Maye Musk's Nutrition Blogs, including Image and Articles for Dietitians

everydayhealth.com, Sept 2011

2011-10-05T10:34:00.000-07:00

Healthy Eating: The Experts Weigh In (about MyPlate)
MyPlate draws a picture, which is easy to understand. I've drawn this plate picture for my clients for many years. They like it and carry this picture in their mind when cooking or eating out.
MyPlate contains a variety of foods and increases vegetable intake. The more veggies we eat, the less room there is for junk foods.

http://www.everydayhealth.com/diet-nutrition/expert-answers-on-nutrition.aspx

thenextweb.com, Sept 7, 2011

2011-10-05T10:23:00.000-07:00

Entrepreneurs: 10 tips to maintain a healthy lifestyle

“We all know that exercise is essential, but a healthy diet is just as important. In the 12 months after we founded ZocDoc, I slimmed down a lot – because the service made it easy to schedule visits with Maye Musk, my dietitian. She taught me to keep a food diary, which I’d review with her every few weeks. I dropped 25 pounds that year, just by eating more conscientiously!”
– Cyrus Massoumi, co-founder & CEO of ZocDoc

San Francisco Business Times, July 22, 2011

2011-08-01T12:22:00.000-07:00

What it takes to be the mother of Tesla’s ‘genius boy’

by James Gardner Managing editor

Maye Musk says one thing often surprises people when they learn she’s the mother of Tesla Chairman and CEO Elon Musk: “People say, ‘He has a mother?’”

The Business Times found Ms. Musk after she gushed on Twitter about her baby boy turning 40. We wanted to know more about Elon Musk’s childhood. We learned perhaps more than we anticipated about Ms. Musk along the way, from tweets such as: “Booked for a nude (tasteful) shoot for NY magazine tomorrow. Great motivation to eat carefully today.”

Musk, you see, is a career fashion model, who at age 64 is still actively working, represented by agencies in New York, London, Paris, Hamburg and Toronto.

But she’s clearly also the source of some of her son’s fearsomely brainiac genes: She has two master’s degrees in dietetics and nutritional sciences. She’s passed the dietitian registration exam in three countries, including one in South Africa, which she took in Afrikaans.

Musk was a single mom for most of her three kids’ growing-up years in South Africa.

While younger siblings Tosca Musk, a movie producer and actress, and Kimbal Musk a chef-restaurant owner (and a member of Tesla’s board) are all bright and successful, only one was dubbed “genius boy.” That would be Elon, after he read an entire Encyclopedia Britannica around age 8, she said. Though Elon found school “boring,” he was always reading — even in the car — and could retain most of what he read. He also devoured anything associated with space and astronomy as a kid, his mother said. So Musk’s SpaceX venture, which makes rockets for private space flight, was no surprise to her.

As his mother, she says the hardest thing in dealing with Elon’s celebrity is the criticism. She often has to stop herself from replying to online commenters who have negative things to say about his businesses or his lifestyle, particularly his rather messy divorce.

But, as any mother would, she says the critics have Elon wrong: “He’s just determined to make things better.”

Apply for a $100 Grant to Host a NE Mini Meeting!

2011-06-13T12:36:00.000-07:00

What is a Mini-Meeting?

Named after the Austin Power’s character (Mini-NE), Mini-Meetings were created when Maye Musk, MS, RD, was Chair of NE in 2003-2004. She said that we need more than the ADA Food & Nutrition Conference & Expo (FNCE) meeting to network. We needed members to meet and share business information all over the country in their own neighborhood.

Mini-meetings in NYC started with two members attending and now has from five-to-fifteen NE members attend, some from out-of-town. The energy is high, people share what works and what doesn't in their business and everyone leaves motivated and excited.

Anyone can gather and host a Mini-Meeting in their home, office space, or at a local restaurant or coffee shop.

You can also get $100 for hosting a Mini Meeting.

NE gives $100 grants to ten qualified hosts throughout the year. This means that you can enjoy food and beverages as part of your event.

In order to be eligible for a $100 Mini-Meeting grant, you must meet the following criteria:

Pre-Meeting Checklist:
Submit Mini-Meeting Grant Application online at www.tinyurl.com/minimeetinggrant
Create Meeting Agenda
Complete CEU Form for at least 1 CPE from CDR
Receive contact information for people in meeting area (submit area codes to Incoming Director, Awards and Networking)
Advertise meeting
Twice on listserv (cc Incoming Director, Awards and Networking)
Email information to Website Manager
Email local members
Post on the NE Facebook group and on Twitter using the #nedpg hashtag
Obtain online attendee survey link
Print out blank attendee list for use during meeting

Post-Meeting Checklist:
Provide all attendees with a CPE Certificate
Email online attendee survey to all attendees within 1-week of meeting date
Write up 150-300 words for upcoming Ventures and include a photo from meeting
Submit full attendee list to Incoming Director, Awards and Networking
Once all criteria are met, your application will be reviewed and a final grant decision will be made.

Email Jen Brewer, Incoming Director, Awards and Networking at jerry_jenbrewer@hotmail.comif you have any questions. NE is here to support you.

Dissolve Energy Strips Contain Questionable Ingredients: May 2011

2011-06-13T12:30:00.000-07:00

Kyle Stack for www.weightwatchers.com. May 6, 2011
Includes Maye's quotes

I found a great statistic the other day, via Consumer Reports, that U.S. consumers spent 26.7 billion dollars on dietary supplements in 2009. Americans certainly are concerned about their health. Yet not every product may actually provide the benefits consumers think. I've found this to be the case for one energy-boosting product endorsed by NBA stars LeBron James and Amar'e Stoudemire which reported for ESPN.com's The Life.

Purebrands LLC's Sheets dissolvable energy strips are promoted to athletes as a healthy alternative to sports drinks and energy bars. The product is labeled as a dietary supplement on its packaging, and the brand's website promotes its health benefits. It contains no calories, no sugars and is stocked with vitamins E and B. All good, right? Not according to a pair of trusted dietitians whom I emailed after reading the strip's ingredients, none of which I could pronounce. (That's usually considered a bad thing since they're chemicals with often unknown health consequences.)

Roberta Anding, RD, a spokesperson for the American Dietetic Association, dismisses the idea that a zero-calorie, vitamin-laden product can boost energy. "Vitamins do not provide energy; energy comes only from calories," Anding says. An alternative to this supplement that she recommends is coffee or tea, since each is a stimulant and contains antioxidants.

Don't forget about food, either. One ounce of almonds matches the 40 percent daily value (DV) of Vitamin E that's found in Sheets, according to Maye Musk, MS, RD, a New York City-based dietitian. And almonds are just as convenient to carry as these energy strips.

Sheets contains 200 percent DV of Vitamin B6 and B12. That must look impressive to consumers. However, Musk says one cup of fortified cereal has 125 percent of B6's DV and three ounces of trout hold 90 percent of B12's DV. The point is people can get most or all of their daily DV for these vitamins from types of food that have other healthy benefits.

