SuperNutritionist

Fruit - All you can eat

2011-06-09T06:58:00.000-07:00

When I tell my clients that they can eat unlimited vegetables nobody argues with me. When I tell them they can also eat as much fruit as they want, everyone stares at me with disbelief. My position has gained some credibility now that Weight Watchers has finally lifted the banana ban, but the majority of people are still not convinced. When I say you can eat all the fruit you want, I don't mean fruit juice, fruit roll-ups, fruit loops cereal, fruit flavored pop tarts, dried fruit or even fruit smoothies. I mean fresh or frozen fruit. Even bananas. Even grapes. It amazes me that the same people that are concerned with the amount of sugar in fruit appear to be not the least bit concerned with the nutritional content of a snickers bar.

Yes there are calories in fruit. Fruit also is an excellent source of vitamins, minerals, antioxidants and fiber. It is quite possible that there are micronutrients in fruits that man hasn't even yet discovered and so the benefits of fruit can't be duplicated in a vitamin pill. Fruit also takes more time to eat than processed food which slows down your caloric intake. The fiber in fruit helps your digestive system and makes you feel fuller.

I think one reason our country has gotten so fat is not because we eat too much fruit, but because we eat too little. Fruit is in season right now. It is delicious and cheap. Eat as much as you want! Enjoy!

Left unattended, excess weight, like dirty clothes tends to pile up

2011-02-01T02:21:00.000-08:00

My house is a mess. The kind of insurmountable mess that makes you want to go back to bed. I have piles of papers, laundry (clean and dirty), dishes, shoes, coats, backpacks, toys, recyclables, and kids. I caught myself thinking over the weekend that all I needed to do was hire someone to clean the mess, to give me a clean slate. And then I laughed out loud. Because I have had someone clean up after us for years and years and my house always returns to the same messy state. Then it hit me. keeping your house clean is like being fit. You have to work at it everyday or you lose it. I have clients tell me if only they were at their goal weight, they could maintain it. To which I always say, "I would give you my body but you would ruin it". Just like cleaning your house, being fit is not a steady state. As soon as you sit back and start to admire the results of your hard work, the mess or the extra weight starts piling up again.

If you are reading this, the odds are you are super neat. I'm sure you would never dream of leaving the house with an unmade bed or a dish in the sink. It is likely I have tried to convince you that the dishes will still be there when you get back from exercising (mine always are!). But you are so busy cleaning you have no time to exercise and I am so busy exercising, I never get to clean. In both cases, what started out as a little problem is now a big one. For me, given the choice between exercising and cleaning my house, exercise will win every time.

As we all know, excess weight has a tendency to creep up on you and by the time you realize how out of shape you are, getting back into shape seems impossibly hard. I may always be a slob. And you may never be a marathon runner. But just maybe we can meet in the middle. Before I go running today, I vow to put away all the laundry. Before you put away the laundry, do you think you could squeeze a run in? And to those of you who have already figured out how to find time to exercise and keep your house clean, well knowing you are out there, gives hope to the rest of us.

Teen Body Image

2010-11-30T05:18:00.000-08:00

I have had the pleasure of having Nikki Greenbaum as my intern. She is a senior at Jericho High School and I asked her to give me her take on teens and body image.

Looking in the mirror… we all do it. In the morning before the day begins, on a bathroom break, or getting in your car. We all look in the mirror. The question that always has interested me is, what do we see? Do we see the beauty in us or do only the flaws stare back at us? In today’s culture, pressure is on most teenagers to be a certain way. The media shows a model of how one should be. Open up any magazine and you will see that “Thin is in”. Being a teenager myself, I have seen my friends struggle with this concept. Since I was younger I have always had a fast metabolism. I have never been too concerned about the way my body looks. I have noticed though from watching others, that it can be a huge struggle. I have watched close friends battle eating disorders and being overweight. I have seen their beautiful faces stare in the mirror and only three words will exit their lips, “I am fat.” I have watched them look through magazines and say, “Why can’t I look like her?” Our society seems to be overly obsessed with the way they look to others. Teenagers desire to fit in can drive this obsession to an unhealthy body image. The images in the media present teens with defined standards of attractiveness that is often not realistic. The way one appears has little to do with one’s body image. It is about self-confidence. If you walk into a pool party hiding under your towel, people will think you have something to hide. We just need to be confident and proud of the people we are. The way you see yourself shouldn't be based on how much you weigh. No one needs to be stick thin to be beautiful. I think what is beautiful is diversity. Being different isn’t a bad thing at all. It makes a person who they are. We shouldn’t look at others and dream to be them. We should look in the mirror and see ourselves. We need to look past our flaws and see our true beauty. Being thin or looking like your favorite celebrity isn’t what is beautiful. We all need to be ourselves and stop looking at what the media thinks is beautiful. So the next time you stop to look in the mirror remember this, people see what we show them.

