Controversial Diet Book for Young Girls

We do not see children under 12 at Foodtrainers. My feeling has always been that parents versus children make most food decisions, prior to that age. If necessary, I will consult with parents of young children or refer them out to a therapist if I feel a serious issue exists.  My reaction to an upcoming book entitled “Maggie Goes on a Diet” about a 14-year-old losing weight may surprise you.

We’re away in San Francisco and I was just getting up after a long day (actually two days) of travel yesterday. My husband called me over to the TV saying, “you’ve got to see this.” George Stephanopoulos was interviewing the author (plus, plus-sized himself) about his controversial new book. I don’t recall but the subtitle was something like “diet book for young girls.” I watched the segment, did some research googling and came to the conclusion this isn’t a terrible idea, it’s just an unfortunate title.

For starters, this is not really a diet book at all. In the story, with cartoon-like illustrations, Maggie is overweight 14 year old is subject to teasing from her friends at school. Maggie joins the soccer team and starts to make healthier food choices. She ends up the star of the soccer team, loses some weight and feels better about herself. I think the word diet sends the wrong message because it insinuates something severe. On one of the message boards a comment read “what’s next lingerie for 12 year olds?” This implies that something inappropriate is written about. What’s described isn’t severe and isn’t unlike what I would do if a 14 year old came to my offices.

Those buying the book are primarily parents, if I had overweight child and wanted to broach the topic of weight loss this may not be a bad conversation starter. I have a tween son and there’s a book my friends suggested when having “the talk”.  There’s something nice about reading “a story” or looking at pictures to open a dialog up with children. I’m a proponent of telling my kids about things my way before their peers give them the wrong information or they have fear about something they don’t know about.

Why not explain to kids what a diet is, why we may gain and lose weight, why people are different sizes and how to be sensitive about this? The notion that this will create eating disorders is ludicrous to me. Children are more likely to pick up on disordered eating my watching a parent “diet” than my being informed about weight and food and exercise in an age-appropriate manner.  I talk to preschoolers about nutrition. Granted, I don’t talk to them about calories but I tell them how various foods function in their bodies, how activity helps their bones etc.

The author of “Maggie Goes on a Diet” previously wrote a book about bed wetting,

It seems his goal is to cover topics that affect a lot of children but may be touchy to discuss. Some have mentioned that Paul Kramer has no degree in nutrition but this isn’t a nutrition book. And from his size, perhaps (and I don’t know this for a fact) he has some experience growing up overweight. I will buy “Maggie Goes on a Diet” when it comes out in October even with the silly title.

Have you heard about this book? What are your thoughts about it? Do you think it’s OK for a teenager to lose weight in a controlled manner?

Don't Let Weekend Eating Weigh You Down

When you think about variables that affect our weight, what comes to mind? Portion size? Exercise? Hydration? What about day of the week? At Foodtrainers, my clients keep food journals. Items considered a treat are circled. It’s not uncommon to see weekdays that are “circle free” and weekends that look like Spirograph creations (who remembers Spirograph?) with abundant circles signifying ample indulgences.

Sure enough, research supports this day of the week concept. A 2009 study published in the Journal of Public Policy and Marketing reported “participants devoured as much as 400 calories more on weekends, a 20-percent increase.” Unlike holidays, weekends happen all the time and if you’re someone living on salads Monday through Friday who subsists on  sweets or Sauvignon Blanc come Saturday, we need to talk.

There are a few reasons why weekend eating is tricky:

We are less scheduled. During the week, the alarm is set and whether you’re at work or in school there are places you need to be at certain times.  While workplaces have there own food booby traps, they’re conducive to structure.  If you’re someone who brings meals or snacks to work you have to think about this before your day starts. You’re also likely to eat lunch when others are eating.

Weekends are another story. There’s much more winging it on the weekends. Instead of defined meals, more time around the house often leads to grazing or what I like to call pupu platter eating. Pupu platter eating isn’t pretty. I suggest a “walk through” on weekend mornings. Take a minute to think about where you’re going to be and what you will eat. Think in terms of distinct meals and snacks. Even if your day starts later I’d suggest 3 meals. This is better than two meals and ten snacks.

We are more social. Maybe you’ll have a birthday or work dinner during the week but there’s less going on. Weekends bring time with friends and family, weddings and even travel. In food terms this means increased temptation to eat more and drink more. When I point this out clients often say “should I turn down some invitations while I’m trying to lose weight?” Absolutely not (unless your mother in law is a food pusher) there’s no joy in being on house arrest but slender. Try budgeting. Look at the weekend ahead and level with yourself. How many drinks will you have Saturday night? Will there be dessert in the picture? And what about those workouts, can you fit those in around your plans? Friday is a good day to make a mental outline for yourself…unless you want more to be “circling” a lot.