People have a choice. They can buy dietary supplements hoping they work, or they can make educated, healthy food choices. These strips certainly are convenient and provide the energy boost one gets from a cup of coffee. (The label states that, underneath a warning about overuse.) I just hope folks don't sacrifice their healthy eating habits for convenience.

Be Your Own Boss: Is Private Practice the Career Path for You? March 2011

2011-06-13T12:22:00.000-07:00

By Sarah Koszyk, RD

Maye's quotes:

Recommended Personality Traits:
Enthusiasm, curiosity, openness to various nutrition areas, and ready to work long hours and weekends are recommended characteristics, per Maye Musk, MS, RD, CDN, a nutrition counselor, consultant, spokesperson, speaker, and fabulous owner of a private practice in New York City.

Positive aspects of private practice:
Being in control. All three experts agreed that being in control and being one's own boss is the ultimate satisfaction. Control of one's schedule, control of one's work, control of one's time and duties: control, control, control.

Exciting and challenging new opportunities. Musk describes her established private practice leading her to new ventures in media, consulting, and speaking engagements.

Steps to take to initiate a private practice:
Decide what area you'd like to counsel but do not limit yourself and keep your day job in the beginning, recommends Musk.

Remember to follow your passion no matter what you do. "Some dietitians are born driven. I can see this characteristic in interns who do their elective with me," expresses Musk.

International Counseling Skills: SCAN newsletter Spring 2011

2011-03-30T12:01:00.000-07:00

Tips on Feeling Young

2011-03-11T06:24:00.000-08:00

As I'll be 63 next month, and really enjoy my life. My tips on feeling young are:
1) Eat well. Overeating makes you feel sluggish. Eat half portions.
2) Lose weight if overweight. Going up a size is expensive and the clothes are frumpier. Increase vegetables, fruit, 1% milk, fish.
3) Be active every day. I hate working out but force myself to do the treadmill, the stationary bike or walk every day. Also do weights and stretching. I always feel better afterward so don't know why it's so difficult to do.
4) Dress nicely and fashionably. You will feel good.
5) Be happy. Don't complain. Mix with happy friends.
6) Be interesting. Read a lot. Try new things.
7) Wake up every morning feeling good.

International Counseling Skills

2011-03-11T06:03:00.000-08:00

Read the SCAN 2011 Wellness Newsletter for this article.

The Meadville Tribune January 5, 2011

2011-01-10T19:49:00.000-08:00

A Dietitian’s Guide to Staying on Track with Good Health for the New Year

by Rosanne Rust

"Temptation over the holidays is hard to resist. You feel stuffed, bloated, and tired, like I used to be when obese. Every December holiday, I gain a few pounds. The first 3 weeks of January - no treats! No cookies, chocolates, desserts, fried foods, lychee martinis, etc. It's short-term deprivation, but I need to break the pattern and return to healthy habits. This gives me plenty of room to eat nutritious foods, and the energy to work out every day.

I've maintained a healthy weight for 22 years now. Not easy, but worth it."

Happy 2011!

2011-01-04T13:02:00.000-08:00

Every year, people gain weight between Thanksgiving and the New Year. Well, as we get older, we cannot afford to accumulate fat, especially around our waists.
So, turn around your eating habits right away. Start with:
No treats - no sweets, desserts, chips, alcohol.
Plenty of veggies, fruit, fish, whole grains, low-fat dairy, nuts.
Work out every day for 30 - 60 minutes, even if it's only a walk.
Plan fun things.
Work hard.
Enjoy life.
In 3 weeks you'll be back in shape, have high energy, fit into your clothes again and be ready to enjoy the year.

A Taste of Amsterdam

2011-01-04T12:58:00.000-08:00

by Christie Custodio-Lumsden, MS, RD, written soon after she interned with me. Enjoy!

Unfortunately, when many people hear this city’s name they immediately think about its lax laws regarding marijuana and prostitution. However, I assure you, Amsterdam is much more!

Amsterdam has long been an international melting pot. As such, it has become a gastronomic capital with a rich and diverse cuisine.

To begin your foray into Amsterdam eats, dive into Pannenkoeken for breakfast. This Dutch pancake, slightly thicker/chewier than a crepe, is dusted with sugar, drizzled with Stroop (cross between thick maple syrup and molasses), and often topped with fruit. Poffertjes, another breakfast indulgence, is essentially miniature Pannenkoeken cooked like popovers, so they’re light and puffy. Poffertjes make a nice accompaniment to a café latte.

For a less calorically-dense alternative, visit one of the small markets throughout the city for inexpensive and healthy staples like yogurt and fruit. Another option is Albert Cuypmarkt, a large open-air market just a short trolley ride outside the city. It’s a great place to stroll, shop and people watch, where you’ll find an abundance of fresh produce, and food stalls (many are outposts of larger restaurants).

Amsterdam is a great city for walking, or if you dare cycling, so by lunchtime, you’re ravenous! Luckily a wide array of choices awaits the weary traveler. Indonesian is the city’s unofficial cuisine, so Amsterdammers flock to restaurants for Rijsttafel (“rice table”). Served family-style, it’s composed of 10-30 small dishes with rice. Despite the alarming number of dishes, portions are reasonable. The dishes, served in tiny bowls, consist mainly of vegetables with a few portions meat/chicken. When in Amsterdam, I strongly encourage you to experience Rijsttafel firsthand!

For dinner, Amsterdam has everything from hole-in-the-wall cafes to imposing Michelin starred palaces of gastronomy. While there, one must visit a traditional Dutch restaurant for a taste of the Old World. Dutch cuisine is satisfying and warm. Many dishes are hearty, so indulge in traditional Hutspot (slow-cooked stew) or Erwtensoep (thick pea soup) as an early dinner, allowing time to walk it off before bed.

For a taste of modern Amsterdam cuisine, seek out a restaurant serving local, seasonal fare. A new trend has emerged whereby restaurants are choosing to serve only the very best that is available at the market on a given day, exposing diners to the true essence of the region.

I would be remiss if I were not to mention two Amsterdam staples: beer and bicycles. Conveniently positioned between two of the world’s beer capitals, Germany and Brussels, Amsterdam pubs are privy to local beer varietals not supplied beyond this region. If you appreciate fine brews, you’ll certainly be happy in Amsterdam, just be careful not to overdo it!

The second quintessential staple is the bicycle. Cars and pedestrians alike must yield to the non-stop bicycles dominating the city. Cyclists weave through web-like streets, with little regard for non-cyclists. Additionally, streets and sidewalks are paved in the same stone, with little/no demarcation between them! Should you rent a bike, be sure to spend time walking the city first to familiarize yourself with the flow of traffic.

This is just the tip of the iceberg, but having learned a bit about Amsterdam’s food scene, hopefully the next time you hear about this city, your inner gastronome will supersede your inner party animal.