Success

2010-08-26T04:05:00.000-07:00

My oldest son is starting high school in a few weeks. We made an appointment to see his new guidance counselor to ensure that he starts off the school year on the right foot. As I am sure you are aware, this year counts!! The guidance counselor was really lovely. She told my son that every student starts out with a 100 average and a clean slate. How inspiring! How scary! In high school she assured us, my son would most definitely succeed. Really? Based on what evidence? Of course I want my son to succeed. But he is the one who has to own it. It is up to him to put in the hard work. If we can get him to experience some success, the theory is that more success will follow.

The meeting with the guidance counselor very much reminded me of an initial weight loss consultation. My job is too get a new client excited and motivated. To get them to believe down to their core that they can succeed, even as all the evidence points to the contrary. Why should this time be different with so many failed weight loss attempts behind them? Unlike a new high school student, they are not starting out with a clean slate. There is no illusion of a perfect average. Life is not like that!! Life tends to be messy. People sometimes eat cake.

It is the all or nothing mentality that keep most people from reaching their goal. I often hear, I was doing so great until I blew it and then the flood gates opened. Here's a news flash: Eventually you are going to blow it!! I guarantee it. But if you already have success behind you, you will know that this is a temporary setback. That you can put down the cake fork and regain your focus.

In my practice, I often see people succeed. It is true that success breeds success. There is nothing more powerful than experiencing what your mind and body are capable of. If I could give my son any gift, it would be the first taste of success.

Glory Days

2010-08-12T03:02:00.000-07:00

I had a 16 year old boy in my office the other day telling me about his glory days. Apparently, he was quite the exerciser when he was 12! Almost everyone it seems carries around an image of their more fit selves. The two most common scenarios I encounter are middle-aged guys telling me what athletes they were in high school or moms who are still blaming their excess body weight on the babies they had 20, 30 or even 40 years ago.

I will always be incredibly proud of the marathon I ran in 1991. There is nothing like training for and finishing your first race. It makes you feel powerful and helps you discover what your mind and body are capable of. While I will always have marathon bragging rights, fitness is much more fleeting. You must do something almost everyday to maintain your fitness level or you will lose it. There is no getting around this fact.

Your glory days don't have to be behind you. Even though I don't think I will ever run anther full marathon, that doesn't mean I have taken up residence on the couch either. Everyday I find a way to fit some form of exercise into my busy schedule. And I am always glad I did. Look at it this way: 95% of the population is completely sedentary. If you do any amount of regular exercise, that automatically puts you in the top 5% for fitness. Not a bad place to be.

Every step you take puts you one step closer to your goal. Use your past success to remind you of what you can achieve not to psych yourself out. These are my glory days and there is no real reason they can't be yours too!

ALASKA - Fitness Lessons Learned

2010-07-21T05:19:00.000-07:00

Maybe I didn't need to travel all the way to Alaska to discover that if I eat brownies smothered in ice cream, whipped cream, hot fudge and a cherry, I am going to gain weight. Maybe it wasn't even the brownies that tipped the scale, maybe it was the all you can eat buffet, or the endless supply of candy, I mean "energy" bars that did me in. I went to Alaska on a biking, kayaking, hiking adventure. I really was in constant motion, but it appears that as much as I moved my body, I moved my mouth more! I gained 3 pounds in one week even as I cycled 6 miles uphill to breathtaking Thompson Pass.

Of course I know better. And one could argue that I was on vacation, after all. But truth be told, I allowed myself to believe that I could eat whatever I wanted because I was exercising. And it wasn't just me. The others on the tour also seemed to have a total disconnect between how much energy they were taking in versus how much they were expending. Before starting a relatively flat 12 mile stretch of the bike trip, (that actually linked lunch to dinner) I asked the guide if he thought I needed a snack. He gave me a look of disbelief as he assured me that I did not.

