that puts common sense health information on its head.  While I read through many nutrition research studies each day, I know the  difference between research and reality.

This point hit home a while back when I did a GMA segment in which a few experts were asked for comments. The topic was a popular fad diet and I went straight to the research and blasted it. Dr Oz was asked his opinion and said something to the effect of- if something is working for a large number of people we have to pay attention to that (even if we don’t know why). This stuck with me and when I read the lastest study, I also hold them up and compare to what I have learned from my clients.

This week, the New York Times printed a story questioning whether breakfast eating is beneficial for weight loss. Dr Allison, a researcher out of Birmingham, found fault with the studies used to make this claim.  He then dismisses The National Weight Control Registry which is widely respected and cited because over 10,000 participants have not just lost over 30 pounds each but kept it off. His feeling was that conclusions from this group aren't causal or based on studies. First, I'll point out that 80 percent of National Weight Control registry members eat breakfast. Second, having been in obesity research, I will add that being a "study participant" isn't without its glitches in terms of accuracy.

I’ve been counseling for 15 years and seen thousands of clients, here are some breakfast tips the article excluded:

• It depends what we eat for breakfast. As I mentioned Monday (in the interview with Food Matters) if it’s a sugar or grain fest it may not be beneficial for your weight or your health. Higher protein breakfasts decrease ghrelin levels (the hunger hormone) while high carb breakfasts can do the opposite.
• The article didn’t address the “when” question. You don’t have to eat breakfast the second you wake up at 5, 6 or 7am. However, your blood sugar is lower after a night of sleep and it will continue to drop. Have something within a couple of hours. I’ve also written about a period of fasting overnight, aim for 12 hours food free between your last bite at night and breakfast.
• The piece also ignored the behavioral side of meal selections. Skipping breakfast feeds in to the “saving up” syndrome; I promise what is consumed mid afternoon or after dinner carries more risk than that smoothie ever will.
• With regard to eating and exercise, you don’t have to eat pre working out and if it doesn’t leave you feeling poorly exercising on empty may be beneficial for your weight. Just be sure you eat ASAP after your workout.

Tricia provided great breakfast options in Monday’s post. I’ve written about smoothies, chia pudding and yogurt which all make appropriate breakfast choices. Breakfast, to me, is not the most important meal of the day. It doesn’t have to be large and shouldn’t be overly grainy but if you eat breakfast the right way weight loss will come your way.

Do you skip breakfast? How would you say you feel on days you have versus skip that first meal? Do you change your eating based on a research study? 

I can see the future and you'll still hate exercise and broccoli

It's 20 years from now and Lauren still has that pile on her desk

Many new nutrition clients come in ready to make changes. In our initial meeting, I ask a series of questions in order to get a sense of their current habits. Then, I’ll devise an eating an exercise plan. With exercise, for example, if someone isn’t exercising I may suggest they find two 30-minute intervals to work out. Most clients balk at this allotment, I’ll hear comments such as “don’t I need to do more than that?” Or (you know I love a food expression) something to the effect of  “piece of cake” even though, prior to the meeting, there was zero exercise. My next step is to help clients schedule these new exercise sessions. If we’re meeting on a Monday, I’ll ask on which days the workouts will happen. Nobody says Tuesday, In fact Friday or Saturday would likely be the most common responses. We like to think we want to make changes but when pressed we’ll postpone or put the onus on ourselves later.

The New York Times reviewed a book entitled “The Willpower Instinct” explaining what’s at work in my example above.  Much of this comes down to something referred to as “our future self.” I know this sounds new-agey, stay with me. People differ in how connected they are to their future selves and this impacts decision-making. Less connection with this future self can manifest in less saving, flossing or eating well. With brain scans it’s shown that different parts of the brain are utilized when we think about ourselves than about others. For those disconnected from their future selves the brain activates as though it is thinking about another person. In my example, the client would expect someone else to be able to exercise more than 60 minutes a week.

The article explains ways our future self concept can be adjusted. Showing research subjects age-enhanced images of themselves changed responses to questions about spending and saving. Those who saw the older versions of themselves said they would allocate twice as much toward retirement. I think this is the same principle at work with diagnoses. When you receive a diagnosis, or even the threat of a diagnosis, it makes decisions feel more urgent and impactful. Before that, for some, health can be a vague, faraway concept.

So we can ignore our future self but we can also have unrealistic expectations. I can envision Lauren in the future with neat handwriting, no piles of papers and patience. This future Lauren will never be rushed because “next week things will calm down.” As the article said “I’ve been putting off eating better for some future time when somehow I’ll want to eat bulgur wheat rather than chocolate cake.” This is similar to the client who isn’t working out who wants to work out a ton “later in the week.” In one study, students were asked to donate time to a good cause. When they were told they had to do it in the current semester they signed up for 27 minutes. When they were given the option of next semester their volunteering increased to 85 min. Next semester they'll be more altruistic, right.

So what to do? If you’re disconnected from your future self, there are times when you will feel yourself relegating things to the future.  Whether it’s “next week” or “when I have a new job” under the assumption things will be different. When you feel that pull, do something in the instant.

• I’m a fan of 15-minute intervals. We can all find 15 minutes to clean out one drawer, walk around the block or pay a few pills. Chip away rather than trying to conquer.
• In terms of a visual there are websites to see older images of yourself such as in20years. To me this is a scare tactic. I’d suggest really think about the health issues your parents or grandparents face. Learn one new thing to minimize your risk.
• Instead of assuming you’ll love exercise, saving money and doing charitable work in the future, try to sort out why you’re not doing what you think you should now…. chances are the future will be similar.

Are you someone who thinks about your future or not? What type of beneficial behavior do you postpone? What do you think you’ll be doing in 20 years?

There's No Such Thing as Weight Maintenance

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"? 

Thanksgiving-There Will Be No Unbuttoning

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.

A Second Slice of Pie (for Charity)

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!”