The Feel Fantastic Formula for Speakers on the Road

2010-10-26T07:33:00.001-07:00

As speakers, we motivate people to make changes. As role models, we need to look healthy and vital. In order to achieve this image, we have to control our eating habits and remain active despite often grueling travel schedules.

It’s a struggle to eat well and be active on the road. Delayed planes, holdovers, lost hotel reservations, boredom, fatigue, frustration, and stress can thwart our carefully planned eating and exercise goals. All this and we’re expected to ignore the wonderful, delicious foods thrust at us at banquets and luncheons. So what can we do to feel fantastic on a hectic schedule?

Let’s find out:

1. In the Air

The key to success is planning and moderation. If you travel first class, you’ll be tempted to overindulge as you are offered alcohol, snacks, heavy meals and decadent desserts. By the time you land, you are full, tired and are asking yourself “Why did I do that?” Too much food and rich food will drain your energy. Drink less alcohol, eat smaller portions and choose lower fat foods to maximize your vitality.
If you travel coach, even though everyone complains about the food, most still eat it because it’s there. Airplane meals are not necessarily low fat and the occasional high fat meal need not concern you. For frequent flyers, again eat small portions or order a special meal 24 - 48 hours in advance, such as low-fat, low-calorie, or fruit platter options. Remember, vegetarian doesn’t necessarily mean low fat.

2. Cure Jet Lag

If flying east on an overnight flight, try to sleep on the plane. Eating only high-carbohydrate foods (bread, rice, pastas, fruit and vegetables) before and after boarding should help you get some zzz’s. Carbohydrates stimulate release of sleep-inducing chemicals (neurotransmitters such as serotonin). Upon arrival, eat a protein-rich meal (meat, poultry, fish, cheese and egg), because protein stimulates release of other chemicals (such as norepinephrin) that promote alertness and wakefulness. Add coffee or tea for that extra perk.
For westward travel, reverse the protein-carbohydrate regimen. Eat protein-rich foods and coffee before and during your flight. Upon arrival, load up on high-carbohydrate foods and avoid caffeine --- unless, of course, you have to give a presentation when you arrive. In this case, drinking fluids can minimize jet lag. Drink one glass of water every hour and on trips over six hours, avoid alcohol and salty foods that dehydrate, such as nuts, pretzels and tomato juice.

3. Eating on the Road

Once again, the key to success is planning and moderation. Never let yourself become too hungry. If you are famished, you’ll put any food into your mouth as quickly as possible. Keep nutritious snacks such as whole-wheat crackers or fruit in your hotel room, briefcase or purse for emergencies. When I arrive at a hotel, I’ll help myself to an apple from the reception desk, order a whole-wheat roll and fruit from room service, or run to a store for yogurt and fruit. Have a snack before you go out to eat so you can take your time and decide what you really feel like eating otherwise you’ll finish the breadbasket before you’ve ordered your meal!

4. Keep the Energy Level High

Restaurant portions are often large. Ask for smaller portions or share a serving with a companion. When I’m traveling, I like to order a light meal such as a spinach salad with goat cheese and dressing on the side, a glass of wine if I don’t need to be alert, a roll without butter, and coffee (decaffeinated if in the evening) with milk. Although goat cheese is high in fat, I love the taste and the portion is small. I don’t deprive myself and I don’t expect my clients to either. If the restaurant has one of my favorite desserts, I’ll have it if someone will share it with me. Otherwise, I leave it.
What about buffets? Start by strolling around and checking out the entire buffet selection. Decide to fill your plate only once and choose low fat items. If something fattening tempts you, just take a taste - often one or two bites is all you need to satisfy a craving for a high-fat food. For dessert, try fresh fruit and a scoop of ice cream. What a picture! No regrets or guilt feelings. The next time you go to a buffet, go with a different attitude. Put yourself in this picture. It’s worth it.

Hotels now offer nutritious breakfasts consisting of bran-type cereals, low-fat milk, yogurt, boiled eggs, whole-wheat toast and fresh fruit - all good choices for keeping energy high. (Sausage, bacon, fried eggs and hashed browns will zap your energy.) For lunches and dinners, replace garlic bread with a whole-wheat roll, cream soup with a bouillon-based soup, a deluxe hamburger with a small hamburger, and fried chicken with a stir-fry. Ask that food be prepared fat-free and served with gravies and sauces on the side.

5. Eating for Health

Support and boost your immune system by eating plenty of whole grain foods, legumes, fresh fruits and vegetables. Besides essential fiber, these foods also contain vitamins, minerals, and antioxidants, which protect you from heart disease, cancer and diabetes. Just taking supplements won’t do it. For example, a carrot contains fiber, vitamins and 60 chemicals (called carotenoids) that contribute to your overall health. A supplement might only have one such chemical - beta-carotene. Besides a carrot tastes much better, and is more satisfying to eat! Order a salad, vegetable soup or steamed vegetables at every lunch and dinner. If you are unable to find a variety of foods on your trip, and insist on taking a multivitamin supplement, make sure it contains no more than 100 percent of the Recommended
Dietary Allowances.

A vegetarian diet has to include more whole grains, beans, nuts, fruits and vegetables to get the same amount of nutrients as people who do eat meat, fish, chicken, milk and eggs. If you’re vegetarian, increase your plant consumption, but don’t replace meat with high-fat high-sugar foods such as doughnuts.

When choosing vegetables and fruits, look for color - the brighter the color, the more nutritious the food. For example, romaine lettuce has six times as much vitamin C, eight times as much beta-carotene and twice as much folacin (a B vitamin) as iceberg lettuce. And go for flavor. Evidence is mounting which supports the protective properties of garlic, thyme, oregano, celery, fennel, peppermint, flaxseed, ginger, nuts, licorice, basil, and hot chilies. Add them to your dishes.
6. Get enough rest

This can be a challenge for speakers with hectic schedules. Rest is essential for good health - especially for those of us on the road. Sleep deprivation can lead to raiding the hotel room refrigerator in search of instant energy. Instead, go for a walk, have a massage or manicure, take a nap, relax for ten minutes, order tea, or take a hot bath. If your energy is still low, have a healthful snack - a piece of fruit, a small salad, a whole-wheat roll. You will feel refreshed and ready to face the world again.

7. Move!

For instant, long-lasting energy, use every opportunity to be active. Use hotel gyms; stretch and do abdominal exercises in your room; walk the halls and stairs; or walk and explore the city. Feel the mood enhancing endorphins click in. The fresh air and exercise will help refuel your energy.

8. Don’t beat yourself up

One fat-full meal does not make or break a healthy lifestyle. Don’t feel guilty or let it upset you. The next day, resume your healthy routine. If you eat healthily 80 percent of the time, you will feel fantastic all of the time.

From Professional Speaker, September 1997

6. Get enough rest

This can be a challenge for speakers with hectic schedules. Rest is essential for good health - especially for those of us on the road. Sleep deprivation can lead to raiding the hotel room refrigerator in search of instant energy. Instead, go for a walk, have a massage or manicure, take a nap, relax for ten minutes, order tea, or take a hot bath. If your energy is still low, have a healthful snack - a piece of fruit, a small salad, a whole-wheat roll. You will feel refreshed and ready to face the world again.