Once you have one treat, may as well have another. I’ve written before about the “I’ve already blown it” syndrome when it comes to food. Nowhere is this more apparent than on the weekends. Treats happen and can and should happen even while losing weight. One treat is fine, waiting until Monday to refocus is risky. Weight loss isn’t about being “good” it’s about regrouping. Have a treat? Make the next meal on track. Regroup, regroup, regroup.

Think about this as we head into the weekend and the long weekend for Memorial Day. Nobody’s saying not to relax on the weekend but you can relax without relaxing your food (too much).

Do you eat differently on the weekends? Why do you think this is the case? Does it work for you?

It Is Possible To Overfruit

Not long ago, I wrote a post for Blisstree (love Blisstree) entitled “Eight Things to Never Put in Your Smoothies.” I talked about sorbet (does this need to be in your breakfast?), soy protein and “too much fruit”.  Regarding fruit I said, “sure, smoothies seem healthy, but the problem is that calories add up, even from fresh fruit. So avoid smoothies that are bigger than 16 ounces or are made with more than two cups of fruit.” Let’s just say people didn’t like me saying anything negative about their beloved fruit. I was told, “too much fruit, really? With all the things wrong with the American diet, too much fruit isn’t what I would hone in on.”

If we’re talking about eating habits of Americans, I’d agree. Processed food, pesticides, food dyes, hormones in our food and heavily sweetened and salted foods are all bigger problems than fruit. Most Americans, after all, eat too little fruit versus too much (unless we count juice, fruity pebbles and “fruit” snacks). However, if we’re talking about the ideal diet or what to eat in order to lose weight, I’m sorry folks it is possible to overfruit.

Don’t get me wrong, I love fruit and think fruit is a part of any balanced diet providing fiber, phytochemicals and antioxidants. Weight Watchers’ new points system allows unlimited fruit. While this may work for someone switching from the standard American diet (fast food, processed food, lots of food) to a healthier one or for someone with a significant amount of weight to lose, I think it’s a mistake for those with less to shed.

My reasoning is based on a few criteria. First, what would be a weight-related post without mentioning calories? Between breakfast, smoothies and snacks I see many new clients consuming over 400 calories from fruit. Second, this amount of fruit would contain over 70 grams of sugar or over 16 teaspoons. In case you’re shouting “but it’s fruit sugar silly” that’s part of the problem. A study in the American Journal of Clinical Nutrition suggested that fructose consumption reduces circulating levels of leptin (the hormone that inhibits appetite).  “the combined effects of lowered circulating leptin and insulin in individuals who consume diets that are high in dietary fructose could therefore increase the likelihood of weight gain and its associated metabolic sequelae.” Marion Nestle, author of Food Politics had this to say, “the metabolic problems that result from sugar intake are mostly due to the fructose content.  Less is better for health.  Fructose is sweeter than either glucose or sucrose.” Dr Nestle’s comments happened to be about soda and not fruit but fructose is fruit sugar. Speaking of sugar, the most alarming, must-read sugar article I’ve read recently was by Gary Taube’s in the NYT magazine.

If you’re just starting to make weight loss efforts or you’re losing weight and results have slowed try reducing your fruit intake. I would suggest two cups of fruit a day which is still four servings according to the USDA. If this is your current intake reduce further to 1 cup (or 2 small pieces) of fruit a day. The intention is not to eliminate fruit but just not to overdo it. And to be more of a buzz kill specific, stick to fresh or frozen fruit and skip dried fruit or fruit juice.

Do you think fruit plays a role in weight loss? How much fruit do you eat a day? Is it possible to overdo anything we eat? What is your favorite fruit?

Kosher for Foodtrainers: Top 10 Healthy Passover Snacks

At Foodtrainers, we help clients, of all religions, adapt their food plans for various holidays. After all, we see many holidays as weight loss opportunities and recently suggested nonreligious lent for all. . Passover starts tonight at sundown, do not stop reading if you aren’t Jewish. An unleavened week isn’t a bad thing for anyone. I asked Market Melissa to present some of her favorite Passover snacks that are not only Kosher for Passover but Kosher for Foodtrainers as well. Take it away Melissa.

 I find myself each year reviewing Passover food rules as I create client's food plans. Some clients feel they can actually eat better during this week, while others struggle to find appealing snack choices. After all, there is only so much matzo (aka intestinal mortar) you and your digestive system can handle.