I fell into the exact trap that I am always cautioning people to avoid. By overestimating how many calories they burn exercising and underestimating how many calories are in their replacement snack many people actually gain weight when they begin an exercise program. Of course they often console themselves with the factoid that muscle weighs more than fat. Believe me, I did not gain 3 pounds of muscle on my trip and I'm fairly certain no one else did either!

Fitness is not a steady-state. Usually the first thing a new client will tell me about is their glory days. All I say to that is, 'What have you done for me lately?" Keeping fit is constant work. If you let your guard down, even for a weeks vacation, you are taking a risk. Eating right and exercising should be as obvious as brushing your teeth. Would you go on vacation and not pack your toothbrush?

I often tell my clients, lets trade habits for 6 months and see what happens. All I needed was 1 week to remind me that if I don't treat my body right it is going to change and not for the better!

WILLPOWER and other diet myths!

2010-05-08T05:48:00.000-07:00

Most people who would like to lose weight believe that the only thing keeping them from their goal is their lack of willpower. If only it were so easy! First off, willpower doesn't really exist Everybody eventually succumbs to temptation, it is just a matter of time. The difference between success and failure is creating an environment where you are most likely to succeed. Believe me, this is something I know about. If I make brownies for my kids (of course) there is no way I am not eating my share and I will keep eating them until the pan is empty. This is why I don't make brownies unless I'm in the mood for 800 extra calories! Its a very nice notion that you should be able to stop at one, but reality is often a different story. So, if you don't want to eat the brownies don't make them!! I know this is obvious but, where people most often mess up is when they put themselves in situations that are just too hard to resist. That's why 100 calorie packs are a brilliant marketing strategy. The idea is that you can feed your snack habit in a controlled way. The reason this usually doesn't work is that they are so unsatisfying, you tend to eat more than one.

If you really want to make long term changes in your habits, look at your environment and see what is really causing you to eat unwanted calories. Some common problems are:

Eating out of boredom. Can't you find anything else to do???

Eating in front of the computer or TV.

Not having the foods you want to eat readily available.

Having your home office in the kitchen.

Keeping snacks in your car "just in case" (In case of what???)

Buying cakes or cookies so you are prepared in case someone stops by.

Buying snacks for your kids or spouse that you find too hard to resist.

Skipping meals so you are so hungry you overeat at the next one.

Walking into Crumbs Bakery just to "see" what its about.

My advice is to stop coveting your neighbor's willpower and start creating an environment where you are most likely to succeed. And if you do wind up eating that pan of brownies, enjoy them!

Chicks on Bikes- Where are you?

2010-03-19T06:08:00.000-07:00

I can think of nothing more joyful than riding my bike outside on a beautiful day. Riding makes me feel strong and powerful. Every Wednesday I ride with Mary and Stacy. It is our favorite day of the week. We always joke that the school nurse will keep our kids if necessary until the end of our ride. The benefits of riding your bike are vast. Biking is a non weight bearing cardio exercise that helps you burn calories and build muscles. When it comes down to it, who amongst us wouldn't want a firmer butt? Riding outside can also be challenging and thrilling. There is nothing like climbing a hill, feeling your heart pound in your chest and then flying down the other side with the wind in your hair. I don't care who your instructor is, this feeling cannot be duplicated in a spin class.

I know spin classes are popular and packed. But how long can you stay on a stationary bike with a fan blowing artificial "wind" in your face? There is nothing like the real deal which is why I am always amazed by how few women I see riding their bikes outside. This surprises me even more given the fact that the vast majority of woman I ask not only know how to ride a bike, they actually own bicycles.

If you are not comfortable riding on the roads with cars, I get that. There are many bike paths on Long Island that are car free. Bethpage, Wantagh and Caumsett come to mind. I know its hard to look good in padded biking shorts, but think how good you can look when you take them off!!

This is the only life you get. Get out there and take your turn!