7. Move!

For instant, long-lasting energy, use every opportunity to be active. Use hotel gyms; stretch and do abdominal exercises in your room; walk the halls and stairs; or walk and explore the city. Feel the mood enhancing endorphins click in. The fresh air and exercise will help refuel your energy.

8. Don’t beat yourself up

One fat-full meal does not make or break a healthy lifestyle. Don’t feel guilty or let it upset you. The next day, resume your healthy routine. If you eat healthily 80 percent of the time, you will feel fantastic all of the time.

It’s a struggle to eat well and be active on the road. Delayed planes, holdovers, lost hotel reservations, boredom, fatigue, frustration, and stress can thwart our carefully planned eating and exercise goals. All this and we’re expected to ignore the wonderful, delicious foods thrust at us at banquets and luncheons. So what can we do to feel fantastic on a hectic schedule? Let’s find out:

1. In the Air

The key to success is planning and moderation. If you travel first class, you’ll be tempted to overindulge as you are offered alcohol, snacks, heavy meals and decadent desserts. By the time you land, you are full, tired and are asking yourself “Why did I do that?” Too much food and rich food will drain your energy. Drink less alcohol, eat smaller portions and choose lower fat foods to maximize your vitality.
If you travel coach, even though everyone complains about the food, most still eat it because it’s there. Airplane meals are not necessarily low fat and the occasional high fat meal need not concern you. For frequent flyers, again eat small portions or order a special meal 24 - 48 hours in advance, such as low-fat, low-calorie, or fruit platter options. Remember, vegetarian doesn’t necessarily mean low fat.

2. Cure Jet Lag

If flying east on an overnight flight, try to sleep on the plane. Eating only high-carbohydrate foods (bread, rice, pastas, fruit and vegetables) before and after boarding should help you get some zzz’s. Carbohydrates stimulate release of sleep-inducing chemicals (neurotransmitters such as serotonin). Upon arrival, eat a protein-rich meal (meat, poultry, fish, cheese and egg), because protein stimulates release of other chemicals (such as norepinephrin) that promote alertness and wakefulness. Add coffee or tea for that extra perk.
For westward travel, reverse the protein-carbohydrate regimen. Eat protein-rich foods and coffee before and during your flight. Upon arrival, load up on high-carbohydrate foods and avoid caffeine --- unless, of course, you have to give a presentation when you arrive. In this case, drinking fluids can minimize jet lag. Drink one glass of water every hour and on trips over six hours, avoid alcohol and salty foods that dehydrate, such as nuts, pretzels and tomato juice.

3. Eating on the Road

Once again, the key to success is planning and moderation. Never let yourself become too hungry. If you are famished, you’ll put any food into your mouth as quickly as possible. Keep nutritious snacks such as whole-wheat crackers or fruit in your hotel room, briefcase or purse for emergencies. When I arrive at a hotel, I’ll help myself to an apple from the reception desk, order a whole-wheat roll and fruit from room service, or run to a store for yogurt and fruit. Have a snack before you go out to eat so you can take your time and decide what you really feel like eating otherwise you’ll finish the breadbasket before you’ve ordered your meal!

4. Keep the Energy Level High

Restaurant portions are often large. Ask for smaller portions or share a serving with a companion. When I’m traveling, I like to order a light meal such as a spinach salad with goat cheese and dressing on the side, a glass of wine if I don’t need to be alert, a roll without butter, and coffee (decaffeinated if in the evening) with milk. Although goat cheese is high in fat, I love the taste and the portion is small. I don’t deprive myself and I don’t expect my clients to either. If the restaurant has one of my favorite desserts, I’ll have it if someone will share it with me. Otherwise, I leave it.
What about buffets? Start by strolling around and checking out the entire buffet selection. Decide to fill your plate only once and choose low fat items. If something fattening tempts you, just take a taste - often one or two bites is all you need to satisfy a craving for a high-fat food. For dessert, try fresh fruit and a scoop of ice cream. What a picture! No regrets or guilt feelings. The next time you go to a buffet, go with a different attitude. Put yourself in this picture. It’s worth it.
Hotels now offer nutritious breakfasts consisting of bran-type cereals, low-fat milk, yogurt, boiled eggs, whole-wheat toast and fresh fruit - all good choices for keeping energy high. (Sausage, bacon, fried eggs and hashed browns will zap your energy.) For lunches and dinners, replace garlic bread with a whole-wheat roll, cream soup with a bouillon-based soup, a deluxe hamburger with a small hamburger, and fried chicken with a stir-fry. Ask that food be prepared fat-free and served with gravies and sauces on the side.

5. Eating for Health

Support and boost your immune system by eating plenty of whole grain foods, legumes, fresh fruits and vegetables. Besides essential fiber, these foods also contain vitamins, minerals, and antioxidants, which protect you from heart disease, cancer and diabetes. Just taking supplements won’t do it. For example, a carrot contains fiber, vitamins and 60 chemicals (called carotenoids) that contribute to your overall health. A supplement might only have one such chemical - beta-carotene. Besides a carrot tastes much better, and is more satisfying to eat! Order a salad, vegetable soup or steamed vegetables at every lunch and dinner. If you are unable to find a variety of foods on your trip, and insist on taking a multivitamin supplement, make sure it contains no more than 100 percent of the Recommended Dietary Allowances.
A vegetarian diet has to include more whole grains, beans, nuts, fruits and vegetables to get the same amount of nutrients as people who do eat meat, fish, chicken, milk and eggs. If you’re vegetarian, increase your plant consumption, but don’t replace meat with high-fat high-sugar foods such as doughnuts.
When choosing vegetables and fruits, look for color - the brighter the color, the more nutritious the food. For example, romaine lettuce has six times as much vitamin C, eight times as much beta-carotene and twice as much folacin (a B vitamin) as iceberg lettuce. And go for flavor. Evidence is mounting which supports the protective properties of garlic, thyme, oregano, celery, fennel, peppermint, flaxseed, ginger, nuts, licorice, basil, and hot chilies. Add th

Walletpop.com October 22, 2010

2010-10-25T09:06:00.000-07:00

12 grocery items nutrition experts would never buy
by Lan N. Nguyen

Dietary supplements: get it from your food instead

Registered dietitian Maye Musk can't understand why grocery stores waste shelf space on dietary supplements. "Why -- because of the long shelf-life and huge profit margins? Or to put fear into you that you're not getting nutrients from your foods? If you are buying fresh fruit and vegetables, low fat dairy, whole grains, fish, chicken, low fat meats, good oils, nuts, legumes and common sense healthy foods, you don't need any supplements. Before buying one, find a dietitian on eatright.org. The nutrition consult will cost you less than your supplements. You'll find confidence in eating well and start enjoying food again."
--Maye Musk, a registered dietitian based in Manhattan

http://www.walletpop.com/blog/2010/10/22/12-grocery-items-nutrition-experts-would-never-buy/

Dining with a 96 year old mother

2010-09-06T08:01:00.000-07:00

My Mom is careful about her eating habits: careful to eat healthily and get her nutrients from her food as she doesn't like swallowing pills (supplements); and careful about maintaining a good weight as she has difficulty walking. She also has dentures and finds it hard to chew nuts, raw vegetables or a steak. She has slowed down in the past 2 years, still, she's not bad for 96.

