Ignore Candy Calories this Halloween

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

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

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:

1. Buy a new slow cooker and use it
2. 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

"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)

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

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

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?