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? 

Food Matters Breakfast Inspiration and Healthy Donuts

This summer I met with Tricia Williams the founder of Food Matters. We share a handful of clients and a similar sensibility when it comes to nutrition. Tricia came to the Foodtrainers’ office and covered my desk with the most amazing array of dishes for us to sample (my job is rough sometimes). She had already thought of each question I lobbed her way. More importantly, with Tricia’s cooking background she has incredibly creative ways of preparing food that’s so far from “diet food” she could convert anyone, yes anyone.

First, can you tell readers a little bit about Food Matters? Who seeks out your services? Is it on ongoing basis or pre or post events? Food Matters is a highly customized meal delivery service. First, I take a look at clients’ health history and health goals along with their food preferences and then design a menu specifically for them. We deliver to a lot of celebrities when they are getting ready for roles but also cater to individuals with very specific health conditions. We see clients with cancer, thyroid concerns, fertility issues, sleep problems etc. In this case we use the kitchen as pharmacy.

We have investigated many meal services but you seem to have dotted all your healthy i’s. I love that everything is gluten free but it’s also well sourced, can you elaborate? Everything we use is organic and local as much as possible. We don't use gluten, dairy, refined sugar or grain of any kind. All the seafood we use is wild and the animal proteins are pasture raised. All the food comes package in tiffins and pyrex so there is no heavy metal or plastic contamination of the food, and no garbage!We cook in alkaline water and even bottle it for clients.  We also focus on the glycemic index of all our meals and snacks. We try to keep our clients blood sugar balanced all day.

Wow that's impressive and something I aspire to with my own cooking (although I'm not there yet with alkaline water). I loved everything I've tasted from FM but was blown away by your take on breakfast. It tends to be a grain fest for many people, what are some of your ideas for mixing it up?

Ditch the grain flours. Explore some paleo based breakfast recipes. I love almond flour and chia seeds. They make great pancake ingredients. As far as gadgets. I love my vitablender and also my donut maker from Target.

Your food is so beautifully presented, even berries in the little bento box look so appealing. I think we blow off presentation when it’s for ourselves- what should we think about? People eat with their eyes first.  At FM we want people to fall in love with healthy eating . Try to use as much color as possible, this will encourage a variety of veggies on your plate.

Any breakfast foods you feel everyone should swear off?

Processed packaged cereals,  I love telling kids that there’s no fruit in Froot Loops!

I'm with you on cold cereal, they are a "break up food" in my book (LBT). What do you have for breakfast? During the week I’ll make a smoothies with seasonal fruit, almond milk, chia and brown rice protein.  On the weekends I cook a lot with my family. This weekend we made peach and almond meal pancakes with blueberries. Sometimes I prefer savory porridges like oatmeal with spinach, onion and shiitakes!

Savory oatmeal, love it. And finally, I’ve been dreaming of serving your donuts to ski guests in Vermont (and pretty much everyone I know), can you spill the breakfast beans?

Combine all ingredients (specific recipe coming later today) in donut maker.

How can our readers reach you?

Via email, the website or twitter
Readers, what do you have for breakfast? Have you experimented with almond or quinoa flour? Do you like the idea of a healthy donut? Have you ever done a meal delivery service?

Maybe, it's what's on the outside that counts

Tuesday, I noted all of the things we can say “hello” to this fall. Sadly, there’s also a fall goodbye. It turns out “What Not to Wear” is ending its run. If I’m being honest I didn’t even know the show was still taping new shows. And yet somehow when I heard (via The Post) that it was going to be over I was a little sentimental…funny how that works.

If you’re not familiar with WNTW, it was sort of the first of the reality makeover shows. The focus is on clothing and guests who are the ultimate fashion don’ts come to NYC wearing their mom jeans, shoulder padded suits or rainbow awesomeness (above). Hosts Clinton Kelly (perhaps you know him from The Chew) and Stacy London then act as clothing tutors. There's a whole new wardrobe, hair and makeup and the teary reveal. But I’ve always felt it was about more than outfits.