Here is an example of her daily meals:

Breakfast: Fortified high fiber cereals, 2% milk (tastier), 1/2 banana, 1 cup coffee with milk. A good breakfast starts off a good day.

Mid-morning: Whole wheat bread, 1 tsp butter, 2 tsp jam, 1 cup milk, tea.

Lunch: Avocado and tomato on whole wheat bread, or scrambled egg on toast. 1/2 cup vegetable soup. 1/2 cup grapes.

Afternoon snack: Tea, 1/2 grapefruit, yogurt, 1/2 oz fudge.

Dinner: 3 oz fish, a potato, cooked vegetables; or chicken and vegetable soup and toasted cheese; or beef and vegetable stew with rice. 1/2 cup fruit juice.

Late night snack: 1 cup milk, 1/2 cup ice cream or fruit.

There is more variety she is happy to try, but enjoys a routine without too many new flavors.

For activity, she does wheelchair exercises.

Her brain is very active. She reads a lot, a LOT! Once a week, she's picked up by wonderful ladies from the Canadian Community Center who take the oldies out to lunch and to different areas around Canmore. I went with them last week. They are given a quiz. My Mom's knowledge of all things in the world is amazing. Better than mine. That was an awakening.

When watching TV, she plays Solitaire on her laptop. She's quite addicted to this game, as I am when I visit.

Maintaining a healthy weight, eating a variety of nutritious foods and keeping the brain active are the best ways to age beautifully. Keep going Mom!!!

Dining Gluten-Free in Italy

2010-09-06T07:39:00.000-07:00

This is a great report from my colleague, Marianne Romano MPA, RD, CDN, nutrition consultant and health coach, for people traveling to Italy with celiac disease - nothing like hands-on experiences from a dietitian.

“Recently I returned from a 15-day trip to Italy with my family. I followed the Gluten-Free (GF) diet.

Italy was VERY accommodating but here are a few tips:
I packed some crackers, cereal (one box), nuts and Lara bars. The bars helped during the day with walking and touring. My sons and husband could munch on pastries, pizza and calzones (shops everywhere) and if I could not find something (maybe fruit or cheese) I always had a Lara bar or nuts that could hold me over. I am the only one in my family that did not gain weight on the trip.

The crackers came in handy in the evening when they served bread and dips in the restaurants. Often times the dips were GF but I had nothing to scoop it with. I brought my crackers after the first evening out - so I could enjoy the dips and oils.

We used a hotel for 4 days in Rome, then one week in Tuscany (at a villa with a kitchen) and then four nights in a hotel in Sorrento (south near Capri ). The cereal helped in both Rome and at the villa. I had eggs, yogurt or cheese in the morning in Rome (for protein) but used my cereal for a starch a few times. At the villa we made breakfast and the supermarket had a variety of choices. We were in a tiny remote mountain town in Tuscany. Sorrento's hotel had a full breakfast with many choices. It helps if you eat cheese. Milk is pasteurized. Pork is plentiful and served at breakfast in both the north and south. Risotto is widespread and the pork and meats are naturally cured. Fruit stands are widespread in the larger cities - Rome and Florence . Lemons & oranges and lemonade/orange stands in the south. Fish and seafood are also plentiful and delicious and can be served GF!

Pharmacies (Farmacias) are widespread in Italy and they have GF foods (not the supermarket). I purchased cookies and crackers during the trip. All of the pharmacists spoke English as well as Italian.
My parents are bilingual and I grew up with the language but am rusty.
Here are some sentences I developed (with my father's help):

Non posso mangiare il glutine. (I can't eat gluten)

Non posso mangiare il grano. (I can't eat grain)

Avete pasta senza glutine? (Do you have gluten free pasta?)

Some people speak English and some do not. If a server or waiter could not understand me (it happened twice) I was able to find the restaurant owner or someone in the restaurant to help. Everyone was very friendly and I felt very safe - even with the large tourist crowds in Florence and Sorrento.

Lastly, consider purchasing an easy Italian phrase book - I found the Berlitz Italian phrase book suitable - $8.95 at Borders.

Ciao,

Marianne Romano MPA, RD, CDN
Romanonutrition.com”

More GF experts:

Shelley Case, BS, RD
Case Nutrition Consulting, www.glutenfreediet.ca
Author: Gluten Free Diet: A Comprehensive Resource Guide

Marlisa Brown RD
GF dining out sheets in 14 languages on website www.glutenfreeeasy.com
Author: "Gluten-Free, Hassle Free" and "Easy,Gluten-Free"

HighSchoolKronicles.com August 2010

2010-08-09T12:30:00.000-07:00

Talking Nutrition with Maye Musk

Questions on Eating Disorders among Teens. Also general nutrition concerns.

http://highskoolkronicles.com/talking-nutrition-with-maye-musk/

Hamburgers

2010-08-09T07:45:00.000-07:00

I love hamburgers, especially fresh from the BBQ, grilled by a great cook.

How often do I eat red meat? About three times a week, 4 oz at the most each time.

So, when I go out to a steakhouse, and order a steak, I don't worry about the size of the steak as I know it will be huge. I cut off 4 oz, eat it with 1/4 baked potato and a side of veggies and am quite full afterward. The rest I take home and eat steak and potato for 2 - 3 more meals. Yum!

My rules:
Don't waste great tasting food.
If you can't take home leftovers, share meal with a friend, or waste rather than letting the food go to your waist.
Don't overeat on meat, potatoes or any foods.
Enjoy leftovers, just add more veggies.

'70s & '80s Model Reunion in LA

2010-08-05T07:12:00.000-07:00

Fabulous party. Talking about Aging Beautifully!!!!

Supermodels included Cheryl Tiegs, Susan Blakely, Beverly Johnson, Erin Gray, etc....

Organized by Linda Morand and Cheri La Rocque. Here I am with Cheri.

Shari Belafonte worked the camera. She is sooo sweet.

Rene Russo was very friendly. Everyone LOVED her!!!

MAC makeup runway show

2010-08-05T06:48:00.000-07:00

I did the coolest runway show in the world!!! For MAC. At 62, this job was exciting.

Here are iPhone pics.

Nothing stops us!!!

Poster at Penn Station with excellent slogan

2010-08-05T06:42:00.000-07:00

Fun shoot, but can you believe it?

"SUDDENLY THE ONLY THING HOLDING YOU BACK IS NOTHING"

Love the slogan!!! Perfect for us.

Beans, beans are good for your heart....