For those of you not familiar with the dietary rules, during Passover Jewish people refrain from eating chometz or hametz, which is anything that is leavened or fermented. This includes anything made from barley, wheat, rye, oats, and spelt. The exception is matzo, which is made from wheat, but has not been allowed to ferment. Many Jews, who don’t regularly keep a Kosher house, will clear their cupboards and fill their home with “Kosher for Passover” only food.  

Here are some Foodtrainers’ top 10 Passover snacks that can be enjoyed all year round:

1. ½ a bar Matzel Toff Dark Chocolate Matzo (available in NYC at Zabars and Dean & Deluca) 

2. 1 cup of Dannon Kosher for Passover plain yogurt with ¼ cup fruit compote

3. Mock (mushroom) Chopped Liver or 2 oz. Kosher for Passover Tuna wrapped in a large  romaine leaf 

4. 2 Medjool Dates with 1 oz. of Natural & Kosher Goat Cheese – slice dates in half, remove pit and spoon goat cheese into the 4 halves 

5. Quinoa Almond Butter cookies *use Ancient Harvest Quinoa for Passover

6. Pesach Pizza: 1 Whole wheat matzo or Lakewood gluten free matzo 2 tbsp  Geffen tomato sauce  and 1/2oz natural and kosher pizza cheese (they actually have a pizza cheese).

7. Trader Joe's individual trail mix and nut packs (We like the Go Raw Trek Mix)

8. 2 oz. Empire turkey slices rolled around 1/4 of an avocado (sliced) and a dash of lemon juice

9. 1 Haolam string cheese with 1 cup bell pepper and celery sticks (if you’re going to eat any matzo you need the fiber)

10. Pre-Seder Smoothie –1/2 frozen banana, 1 cup frozen strawberries, handful baby spinach, 1-2 tsp. chia seeds, honey. Combine ingredients in blender; add ice water to desired thickness (note frozen banana slices are a tasty treat on their own).

If you observe Passover are there any other snacks you enjoy? If you're not Jewish would you consider an unleavened week? Do you ever  find it difficult to follow food rules during a religious holiday?

Lose Weight With The Blue Plate

When we think about factors that affect our appetite, stress, sleep and exercise may come to mind.  Each of these can influence hunger but so can something else you may not think as much about. Our eating is impacted by our eating environment and particularly sensitive to color. The color of your dinner plates, dining room or kitchen influences eating behavior. There’s one color that really shows promise as an appetite suppressant. That blue plate in the photo above? It just may help the scale budge.

There’s research behind color and appetite. In one study participants were placed in different colored rooms to eat. In the blue-colored room they ate over 30 percent fewer calories. In another study blue food coloring was added to food and resulted in fewer calories consumed (though food coloring isn’t suggested).One theory explains this based on the dearth of blue foods in nature. Other than blueberries, blue foods are scarce and as we evolved we used visual cues to determine if a food was edible. Blue was viewed as a non-food color possibly even poisonous. Blue is also a calming color and helps us feel more relaxed.

If you want to know what colors rev up your appetite, look no further than the golden arches. It is no accident that red and yellow are appetite stimulants. Steer clear of those colors if you’re trying to lose weight. On the other hand, blue plates, blue placemats, or even a blue light in your refrigerator may be useful weight loss tools.  I have to admit that when I first heard about blue plates, I asked myself  “who uses blue plates anyway?” Then I remembered my mother in law does. She’s Swedish and her house is filled with blue. And you know what? She’s pretty darn skinny.

Have you ever noticed color affecting your eating? Do you buy into the psychology of color? Anyone contemplating a renovation or a new blue kitchen? What’s your favorite color?

Shiver Yourself Skinny

Last week I was on a field trip with my son’s class. We went on a hike and it was freezing out. Toward the end another mom and I were joking about having to hit the restroom and she said, “the cold always makes me have to go to the pee.” I agreed then wondered why this was the case.  I emailed, Foodtrainers’ favorite doctor, and recent NYC marathon superstar, Dr O with my cold weather questions.

So, Dr O  can you explain this need to “go” when the mercury drops, is there a scientific explanation?

We have to pee more when it is cold because to maintain a core temperance, of around 98.7, our very smart bodies make the blood vessels close to the skin constrict to expose as little blood as possible to the cold.  This results in more blood in circulation, being filtered by the kidneys, and so more urine is made.  The opposite happens in the heat.  The kidneys are so smart and so underrated!

And why do our noses run during exercise or out in the cold weather?