The article I read described the final episode where guests would come back and discuss their lives since they left the show.  “They’ve gotten the confidence to leave toxic relationships. They’ve lost a significant amount of weight. They’ve gotten jobs they never thought possible.”

I see this pattern everyday. Weight loss can sound like a fluffy topic. I don’t think I could get up everyday if my biggest accomplishment was helping someone lose a few pounds but there’s more to it. Making a change to our clothing or our weight seems superficial but is indicative of something more. When you decide to change habits or invest time and energy on yourself it’s not about aesthetics alone. Sometimes even when nutrition visits are vanity driven clients will start to derive pleasure from cooking or feel calmer and then parent differently. And yes, changes to your eating can lead to changes with work or relationships as mentioned above. So if it’s less daunting to address what you wear or what you weigh, start there…maybe your ‘insides” will follow.

Do you feel superficial changes can lead to deeper ones? Do you like “What Not to Wear”? Do you ever like the before or "don't" photos? I like rainbow lady, makes me smile.

I say Hello

Image via Verrle Duoh

I suffer from a constant state of “what’s next?”  This even extends to the seasons. I love leaving the office while it’s still light, a good margarita and travel (Croatia-wow); however, you will not find me uttering “last beach day of the season”. Nope, I’m craving a cup of tea, football and cozy sweaters.  I understand you may be sad to see summer go but I’m ok with it. As the Beatles said “You say goodbye and I say hello”.

Maybe I can get you excited for all that fall offers.

Goodbye to weekends away, houseguests and loosey goosey

Hello (Virgo, hand raised) to routine, schedules and some structure which isn’t a bad thing.

Goodbye to watermelon and peaches (not that we can't get anything, any season but enough already)

Hello to apples, so satisfying and versatile. Ever try to nut butter a peach?

Goodbye "its too hot out" and other excuses

Hello to  crisp morning runs, maybe training for a race

Goodbye to gazpachos and trendy chilled soups.

Hello to chili, lentil soup and other “soups that eat like a meal”

Goodbye to summer squash

Hello winter squash and pumpkin (this one is no contest)

Goodbye to adulterated seafood- lobster rolls and fried clams and other foods that prove summer isn’t really all that healthy

Hello to whole foods: salmon and Brussels sprouts and Whole Foods too if you’ve been out of town.

In our family, goodbye to the dart frog Pirate but

Hello to a puppy hmn…

Goodbye to summer reading (I loved The Interestings, didn't love Middlesteins) hello to cookbook reading (Wellfed, 50 Shades of Kale others)

Goodbye to the BBQ (those grill marks are carcinogenic, can I sat that now that it's Sept?) and please let’s say goodbye to the hot dog for a while

Hello to the slow cooker and roasting.

Goodbye to packing your bags

Hello to unpacking the pounds 

Goodbye to skin cancer (I’m knocking wood)

Hello to the Little Book of Thin  now available in preorder, you can say "hello" to this more than once.

Goodbye to "I'll do it after Labor Day,"

Hello to starting now

And hello to all of you, it's been a nice blogging break but looking forward to writing, connecting and hearing about your fall plans.

Which “fall” items above are you most excited about? Do you prefer summer or fall? Do you think focusing on “what’s next” is a good thing or a bad thing? Have you ordered your copy of LBT?

How To Look Your Best In Photos (from someone who usually doesn't)

This is probably my author photo. I was told if giving diet advice I have to look approachable, do I?

I’m fine in front of the camera if I’m being interviewed (and thus talking) or if I’m with my kids, as they relax me, but when it’s just me standing there trying to look natural? Eek. I recently took photos for my book The Little Book of Thin (due out in January, just saying). The photographer, Douglas Gorenstein, is someone I have worked with a few times but photo shoots are still not my cup of tea. I know some people have their signature pose or never take a bad picture but I’m not one of those people. I have no idea what my good angles are, do you? If you’re jetting off on a summer trip or if lousy photos upset you... have no fear, Doug is here.

