The season of eating

 @ hannah jenna and nicole

 @ hannah jenna and nicole

It's Halloween!  The season of eating is just beginning, with Thanksgiving, Hannukah, Christmas and New Years right around the corner.  During the summer it is easier to stay in shape, with the warm weather and less clothes being worn.  Now that you can throw on that big sweater and call it a day, it's much harder to stay disciplined.  

Here are some basic tips to make sure you don't fall too far off the fit wagon:

1. Hydration 

It's the season of drinking…WATER.  It'll help you stay full and suppress the appetite so you're less likely to binge.  Thirst is often confused for hunger.  

How much water do you actually need?

  • Divide your weight by two
  • Take that number and drink that many ounces per day
  • Example:  If you weigh 150 pounds, drink 75 ounces per day (there are roughly 8 ounces in a glass) 

2. Pre-eat

My pre-eating ritual is one shared by my good friend Jen.  For as long as I can remember we have both been pre-eating before late dinners and parties.  Have a snack before leaving, that way when the food and drinks come around, you don't go wild!

Snacks: 

Greek yogurt with a 1/2 banana and 1/4th cup of trail mix, e.g. almonds, peanuts, walnuts, raisins, cranberries

2 egg whites with 1/2 avocado or 1/2 tomato

Half of an english muffin with 2 tablespoons of peanut butter or almond butter (any nut butter really, just as long as it is unsalted! Stay away from the bloat). 

Two Laughing Cow cheese wedges and 1/2 cup of grapes or a medium sized apple

2 to 3 ounces of hummus and carrots or 10 whole grain crackers

3. Choose your vice! 

Would you rather a glass of wine or some cake?  Try to either make it an alcohol night or a sweet night, not both.  

Low cal drinks:  Vodka and club soda with lime juice, Prosecco, Cava, Sauvignon Blanc or another dry white wine (less sugar), light beer.  Stay away from anything with simple syrup, muddled fruit, or juices.  Forget screwdrivers!  

4. Don't lose your schedule

Stay motivated by having order in your life.  In the beginning of the week, decide when you will work out.  When that day comes, that is your plan, that is your friend, your buddy...that is your party.  

5. Eat breakfast 

I am truly breakfast's number one fan during all seasons but especially now!  Don't 'save your calories' for later.  Eat a sensible breakfast to jump start your metabolism and regulate your blood glucose all day.  

Breakfast ideas: 

1/2 cup oatmeal with 1 banana, or 2 tablespoons of peanut butter (or go a lil' crazy and have both).

100 calorie light english muffin with melted cheese or 2 tablespoons of almond butter

blend: 2 cups strawberries, 1 and 1/2 cups vanilla soy milk, 1 tablespoon of honey, 1 banana

1 apple and two ounces of cheese, 1/4th of a cup of nuts

Greek yogurt and 1/4th cup of granola and/or berries

3 egg whites with an english muffin with jelly

3 egg whites with 1/2 avocado (i'm really a fan of egg whites and avocado).

 

The French Paradox

My diet in France, September 2013. 

My diet in France, September 2013. 

The French Paradox means that although French people are known for eating food high in calories and saturated fat, they paradoxically have a lower incidence of obesity, heart disease and other assorted health problems. There is a common belief that French women don't get fat, and after a 10 day trip filled with French fare, I have come to conclusion that this belief should be slightly altered.  

These common rules can be applied to any cuisine and should be used when dieting or maintaining a healthy weight:

1. Flavor - Herbs de Provence is a Provencial mixture of rosemary, basil, bay leaf, lavender, thyme and marjoram frequently used in French cooking along with olive oil, chevril, mustard and shallots.  In general when food is bland, larger amounts need to be consumed in order to feel satisfied-- so spice it up! When heavily spiced and flavorful, smaller portions are needed.  

2. Portion Control - I never tell any of my patients to completely restrict certain foods that may be labeled as "bad" especially if one of these foods happen to be their favorite.  It is truly all about finding balance and practicing self control.   

3. Eat When Hungry  - This is such a basic concept, yet so heavily ignored; most of what we consume is fueled by emotions.  Feeling bored, lonely, sad or avoidant are common reasons why people eat--especially those who are overweight.  You should consciously make an effort to ask yourself if you are hungry or just feeling an uncomfortable truth you don't feel like facing. 