2010-07-26T17:12:00.000-07:00

Aim for more beans in your diet - in soups, salads, in stews or as a side dish.

Soybeans in pods (edamame) can be bought frozen. Just boil the pods in 3 mins, add a little salt, and you have a tasty snack. Out of the pods are delicious too.

Garbanzo, black, red kidney, navy, pinto and lima beans are yummy too. Have a variety.

3 bean salad is tasty - add vinegar, oil, a little sugar, diced onions and chopped peppers.

Eat beans at least 3X/week.

Tea and Good Health

2010-07-26T17:08:00.000-07:00

Tea is tasty and linked to many health benefits such as:

1. Hydration - that makes sense. It's mostly water.

2. Heart health - studies show a reduction in stroke and improved blood flow.

3. Cognition - helps maintain focus and improve alertness.

4. Weight management - no calories, or a few good calories when served with 1% milk and a sweetener.

5. There may be more benefits. Stay tuned.

Enjoy a relaxing cup of tea 3X/day.

Food and Drug Interactions

2010-07-26T14:36:00.000-07:00

Some food and nutrients interact with drugs. Should you be concerned? Sometimes... Here is when:

1. Avoiding grapefruit juice is the most common advice given to people who take anti-cholesterol drugs (statins). Maybe also large quantities of cranberry and pomegranate juice, and olive oil.

2. Tea can block the effect of some medications, including the flu drug Tamiflu. Large quantities of black tea could potentially increase the potency of a wide range of medications

3. Bitter beers and herbs (chai hu, Labrador tea, echinacea, goldenseal) can reduce the effect of the cancer drug Tamoxifen.

4. Anti-oxidant resveratrol (red wine, nuts, dark chocolate) in large quantities may enhance the potency of drugs.

5. High alcohol intake with sedating drugs (antihistamines, narcotic pain medicines) have an additive effect in the brain.

6. A low-fat diet affects epilepsy medication as these medicines dissolve only in fat.

7. Supplements in large doses could affect a drug's effectiveness. In a WSJ article, "For every drug there is, there are unintended side effects. You should expect the same thing when taking nutrients at drug levels," says Patrick Stover, director of the division of nutritional sciences at Cornell University in Ithaca, N.Y.

Good news: diet will only interact with medications when a person is consuming exceptionally large portions of particular foods. This could happen with fad diets which exclude certain food groups, which increases intake of other food groups. Eat a variety of foods to feel well.

Alzheimer's disease prevention

2010-07-26T12:00:00.000-07:00

This occurs in 1 in 8 among people over 55 and 1 in 6 for dementia. Hmmm.... Odds are not good.

How can we prevent this happening to us, particularly if a family member has Alzeheimer's?

According to the NIH task force, there is no definite answer, even after reviewing over 250 studies. Also not good.....

The good news is that all depends on YOU! That's also the bad news if you don't want to make any changes in your lifestyle.

The changes are:

1. Regular physical activity enhances brain activity and can lower risk 40%.

2. Eat a Mediterranean Diet - high in fruits, veggies, nuts, legumes, red wine, fish, good oils; also tea. Supplements are a waste of money with possible harmful side effects.

3. Keep your mind busy - be socially involved and mentally alert by reading, playing cards, doing puzzles, going to museums, socializing, learning new skills.

Also avoid the obvious - smoking, heart disease, diabetes, high blood pressure, obesity, head injury, depression.

The bottom line is to follow my mantra: Eat well, Be active, Feel fantastic!

Dining in Turkey

2010-07-20T08:08:00.000-07:00

Dining in Turkey

My dream vacation was to go to Istanbul, the favorite city of many friends, and the chance to see great mosques, like the Aya Sophia below. When an architect friend had a project to see in Turkey, I invited myself.

Aya Sophia

On the flight to London on Virgin Airlines, I ate a really good dinner, but got only one hour’s sleep. That may have prompted me to overeat at Heathrow from tiredness and because I had to wait for 3 hrs for my flight to Istanbul. However, I resisted pancakes and pastries and instead chose muesli with yogurt and milk – yummy and refreshing.

The flight on Turkish Air was pleasant and sandwiches were tasty. At the airport, Backpackers Travel (now high-end, no longer for backpackers only) had a nice, new, clean van ready to take me to the Ottoman hotel. It’s always better, when a woman travels alone, to have someone you can trust to introduce you to a new city. My friend was arriving the second day.
The Ottoman was great, and the breakfast even greater with many healthy options, although I probably ate too many whole grain cereals and breads, plus fruit, dried figs and yogurt. Before committing to five nights for me and my friend, I wanted to check it out. Unfortunately they didn't have rooms available as tourist season was starting.

Backpackers Travel showed me websites of boutique hotels, my preference, and made many calls to find one with a room for 5 days. It was the Avicenna Hotel, in the old city of Sultanahmet. The hotel was quaint and lovely so I settled in. They also had delicious breakfasts with healthy (and not healthy) foods.

The first morning was spent finding my bearings and taking the tram across the bridge. I had a salad lunch on my own in the hotel, and then went on a bus tour to the highest point on the Asia side. Yes, Istanbul is divided between Europe and Asia. The tour included a leather fashion show and heavy selling (ugh..) and a tour of a Sultan's summer palace – beautiful, and a view from the highest Asian point looking over Istanbul and the Bosphorus River.

Bosphorus and Istanbul from highest Asian point

That night, dinner was in the old city with three Muslim women from the tour. I invited myself to join them as a woman eating alone is uncomfortable. Also, it’s interesting to chat to women dressed in black hijabs wearing no makeup and with no hair showing. Two were from India, one from Germany, all converted in the past few years. They had time for dinner before evening prayers. They said they were dressed this way so they will not be noticed. I said that didn’t work as they were very much noticed - head to toe in black material in hot weather, and one is 6 feet tall! They found that amusing. I asked them about men. They said a man must choose them for themselves, not their looks. I said skanky women can’t find men, how will they? At the mosque? Well no, they are separated from the men. As I can’t give them any advice on dating, let me return to our meal.

We chose nutritious lentil soup as a starter and one of them shared a main course of meatballs with me. The famous meatballs had to be tried, and they were delicious. We then shared baklava and semolina pudding and agreed the baklava was the tastier of the dessert. They missed their late night prayers at the mosque but didn’t seem to be too bothered.

The second day my friend joined me. No more organized bus tours. We started exploring Topkapi Palace, walking through the grounds and around the buildings for hours. Beautiful and relaxing, with lunch in a non-touristy area I had found on the first day of exploring. We shared a sausage, kebab and steak platter, grilled vegetables, bread and salad. Delicious and very filling, actually too filling.... Not good.

I was warned about the Turkish Delights so had to try these sweets. I bought 2 small pieces, then the shopkeeper gave me 3 to try! Yikes! I was trying to limit my sweet intake then got sabotaged by a stranger. However, they were so good, I forgave him. Every day, I had to have a couple of Turkish Delights after my meals, and each time I was sabotaged. I resisted buying a box as that would truly be my biggest downfall.