As a professional headshot photographer my job is to take amazing images of my clients that show them looking like themself on a really great day. Whether it’s for corporate websites, acting or personal use, achieving this  “great day” look entails using exceptional lighting, a brilliant make up artist, photographing from flattering angles and making each person feel relaxed in order to bring out their true personality.  But what do you do to look your best when just having random photos taken with mediocre lighting, hastily applied make up (if any) or when it’s not necessarily a great day? Here are a few tips that will help you take control and look even better in those impromptu photo moments:

Avoid double chins with the turtle

One great trick is to push your nose and chin forward towards the camera. It might feel exaggerated or turtle-like but for most people it helps contour jaw lines and is flattering on camera. The tendency is to pull your chin up and back when smiling in photos which results in double (or triple) chins. So take some practice shots, nose forward and you’ll see a big difference.

Beneath me

If you get squinty when smiling, try popping your eyes open a bit more. Easy there, not so much that you look bug eyed but just enough to show off your eyes. Also if you can get the person photographing you to be slightly above your head shooting from downward angle that will also help to open eyes. Having the photographer shooting downward is also slimming (bonus). If you’re a blinker, ask for a 1, 2, 3 count so that you can have your eyes open at the right moment.

Boxy Isn’t Best

When you see woman on the red carpet they are never standing with their bodies straight on to the camera as that tends to look boxy. They are always on a bit of an angle with one foot forward for a more flattering look. Your back arm can be on your hip and also looks good at the side. Red carpet or not leave boxy to football players and put your best foot forward for a more flattering photo.

Time to Make-up

If you’ve never had a lesson on how to do your own make-up it might be beneficial to learn some tricks from a pro. I’m talking a real make-up artist not the salesperson at the department store counter. Knowing how to do your make-up properly will make you feel and look even more beautiful.

No faking it

When smiling in photos if you think of something that makes you feel happy it can help bring out a natural smile. If you aren’t smiling try to covey a real thought or message into the camera. You’ll avoid the forced smile or deer in the headlights look and instead will see a real authentic moment captured.

Let’s face it

Make sure to take great care of your skin everyday. Lauren can help you here but eat healthy, drink plenty of water and avoid lots of alcohol and smoking. If you get a facial, hair color or hair cut prior to taking photos it’s best to schedule these services 1-2 weeks prior.

I liked this one, others didn't like it as much. And trust me there were may blinks, funny faces and double chins.

Feel free to contact Doug at  212-967-2810 or Douglas@DouglasGorenstein.com with any additional questions. You can also check out his website. He makes the whole process fun, there were actually some shots my eyes were tearing from laughing so hard. 

Do you like having your picture taken? Have you ever done headshots? What are the tricks that help you look better or relax?

I will see you in September. I am on vacation next week (hopefully will take some nice photos/thanks to Doug). After Labor Day I’ll be back with regular posts. If there’s a topic you want covered please let me know. And congratulations to our Sinless mix winner Lauren Luhrs, enjoy your winnings.

Douglas Gorenstein is New York photographer specializing in headshots and portraits for actors, authors, celebrities and business professionals. He serves as the photographer for Celebrity Apprentice and was voted “Favorite Headshot Photographer in New York” by the readers of Back Stage.

You Have to Try This Ice Cream

Fortunately for me, when it comes to ice cream I thought I had left my heart in San Francisco. I can still salivate thinking about the salted caramel at Bi-Rite Creamery. I have had previous flings with Steve’s (dairy free mint cacao chip) and Victory Garden which are both delicious local options. However, this summer, with the exception of a La Newyorkina stop with the boys at the farmer’s market, I had gone ice cream less until recently (terrible).

You may have read our Cool Treats newsletter. We try to suggest both local and widely available options but we held back on you. We had a tasting scheduled with a highly recommended local company that didn’t happen in time. Enter Alchemy Creamery. Aside from a great name, the founder or  “Alcreamist” is lactose intolerant and makes dairy free, gluten free, vegan ice cream.

Their "potions" as they call them are made with a hazelnut/coconut milk base.