4. Move! - While in France I was constantly walking around while sight seeing, but my croissant consumption inspired me to find some French hills in Provence to run up and down. Exercise is crucial not only for weight control, but as as a healthy way to do detox your stress and anxiety. 

5. Pace - I think we can all agree that New York is one big rush! I found quite the opposite while traveling; meals in France are meant to be savored and can go on for hours. Though it may be your natural impulse to "shovel" in food, eating slower will guarantee a more enjoyable and satisfying meal.  You will definitely eat less due to an increased awareness that happens when you take a breath before the next bite!

6. Moderation is KEY. I repeat--KEY. Nothing is completely off limits, as long as you don't overdo it.

  

 

Alcohol, Cheese...

Life is short and depriving yourself is not a way to live.  On the opposite end, excess is also not recommended.  Being experienced on both ends of the spectrum, I have learned a balance between none and all.  

 When trying to lose or maintain a healthy weight it is important to still be able to indulge without overdoing it.  

 

Best options for Alcohol

Blue Moon 159 kcal, 12.5 gm carb

Corona Light 109 kcal, 5 gm carb   

Guinness 158 kcal, 13.7 gm carb 

Prosecco  69 kcal, 2 gm carb

Vodka with club soda 64 kcal, 0 gm carb per ounce

 

 Best options for Cheese 

Low sodium Cottage 20 kcal, 3 gm protein, 0 gm fat, 1 gm carb per ounce

Part Skim Mozzerella 71 kcal, 7 gm protein, 4 gm fat, 1 gm carb per ounce

Part Skim Ricotta  39 kcal, 3 gm protein, 2 gm fat, 1 gm carb per ounce

Swiss 106 kcal, 8 gm protein,  8 gm fat, 2gm carb per slice

 (Try to get low sodium, low fat when available.)

 

Best options for Chocolate 

Chocolate frozen yogurt 226 kcal per cup

Cacao powder (sprinkled on Greek yogurt or fruit) 60 kcal per 2.5 teaspoons

"Enjoy Life" Cocoa Loco Bar 110 kcal per bar

"Skinny Cow" Fudge bar 100 kcal per bar 

 (Avoid chocolate candy bars, anything "filled.")

 

Stress & Appetite

I have always been curious about how emotions influence eating.  

Events such as birthdays, weddings and landing a new job all call for a meal.  On the opposing side - death, break ups and losing a job also call for some sort of a meal.  Food is celebration, and food is comfort.  

Is there a physiological connection or are these learned behaviors?  

Short term stress, such as feeling nervous in a unsafe situation or the hours leading up to an important meeting can decrease intake.  The brain produces corticotropin-releasing hormone, while at the same time the adrenals increase epinephrine production.  Both mechanisms lead to a temporary suppressed appetite.  

In contrast, long term stress leads to an elevation of cortisol.  This hormone, released by the adrenal glands directly increases appetite for sweet & salty foods,  and thus begins "emotional eating."  Cortisol has also been shown to enhance motivation, including the motivation to eat.  

Though there is a physiological component to stress eating, there is also a psychological aspect.  Eating temporary relieves uncomfortable and negative feelings. This avoidance, or "numbing" only lasts as long as that bowl of ice cream does. 

So... you can partly blame your hypothalamus for that third piece of pizza but stay aware of the drive to desensitize emotions.  There are other options for comfort such as keeping a food/emotion diary, practicing meditation or yoga, talking with a friend or even just taking a ten minute walk.  It is all about taking control.

 

 

Traveling

When I'm home following a normal routine it's easy for me to eat healthy, follow an exercise schedule and keep my weight stable.  I know what works for me and what doesn't.   But traveling is another story.  It's a challenge to continue to eat relatively healthy and find time to exercise while traveling, whether it is for a weekend or 2 weeks.  

 Here are some tips on how to stay fit while traveling

1. Snacks!  If you know me, you know I always have snacks, whether I leave my house for an hour or for a week.  Planning ahead is important.  When hunger strikes, you don't have to go too far & you won't be tempted to make the wrong choices.  Also, keeping a stable blood sugar with snacks will avoid hypoglycemic fatigue & irritability.  

Snacks for the go:  Apple, almonds, baby carrots, banana, cashews, dried fruits, granola bar, oatmeal packets.  Watch the amount of nuts & dried fruits as the calories add up quicker than you think.  

2. Water.  I cannot stress the importance of adequate hydration enough!  Of course water is essential for life, but it ALSO luckily happens to curb appetite & improve digestion. 