In the afternoon, we took the tram to the last station in the Beyoglu area. As my friend is an architect, we walked up into the hills to see two Hyatt hotels and a really hip, nightclub-like W hotel. We had to sit down to rest for a while, so drank a latte in a really trendy coffee shop, House Café. Then the heavens opened up with loud thunder and lightning and the streets were turned into rivers.

When the storm cleared, we walked for another hour or two to the Four Season’s Hotel on the Bosphorus. Very glam. Then next door for a cocktail (me) and beer (my friend) at the Ciragan Palace. Happily they brought us nuts so the alcohol didn’t go to our heads. This hotel was swarming with security guards and police in boats on the water because of a meeting of the SW European Summit. We weren’t sure if we felt safer or not.

After walking for five hours we had a fish dinner under the Galata bridge. These restaurants are known for their fresh fish, and rightly so. A light, delicious meal.

For our third day, we walked to the spice market. These birds were all over the seeds. Very funny. Had to take a picture.

Birds on seeds at Spice Market

We walked up the hills and enjoyed getting lost. There were no tourists and we saw a lot of mosques, old buildings and scarves for $1. We saw then avoided the much-too-busy Grand Bazaar.

Lunch was at a typical Turkish restaurant, with cushions and lots of color. We had a delicious chicken and salad meal.

After that, the really amazing Basilica Cistern which was used for underground water storage and is full of carved columns, including two Medusa heads. Google that! Actually, Google all these sights.

The Aya Sophia museum/ancient Byzantine church/mosque was enormous and packed with busloads of tourists, so my friend found two mosques hidden in side streets. They were beautiful and had no tourists. We felt quiet chuffed about this.

That evening, we had drinks in the sedate garden of the fabulous Four Seasons in the old city, continuing with a healthy, delicious dinner in their restaurant.

We had to try the Turkish baths, so went bravely to Cemberlitas Hamami. Women are separate from men. I was shown to a locker room and given black bikini panties and a towel, taken to a large steam room with a hot marble slab and told to lie on it. The room had about 5 customers lying on the marble table and about 10 sitting on marble chairs. Looking around, I didn’t look the worst without clothing and no one knew me so I just let my embarrassment slide. The steam was hot and hard for me to breath in the beginning, however, I forgot about that when a woman in black bikini panties came over and started scrubbing my body. Ouch! Then she poured soap bubbles all over me. Nice. While lying there, 20-something girls arrived, celebrating a bachelorette party by dancing, playing drums and singing on the hot marble. They were so happy and fun. How did they do it when I could hardly breathe? I guess I’m a weakling. Their massage was in a room with 5 other ladies on tables. A really great but short 30-minute massage was done. I felt like I was in a train station. We were completely covered in oil so went to the showers. Afterwards we felt refreshed and energetic.

So at 11 pm we had drinks on our quiet hotel balcony overlooking the Bosphorus. Sublime!

On the fourth day, during another storm, we visited the archeology museum - very interesting and huge. Think Met.

Then took a cruise up the Bosphorus to where it meets the Black Sea at Anadolukavagi. We had another fresh fish lunch, beans & salad then climbed up the hill to castle ruins. It was steep and my friend was very impressed with my nimbleness and fitness.

Castle ruins with Bosphorus River and Black Sea in background

That evening, we went to the highly recommended Mikla restaurant at the Marmara Pera Hotel in Beyoglu, the best view ever of Istanbul and surroundings. They did not have a table for us so we had a drink with nuts and olives of course. Then was told a table had become free so we could enjoy food by award winning Turkish chef Mehmet Gurs. After my pina colada (a dessert), I only wanted a salad. The salad was enormous and delicious with walnuts and cheese. This is actually the portion size for a meal. The whole wheat bread was very fresh so had two slices. I would have liked more but they only serve olive oil with the bread and I like butter. My friend had swordfish and spinach - very tasty. We shared an amazing hot chocolate cake. All sophisticatedly prepared. We met two local girls and had fun chatting with them and their friends.

View from Mikla Restaurant

Our 5th day was lunch at the Orient Express restaurant at the train station - tasty but boring steak and rice. Then took a train to the hip Ortokoy area for coffee at another House Cafe. I had been told about the baked potatoes at this spot, and saw them. Looked delicious!!! Enormous!!!! The largest potatoes ever, enough for four, and you could choose from numerous fillings. I was sad that I’d already eaten so could not enjoy this treat.

We then walked along the pedestrian street Istiklal to see an interesting art exhibition then back to Eninonu. The tunnel under the road was packed worse than Grand Central and really hot so we took a cab back to the Blue Mosque, near our hotel.

We were exhausted and our feet were tired. We took it easy then had dinner at our hotel - yummy meatballs and steak with lots of peppers and cooked tomatoes which are not my favorite veggies. Finished with rice pudding, one of my favorite foods. Hehehe.

On the 6th day, the trip to the SAW airport on the Asia side of Istanbul was an interesting experience, then not so interesting. From the highway, it looks like Asia, according to my well-traveled friend - hundreds of apartment buildings one after the other, broken up by a shopping complex or mosque or factory or corporation. The driver had water, fruit juice and processed cake for us. Good service, although the cake was like a Twinkie! The flight to Dalaman in SW Turkey was one hour. In this short period, we were served tea, water and cheese sandwich or cake. Food on a short flight? Go for it Turkish Airlines!

The 2-hour trip to Club Maris was pretty, then stunning as we went through mountains with glimpses of the Aegean and Mediterranean Seas.

The luxury resort had the most stunning view I have ever seen, and I've seen many - stone islands and mountains dipping into the sea.

View from deck of Club Maris

Every meal was buffet–style - really hard for a former fatty. The first dinner consisted of a plate with 1/4 steak, 1/4 potato and 1/2 veggies – just as I recommend to my clients. The food was really good. Then the wheels came off. I had a choice of 100 fantastic desserts. It's like inviting an alcoholic to a bar. Willpower collapsed and I tried five of them. Yum! Avoided the wine or alcohol as that is not my interest.

Breakfasts were always nutritious - fruit, coffee, gruel (a tasty cereal), whole-wheat roll, scrambled eggs. I resisted pastries in the morning.

Lunch and dinner continued to be challenges as I tried hard to start with salads then a balanced plate of protein, carbs and veggies. Again I was out of control, limiting desserts to two. Oh dear.... Weight did creep up.

As for exercise, I swam and walked a bit, not a lot as it was too hot to walk around and I get bored swimming, even in the sea.

Swam here

But mainly read a book on this bed....

I should have practiced the movements of the amazing Chinese acrobats that blew me away!

My health recommendation for Turkey:
Order carefully.
If portions are large, do not finish all.
Try to avoid the yummy bread.
Even harder, try to avoid the desserts.
Be really strong at the all-inclusive resorts.
Have a fantastic time!