Our noses run in cold weather because cold air is normally a lot drier then hot steamy air so our noses produce more (in my case today A LOT more) fluids to keep the nose moist.

What do you see in the ER when it’s cold out?

Hypothermia is a big problem this time of year. We have already admitted someone to the ICU with it (he was homeless and drunk) but people need to know that when exercising, this time of year, to always have their phones and ID with them.  Also, always tell someone that you are going out and what time to expect you back.

And finally (and most importantly, ha!) I heard cold weather can lead to weight loss, any truth to this?

 I think you’re referring to brown fat. Brown fat is a type of fat that burns fat. White fat is the fat your body stores excess calories in. It was thought that only infants have brown fat and that it helps them stay warm. In 2009, scientists found that adults have some of this brown, fat-burning fat.  In studies subjects exposed to colder temperatures, for longer periods of time increased their brown fat. So, in theory, in theory you can shiver your way thin.

Thanks Dr O, that’s exciting. The brown fat shows us  the upside of cold weather, we just don’t want to get carried away in our pursuit of weight loss and end up like the homeless man in the ER with hypothermia! 
Do you have any cold weather questions for Dr O? Do you have any things you feel your body does (or doesn’t do) when cold? And how friggin’ cool is brown fat?

Soup Season

While I love a good gazpacho in the middle of the summer, this time of year seems like the real soup season. Soup is fantastic on a raw, wintry day but it’s also good for weight loss efforts. Barbara Rolls’ Volumetrics research showed that when we eat soup as part of a meal, we tend to eat less. This has to due with the high water content of soup.  When choosing soup, out of the house, tomato-based, bean or broth based soups are good choices.  As if soups are “dairy free”, I find this is more strategic than asking if a soup contains cream and stick to those selections. To control sodium, stick to small sized soups and pair your soup with whole grain crackers, a side salad or fruit. I asked the writers behind some of my favorite blogs and sites for their soup selections around town or when not making their own.

Sara Reistad-Long, Svelte Gourmand

Sara and Camille's site Svelte Gourmand is one of my favorite blogs. They discuss recent research and recipes all in a tone that smart but never preachy.

I'm a big fan of Corbet & Conley's lentil and split pea soups. They're well spiced (i.e. you might get a bay leaf in your take-out container...feels very fresh). They're also rich, though. For lighter varieties, I tend to rely on Whole Foods. The flavorings are weaker, so I usually spice them up with a little sea salt, fresh ground pepper, and a splash of tabasco. A shake of tarragon can add a fun and unusual twist to anything chicken-based. 

Camille Noe Pagan, Svelte Gourmand

Off the top of my head, I love Pacific Natural Foods organic tomato soup. I grew up on Campbell's tomato soup, so it's a comfort food for me. The PNF version is similar in terms of taste, but is organic, and while not perfect, is at least made with cane syrup (instead of HFCS, which is most of the other tomato soups I've checked out--even so-called "healthy" versions), and is about 100 calories a serving. My toddler loves it, too.

Pamela Wenberg, City Baby

I've met Pamela almost nine years ago after I had Myles. She was running her new moms luncheons and I was seeking any information I could get my hands on (always loved research). She is the woman behind the City Baby books (or baby bibles) and site.

My favorite places for soup are: Corner Cafe (90th and Madison and 92nd and 3rd) and Soup Stop. I love the Broccoli soup at Corner and the Yellow Lentil at Soup Stop but I also like the Black Bean.

Melissa Gerstein, Moms in the City

Melissa is on the NYC show Moms in the City where 3 moms debate parenting issues, city life and current events and also writes a blog. I worked with Melissa on an episode of Moms in the City, we met through a friend at The Race for the Cure. Melissa sent the following suggestions:

Josie's Carrot Ginger and Artie's Matzoh Ball are my 2 NYC faves.

Lauren Johnston, Running Dialogue 

I believe Lauren and I met on Twitter, is that possible? We read each others blogs and I invited Lauren to a talk I was giving for runners. She recently  completed the NYC marathon and blogged about the whole experience.

I eat soup all winter!  There are two I really enjoy in my neighborhood (Prospect Heights).

Lentil soup from Zaytoons (it’s the thick kind, yellow lentils)

 Vegetarian Black bean soup from Cheryl’s Global Soul: 

My favorite take away soups are by far the selections at Hampton Chutney. They have carrot, sweet potato, multiple types of dal, spinach soups and they're all spicy and flavorful. The best part is the gluten-free cheese dosa that comes can with it.

What are your favorite soups in your area? Why do you like them? What comes with them? Do you eat it (the bread, crackers etc.)?