 3. Words on menus to avoid if watching weight: Au gratin, Basted, Breaded, Country style, Creamy, Crunchy, Giant, Hollandaise, Smothered, Value.   Vacation is meant for fun, I'm not implying you should only eat boiled chicken during your trip, but having an awareness of what you're eating is imperative. 

4. Words on menus to welcome into your life: Baked, Boiled, Broiled, Fresh, Grilled, Marinated, Multi-grain, Poached, Roasted, Steamed, Stir fry, Whole grain. 

5.  Walk everywhere you can.  Every step counts. 

6. Plank and side plank.  It's an isometric full body strengthener focusing on core strength and stability.   Hold for thirty seconds for at least 3 sets.  Perks:  You can do it anywhere & will immediately will feel more toned than before.  

 

Foods that Boost Metabolism

Who doesn't want to boost their metabolism?   Adding these foods to your weekly meals will enhance calorie expenditure and promote weight loss/maintenance of a healthy weight.  

Almonds -  Monounsaturated fats lower insulin levels.   Also promotes satiety which will decrease intake.  

Artichokes -  Contains cyanarin, a compound that stimulates digestion, reduces blood glucose and enhances weight loss.  

Beans - Consumption will increase cholecystokinin, a digestive hormone that naturally suppresses appetite.  

Coffee  - Promotes fat oxidation and a short term increasing in metabolic rate. 

Grapefruits -  Decreases insulin levels.  Low insulin levels enable your body to process food at a quicker rate. 

Green Tea -  Contains the chemical EGCG that stimulates the nervous system and increases calorie expenditure. 

Salmon  -   High leptin levels are correlated with slow metabolism and weight gain.  Salmon consumption will lower leptin. 

 Yogurt - Regulates digestive tract and allows bacteria to process foods more efficiently.  Also contains calcium which is essential for weight loss.  






  

 

How Sleep affects Weight

Sleep directly affects metabolism.  Sleep deprivation causes a drop in Leptin and an increase in Ghrelin.

Leptin is a hormone released by adipose ("fat") tissue that is in charge of telling the brain that you have "had enough."  It also increases energy expenditure.  On the opposing side, Ghrelin is a hormone that stimulates appetite and decreases energy expenditure.   

 

Sleep Deprivation ---> Elevated Leptin + Decreased Ghrelin ---> Overeating without a feeling of satiety  ---> Excess calories, decreased expenditure ---> Weight gain

 

Simple ways to Boost Leptin via Diet:

1. Increase fiber.  In basic terms, fiber makes you feel "full."

2. Increase fruit & vegetable intake.

3. Increase intake of essential fatty acids Omega 3s.  A high intake of Omega 3s is  correlated with low leptin levels.  This was found by studying populations whose diet doesn't include fatty fish. Their leptin levels were higher even though their caloric intake was similar to populations that consume fish regularly.   Sources of Omega 3s: salmon, mackarel, tuna, trout, flax seed, chia seeds, walnuts & beans. 

4.  Increase Zinc intake. Zinc is involved in the regulation of Leptin.  Food sources: cashews, crab, chickpeas, oysters, lima beans & wheat germ. 

5. Limit intake of Omega 6s, found in corn oil, other vegetable oils & non-organic meats.

6. Limit simple starches & refined, processed foods. 

 

Power/Perfect Foods

A power food is one that provides the highest amount of nutrients with the least amount of calories offering optimal health benefits.   Perfect.

I know, I know.  There is no such thing as perfect.  But these ten power foods come pretty close.  Try to incorporate each of these foods into your diet (at least) once a week.  

 

Apples

Why?:  Contain quercetin - a substance that protects brain cells from free radicals.  Also, contains tons of fiber - which promotes healthy weight.

 

Avocados

Why?:  Monounsaturated fats & fiber.  You will stay satiated longer.  Also contains Glutathione & Vitamin E, both prevent aging.  Plus they have been shown to prevent oral cancer, breast cancer, cataracts and strokes.  

 

Bananas

Why?:  Fiber, potassium & YUM.  Has been shown to increase alertness, happiness (by boosting serotonin) and maintain regularity.  Also can decrease symptoms of PMS. 

 

Beans (Black beans, Chickpeas, Kidney beans, Lentils)

Why?:  Offer a combination of both fiber & protein.  B vitamins, iron, magnesium & zinc.  Also helps stabilize blood sugar.