NO MORE EXCUSES

2010-03-09T04:39:00.000-08:00

Evidence is piling up that the human body is very resistant to changes in weight. That may very well be. But that does not explain why as a country we keep getting fatter. The human mind plays a key role in our resistance to changing habits. In my practice it is usually the people who would benefit from my help the most, that drop out the fastest. Their excuses are often fantastic. Many would rather get an invasive medical work up than empty their purses of M&Ms. Spouses and kids also get blamed a lot. As in, I have to buy junk food for them. Really? Or I don't have time to cook healthy food or exercise. I always come back with, you do what you want to do. Nobody is putting a gun to your head as you drive through the fast food window. While everyone is swimming in their own unique gene pool, it seems hard to believe that people are genetically programmed to watch TV instead of going for a walk.

If you strip away all the excuses, mostly people think it is just too hard. Well, anything worthwhile is hard. But the benefits are so great. Besides improving long term health, everyday that you eat right, exercise, get enough sleep, don't smoke, you just feel better. Mentally and physically.

Don't let another day go by.

Spring is almost here

2010-03-01T09:02:00.000-08:00

Just like I predicted, spring is almost here before many of you are ready. The ground is covered in snow but the birds are singing and the days are getting longer. I know spring is almost here because my phone is ringing off the hook with people looking to find the holy grail of fitness. Many claim they are interested in improving their health, but the vast majority of people who call me just want to look better naked. Fortunately by eating the right foods in the right amount and by exercising, you can both improve your health and look better naked. How great is that? Unfortunately, there are no shortcuts to fitness. There are no vitamins or fat burning pills to take the place of working hard towards your goal. The biggest mistake many people make is approaching eating right as an all or nothing proposition. The people who have the most success are the ones who make the best choices most of the time. Not everyone makes perfect choices all of the time. The more times you say no to unwanted extra calories, the closer you will be to your goal. Likewise, the more times you make excuses to exercise instead of making excuses not to exercise, you will also be one step closer to your goal.

I know my message is simple. Eat less, move more. But don't be fooled into thinking it is easy. It takes commitment, planning and determination to change your habits and reach your goals. The choice is yours. Ask yourself how badly do you want to change and then go for it!!

No New Years Resolutions - Please!

2009-12-28T04:28:00.000-08:00

Believe me, I understand how tempting it is to look at the New Year as a clean slate. For chronic dieters, New Year's Day is the ultimate Monday. Unfortunately, resolutions have about a 90% failure rate, combine that with the 95% three year failure rate of most diet plans, and well, you do the math. These statistics are depressing enough to send anyone to the couch with a bag of chips. But you are not anyone. There are ways to beat the odds. I know because I have beaten them and so can you.

Throw out the notion of dieting. Think long term. Besides, even the experts do not agree on what the "perfect" diet is.

Have a plan! Willpower has very little to do with eating right. Having the food readily available that you want is key. If you don't want to eat it, don't buy it.

Eat real food including fruits, vegetables and whole grains.

Beware of foods that make health claims. The healthiest foods have no labels!!

Fat-free foods are not necessarily better for you.

Avoid foods and drinks made with high-fructose corn syrup.

Eat a wide variety of foods.

Eat until you are satisfied, but not stuffed. Amounts matter as much as food choices.

Exercise is essential to weight loss and maintenance. However, beware of overestimating how many calories a workout will burn.

And as always, enjoy the foods you eat. You have a limited number of calories per day, use them wisely.

Running in the Rain

2009-12-10T03:18:00.000-08:00

Anyone can run or take a brisk walk on the first beautiful day of spring, but it takes a certain kind of dedication to run in a torrential winter rain. With Stacy O leading the charge, and Mary not at all happy about being called a wimp, we took to the streets yesterday in a steady downpour. It was glorious. The more times you exercise in adverse conditions, the more it becomes who you are. Becoming a dedicated exerciser doesn't just happen. It is a choice you make, everyday. You don't have to like exercise, you just have to do it. The secret is finding the right balance for you. I like running because it is cheap and you can do it anywhere, anytime. Also running is a fantastic calorie burner. I would rather run and eat a little more, than be sedentary and have to watch every calorie I put in my mouth. Don't wait until the next beautiful day to get started. Today is your day. Exercise is a proven way to combat winter blues. And who doesn't want to welcome the first spring day already in kick-ass shape?

The first step is always the hardest. Start by imagining yourself as an athlete. Once you accept the possibility that you can actually do this, you have won half the battle.