They also use teas in many of their flavors. “Chief "Alcreamist" Giuseppe started experimenting with tea because it gives a huge burst of right-from-the-earth-goodness to our creations. That being said, we also wanted to create a product that is actually good for you and we love the health and wellness benefits from all the teas we use.”

We tasted these flavors:

Luna's Kiss - Green Tea and Coconut

Jealousy - Strawberry

Fixation - Chocolate Chai

Heart of Mars - Red Tea and Lime

What does it say that Carolyn’s favorite was Fixation and mine was Heart of Mars? We haven’t tried the Magic Wand may be my end of summer goal.

For a list of stores carrying Alchemy Creamery, check out their website and if you’re not in NYC there are some fantastic options on our Cool Treat list including a DIY recipe.

Are you an ice cream person? Do you make your own? Do you look for dairy free or gluten free options? Have you tried Alchemy? What’s your dream ice cream flavor if you were the “alcreamist” for the day?

When it comes to vices, is smoking a little ok?

I’ve established that I’m not a Gwyneth hater; I know some of you are and you’ll have more ammunition as this post continues. I like G’s recipes, I like Goop and I didn’t think I had that much more to say about Ms. Paltrow but I was wrong.Yesterday, The Today Show asked Carolyn for her professional opinion on an article Gwyneth wrote for the Telegraph. In this article Gwyneth admits to 1 cigarette a week.

I often have a glass of red wine in the evening and smoke a cigarette on a Saturday. I love those moments because they are just the right amount of naughty. That balance keeps you vibrant. You have to live your life, after all.

Whether it chocolate or French fries or margaritas or pizza treats happen for all of us.. Ideally, for my clients, these treats are planned and contained. Gwyneth isn’t advocating chain smoking or binge drinking but she did just put out a book that included a detox regime? Can you advocate making everything from scratch, juicing and ditching gluten while having an occasional cigarette? Can the same person who pushes detox also endorse “tox”? You lost me at cigarettes and vibrancy.

What bothers me most is that Gwyneth wasn’t embarrassed about her smoking but made a case for it. I used to be silly or more than silly about the sun and some clients were surprised to hear that. Others were pleased that I admitted it, have since changed my habits, and suggested ways to stay safe from sun and the cancer it can give us. Now what if I had said "I think baking in the sun once a week is fine go for it." Gwyneth pulled the old “I don’t like to deny myself anything” and “it’s the right about of naughty”. Is this someone who lost her father to cancer? One sweet a week is one thing, a drink here or there (can actually be healthy) but smoking as part of a balanced life? Nope, call me a party pooper but it’s not naughty it’s nasty.

I don’t believe in promoting the unhealthy while encouraging others to be healthy. I didn’t like it with Michelle Obama and I don’t here with Gwyneth either. And relax, it’s not about being perfect it’s about being consistent. We don't have to go out of our way to publicly do or endorse unhealthy things to appear "normal", not too rigid or sadly maybe cool.

I will have you know some admired the smoky Gwyneth, I read an article that found the smoking “endearing”.  And see I found using food to make herself and her family healthy far more endearing. It makes me wonder if Gwyneth’s regime, for her, is really about health or just about as she said having “a 20 year old stripper’s butt”.

Do you think smoking a little each week is the same things as drinking or eating treat food or, is it worse? Would you buy Gwyneth’s clean eating books if, in the intro let’s say, she mentioned her naughty cigarette? Are there some things we should deny ourselves of?

 Join me in Sun Valley Septemer 19^th-22^nd for the Harvest Festival

I’ll be speaking on a great panel on food trends but it’ll be a weekend full of food, tastings and talks in a beautiful location.

The official blurb:

The weekend offers attendees an opportunity to learn culinary secrets from the country’s top chefs, taste agricultural wonders from Idaho and the Northwest and learn from nationally-recognized food and health experts. Adventurous foodies will have the opportunity to enjoy hiking, biking, and all that the beautiful fall weather offers.

 I’m really looking forward to it, tweet us if you’re planning to be there, it’s known as “foodie heaven”

And trust me, smoking will not be a trend this year or any year.