 

Berries

Why?:  Tons of antioxidants.

 

Greek yogurt

Why?:  Higher in protein than regular yogurt, promoting a feeling of fullness.  Contains 1/2 the amount of sugar & less sodium of plain yogurt.

 

Nuts

Why?:  People who eat nuts are leaner than those who don't.  As long as you don't go overboard.  Portion control.

 

Oatmeal

Why?:  Tons of soluble fiber which lowers cholesterol & also targets belly fat. 

 

Salmon

Why?:  High in Omega 3's that reduce risk of stroke & heart disease.  Also increases serotonin.

 

Spinach

Why?:    Vit A, Vit C, Vitamin K, Folate.   Also contains phytochemicals & flavonoids.  Low in calories, high in nutrients!

 

Sweet potatoes  

Why?:  Vitamin B6, Vit C, Vit D, iron and magnesium.  Low glycemic index. 

 

Gothamist Top 10 List of NYC Vegetarian Spots

​A plant based diet includes fruits, legumes, vegetables & whole grains with limited meat & dairy consumption. People who follow plant-based diets are at lower risk for many cancers, heart disease,​ high blood pressure, metabolic disease & obesity.  

I am not strictly promoting vegetarianism, but I am promoting a plant based diet.  Especially if you are looking to lose weight.  

Included is Gothamist Top 10 List of NYC Vegetarian Restaurants.  Taim, Hangawi & Angelica's Kitchen (all on the list) are three of my favorite places to eat. 

What about Serotonin?

Serotonin is a neurotransmitter; functions include regulation of appetite, mood and sleep.  Low levels of serotonin can lead to carbohydrate cravings, depression, fatigue, irritability, social withdrawal & sleep disturbances.  

How to influence Serotonin levels via Diet:

Tryptophan is the precursor to serotonin.  Food Sources: almonds, avocado, bananas, beets, brown rice, cashews, chickpeas, miso, peanuts, pecans, pine nuts, tempeh, turkey, whole grain bread

​Calcium activates multiple neurotransmitters in the brain including Serotonin.  Food Souces: artichokes, cabbage, green leafy vegetables, kiwi, lima beans, pumpkin seeds, strawberies, watercress, yogurt

​Essential Fatty Acids play a role in the formation of hormones, along with proper functioning of neurons & chemical reactions in the brain.  Omega 3's found in chia, flax seed oil, mackerel, salmon, sardine, tuna, walnut oil. Omega 6' s found in canola oil, flax, grape seed oil, safflower oil, sunflower oil and wheat germ oil.  Gamma-Lionleic Acid found in borage oil & primrose oil

​The B vitamins (primarily Vitamin B6) are also required to produce Serotonin.  Food Sources of B6: ​bran, cod, garlic, hazelnuts, pistacchios, salmon, spinach, tahini, wheat

​It should be noted that severe deficiencies in Serotonin likely need medical attention, but including these foods in your diet can only bring benefit. 

​

​

Dopamine: Eat to be Happy

If you have high levels of Dopamine you feel good!  Low levels can lead to addictions, complusions, depression & lethargy.  Dopamine is a neurotransmitter ("chemical messenger") that is involved in the role of pleasure/reward pathway, memory and motor control.   

The amino acid Tyrosine promotes the body to produce dopamine.  Foods high in tyrosine include almonds, avocados, bananas, dairy products (which I am not a huge fan of), lima beans, pumpkin seeds & sesame seeds. Eating a diet high in fruits & vegetables will protect dopamine neurons from free radical damage. Supplementation with Vitamin B6  is also shown to increase levels, along with adequate sleep & exercise.

​Refined foods high in sugar & saturated fat interfere with brain function and can cause low dopamine levels. 

​Choose wisely. 

​

Magnesium

Magnesium has been shown to support a woman’s capacity to deal with stress.  This mineral minimizes PMS symptoms including depression & irritability.   Magnesium also promotes a healthy sleep cycle.   

Food Sources: apples, apricots, avocados, bananas, brewer's yeast, cantelope, figs, garlic, grapefruit, green leafy vegetables, peaches, sesame seeds, soybeans, tofu, whole grains

Herb Sources: alfafa, cayenne, chamomile, chickweed, dandelion, fennel seed, fenugreen, licorice, paprika, parsley, peppermint, sage

​

Organic vs. Conventional

​Not all produce is created (or grown) equally.  It is sometimes necessary to spend more to buy organic while other times, conventional carries little risk of pesticides.  