Always start within your abilities. Set realistic goals of maybe running 5 minutes and then walking 5 minutes.

Increase your exercise time by 5 minute increments.

Log either your miles or your minutes to keep track of how much you have accomplished.

Run with a friend for companionship and motivation. It is hard to skip a run if you know your friend is waiting for you on the corner.

Or run with your dog.

Or run your errands - literally. If you want to eat a snack run to the store and get it.

The more you exercise the easier it gets.

Besides, no one has ever felt better after eating an entire bag of chips, but people always report feeling better after exercise. So, if you are tired and stressed out, put down the greasy snacks and take to the streets. Even if it is raining. Especially if it is raining!

Thanksgiving is upon us!

2009-11-22T02:00:00.000-08:00

Thanksgiving day is almost here. Travel arrangements have been made and menus have been planned. In my personal and professional opinion, Thanksgiving is a feast day. This is not the day to start your 'diet" or to launch into a lengthy and loud discussion of how, starting today, you no longer eat anything white. Trust me, nobody cares. Your host or hostess has worked long and hard to pull together this feast. It is your obligation to eat. That's not to say that you have to stuff yourself until you are as bloated as a Thanksgiving day parade float.

Here are some strategies to help you navigate the buffet.

* Start the day with a brisk walk or better yet, sign up for your local turkey trot.

* Eat a light breakfast (maybe cereal, skim milk, fruit) and save your calories for the big meal.

* Don't fill up on cheese and crackers.

* Eat a large green salad at the start of the meal.

* Fill your plate (just once) with a sample of all the foods you love.

* Survey all of the desserts and eat the one that looks most appealing to you.

* Take leftovers home, tomorrow is another day.

* Enjoy yourself!!

Welcome to the Eating Season!

2009-11-04T05:57:00.000-08:00

Halloween, the start of the American eating season is historically a slow time for nutritionists. Nobody really wants to think about eating in moderation and exercising during the holiday season. Besides, what is the point, really when you pack away your skimpy summer clothes in favor of bulky sweaters and long pants? My phone won't start ringing again until January 1. So, with my down time (and the urging of Stacy O.) I decided to start a blog. Those of you who know me, also know that I severed part of my thumb cutting peanut brittle (don't try this at home!) so I have been forced to slow down. I hope to use this blog to inspire people to lead more balanced, active lives, filled with good (home cooked) food and less processed snacks. I plan to bust diet myths, pass along eating/exercising tips, recipes, dinner ideas and articles that I find to be useful. But first, I am going to throwout the rest of my Halloween candy and go for a long run!

I made this for dinner last night with rosemary roasted potatoes and sauteed broccoli. 5 out of 6 gave it a thumbs up. With a family of 6, I have given up trying to please everybody every night. I was inspired by a craving for Chicken Scarpariello, which I was shocked to discover is deep-fried! I made some modifications by removing the skin of the chicken and reducing the amount of oil used. Plus, I added mushrooms.

Garlic Lemon Chicken

Ingredients
12 skinless chicken thighs
3 large lemons
8 large garlic cloves
1 tsp dried sage
1 tsp dried oregano
1/2 tsp black pepper
2 tsp dried rosemary
1 Tb kosher salt
1/2 cup flour
1/4 cup white wine
1 shallot, chopped
2 cups white mushrooms, chopped
2 Tb butter
2 Tb olive oil

Place the chicken pieces in a large bowl. Add the salt, pepper, sage, oregano, rosemary, garlic cloves and juice from 2 lemons. Cover and refrigerate. Marinate until you run out of time! (up to 48 hours).

Heat oil in a large saute pan until oil is just smoking. Shake the excess liquid off the chicken (reserving liquid marinade) and lightly sprinkle chicken pieces with flour. Add chicken pieces to oil (adding more oil if necessary) and cook both sides of chicken until very brown and crusty. When chicken is very brown, place in a bake-proof dish. Preheat oven to 350.

Meanwhile, heat butter in medium saute pan over medium heat. When butter melts, add shallots, mushrooms and garlic cloves from marinade. Slowly cook until vegetables are tender. Add white wine, juice from remaining lemon, reserved marinade, 2 Tb four and cook 1 minute more. Pour sauce over chicken.

Place chicken in preheated oven and cook 40 minutes or until done.

Enjoy!!!!