List of Most Contaminated Produce  (Buy Organic)

Apples

Celery

Cherries

Grapes

Lettuce

Nectarine

Peaches

Pears

Peppers

Potatoes

Strawberry

Spinach

​

​

​Least Contaminated Produce (Conventional is safe to buy)​

Asparagus

Avocado

Bananas

Broccoli

Corn

Kiwi Fruit

Onions

Mango

​Papaya

Peas

Pineapples

​

​

​

Label

​There are too many options!   Want some cereal?  You will have to chose from at least fifty types.  Food labels try to win you over. ( "Buy me!")  It is important to know the differences in label claims when selecting foods to purchase especially when aiming to eat a healthy balanced diet.  Below are brief explanations of label claims.

​

Calories

​​Low calorie: 40 calories or less per serving

Reduced calorie: 25% or more fewer calories per serving compared to original product

Light/lite: 1/3rd the amount of calories per serving found in the original product

​

Sodium:

Sodium free: Less than 5 mg of per serving

​Low sodium: Less than 140 mg per serving

Very low sodium: 35 mg or less per serving

Reduced sodium: Overall sodium level reduced from original product by 25% ​

Unsalted, no salt added: Contains sodium naturally occuring in food, but made without adding sodium that is normally used in preparation

​

​Fat

​Low Fat: 3 grams (or less) of fat per serving

Fat free: Less than 1/2 gram of fat per serving

Reduced fat: At least 25% less fat compared to original product

​

Sugar

​​Sugar free: Less than 1/2 grams of sugar per serving

Reduced sugar: At least 25% less sugar per serving compared to original product

​

​

​

​

Vitamin B12 Vegan Spray Supplement

Vegetarian diets lack B12.  ​ Pure Vegan Vitamin B12 spray is directly absorbed into the body.  

​B12 summary:

Functions:​ Needed for digestion, absorption of foods, synthesis of protein and metabolism of carbohydrates and fats.   Promotes growth and development by protecting nerve endings.  Also has been sown to promote regulated sleep patterns.  

Absorption: A gastrointestinal protein Intrinsic factor is necessary for B12 absorption.  Anticoagulant drugs & ptassium supplements may block absorption. ​

Natural Sources:​  eggs, cleams, herring, kidney liver, mackerel, milk, dairy products, brewers yeast & sea vegetables ( nori, kelp, kombu, dulse.) 

Symptoms of B12 deficiency:  ​constipation, depression, digestive disorders, headaches, irritability, moodiness, ringing in ears & memory loss.

Side note: Taking a B12 supplement the morning after a few drinks will greatly improve hangover symptoms.  I promise! 

​

​

photo 2.JPG

Mega Food Blood Builder

After years of having iron deficiency anemia secondary to my (mostly) vegetarian diet, I have found a supplement that increases iron stores without the uncomfortable gastrointestinal side effects of elemental iron supplements.  Anemia cured. 

​Mega Foods Blood Builder is created from whole foods (such as Beets.)  Unlike elemental iron,  Blood Builder delivers iron in a form that your body recognizes as food, therefore digests and absorbs at a greater rate.  Paired with Vitamin C which naturally increases absorption rate. 

​Though it is best to receives nutrients through a balanced diet, many vegetarians and women suffer from anemia.  Second to diet, whole food supplements are the way to go!  Unless you are a diagnosed anemic, do not take iron supplements for they can cause toxicity   

​Iron Summary:

Functions:  Production of hemoglobin and myoglobin, oxygentation of red blood cells.   Needed for energy production, growth and a healthy immune system. 

Absorption:  Vitamin C, Vitamin A and B complex vitamins, copper, manganese & molybdenum are all needed for complete iron absorption.  An intake of Vitamin C alongside Iron can increase efficiency by 25%.  ​Calcium can inhibit dietary sources of iron from being absorbed. 

Natural sources:  Eggs, fish, liver, meat, green leady vegetables, almonds, avocados, beets, raisins, rice, peaches, soybeans, kidney beans and lima beans.  

Symptoms of iron deficiency anemia include: brittle hair, dizziness, fatigue, frail bones, hair loss, nervousness, difficulty swallowing and slowed mental reactions.  


​

photo 1.JPG