Maye

BettyConfidential.com July 2010

2010-07-15T10:01:00.000-07:00

Top Dietitians' Top Foods

by Jackie Newgent, RD

Milk

Besides providing hydration, milk is high in protein, calcium, vitamin D and many other essential nutrients.

“Milk is my favorite food (beverage); 1% fat is my choice. Many of my clients love milk, too, but don't think about drinking it in the afternoon as a latte, or in the evening after dinner, especially after flossing.”

–Maye Musk, MS, RD, international wellness speaker and New York City-based nutrition counselor

Dining in Greece

2010-07-14T11:19:00.000-07:00

Dining in Greece by Arete Pappas, 17 year old high-school student and future dietitian

As my origin is Greek, and the diet in Greece is Mediterranean-style, I’ll focus on healthy eating in Greece. Greece is known for its beautiful beaches, lively culture, friendly people, and of course, it’s delicious traditional cuisine. The Mediterranean diet wasn't planned for good health - this was the food produced locally by the inhabitants. It has persisted for so long because of the low income level- they couldn't afford less nutritious 'fast' food! As the area has become wealthier, bad habits have started setting in.
   In Greece, obesity is caused by high fat and high sugar foods like moussaka, gyro, pastichio, and baklava which are very tasty and irresistible. Young people are now eating fast foods from chain restaurants, which is increasing the obesity rate in Greece. Eurostat, the European Union’s statisticians, has found that 1 in 4 men, and 1 in 5 women are overweight. There has been a shift from their eating habits from the classic Mediterranean diet (fruit, vegetables, legumes, and olive oil) to a more westernized diet high in fats. Another change in Greece is that many more people drive their car to get around, rather than walking to their destination.
The solution is to focus on eating the classic Mediterranean diet, watch portion sizes, and increase daily activity. Published studies have shown that people who ate like the Greeks who followed this diet had decreased body weight, blood pressure, “bad” cholesterol, and a lower risk of developing Alzheimer’s disease and type 2 diabetes. The foods in the diet are full of antioxidants, vitamins, and minerals, which can help reduce your risk of cancer and heart disease. Some guidelines to follow include eating plenty of fruits and vegetables, whole grains, nuts, legumes, and fish.
Vegetables and fruit are an important part of the diet because they are low in calories and fat and are filled with nutrients that your body needs to stay healthy. Try adding vegetables as a side with your meals, taking up 1/2 of your plate. Steam or cook your vegetables, adding some olive oil and herbs to spice it up. Fresh fruit is also a healthy snack to eat. Satisfy your sweet tooth by eating fruit for dessert instead of high calorie desserts like pastries, baklava, and ice cream.
Nuts and legumes are also a big part of the Greek cuisine. Epidemiological studies have consistently reported that frequent nut consumption is associated with a 30-60% reduction in the risk of coronary heart disease. Many clinical trials have demonstrated the effectiveness of diets containing almonds, pecans, peanuts, hazelnuts, pistachios, macadamia nuts, or walnuts to significantly lower LDL (bad) cholesterol levels by 7 to 16 percent, without much change in HDL (good) cholesterol and triglyceride levels. Since nuts are low in saturated fat (the unhealthy fat) and are very filling, they are a great snack or addition to any salad. Stay away from salted or chocolate covered nuts. Don’t forget, since they are high in calories, control your portion by eating only one handful a day.
Legumes are also a healthy choice because they are high in fiber and protein, low in fat, and have no cholesterol. Studies have shown that daily consumption of legumes lowers your blood cholesterol levels and triglyceride levels, and improves blood sugar control. Since legumes are good sources of soluble fiber, vegetable protein, and polyunsaturated fat, eating legumes will lower your risk of heart disease. Add beans to any salad, use them in a wrap, or have them as your main entrée. Here are some authentic Greek style entrées: lentil (fakes) or bean (fasolada) soup, cooked string beans with tomato sauce (fasolakia me tomata), and oven baked giant lima beans (gigantes sto fourno).
Fish and seafood are also important in the diet because they contain omega-3 fatty acids (unsaturated fats). Fish rich in omega-3s include mackerel, trout, herring, sardines, tuna, and salmon. The American Heart Association recommends eating fish rich in omega-3s at least twice a week. According to a Harvard study, eating the recommended amount of fish weekly could cut the risk of death from heart disease by a third. According to WebMD, consuming foods with omega-3s reduces your risk of heart disease and stroke, reduces symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), and improves arthritis symptoms. Other studies have shown that omega-3 consumption lowers men’s risk of developing prostate cancer. Some commonly eaten Greek seafood include octopus (htapodi), calamari (kalamarakia), salmon (solomos), cod (bakaliaros), fillet of sole (glossa), and Mediterranean sea bass (lavraki). Instead of frying the seafood, a healthier alternative is to grill or bake it in the oven. To add some flavor, season it with herbs and spices and top it off with virgin olive oil and some fresh lemon juice.
Greeks do not eat much meat, dairy, and eggs, thus limiting the consumption of saturated fats. Saturated fats cause high blood cholesterol, which increased your risk of heart disease and stroke. Choose low-fat milk and enjoy full-fat cheeses like feta cheese in small amounts. Choose chicken or fish over red meat, but if you are a meat lover, choose lean cuts instead.
Whole grain products are also commonly found on a Greek dinner table. Consuming whole grains rich in fiber reduces the risk of coronary heart disease, helps reduce blood cholesterol levels constipation, and helps with weight management. Dietary fiber in whole grains provides a feeling of fullness with fewer calories. Greeks prefer whole wheat bread and pita over enriched white bread with every meal because to them a meal without bread is incomplete. Pasta is also commonly eaten. Cook whole wheat pasta with some olive oil, sprinkle it with herbs and spices, and add some Greek olives for extra flavor.
The Mediterranean diet also includes consuming about two tablespoon of olive oil, which is a monounsaturated fat full of antioxidants. Including olive oil in your diet may reduce your risk of heart disease by controlling LDL (bad) cholesterol levels while raising HDL (good) cholesterol. Olive oil is also known to lower blood sugars and blood pressure. Olive oil is a very common addition to every meal. It is used daily for just about everything, especially for salads. Trade in your ranch and Caesar dressings for olive oil and balsamic vinegar. Keep in mind that all oils are high in calories, so watch your consumption. Instead of adding olive oil to your diet, on top of other fats, the American Dietetic Association recommends replacing saturated fats by unsaturated fats. One of the many ways to do this is to use olive oil instead of butter, margarine, tropical oils, or shortening when cooking.
Now that you know all about the Mediterranean diet, you may wonder how to start. The key to the diet is watching your portion sizes. Everything must be eaten in moderation. For example, have only one piece of whole wheat bread instead of two, use only two teaspoons of olive oil per person in salads, and have only 3-4 ounces of meat per meal. Keep in mind that your daily food intake depends on your sex, weight, height, age, and physical activity, so there is no magic number for how many portions you will need.
An example of one portion of:
o   starch includes ½ c whole grain rice, pasta, or corn, 1 medium potato, 1 slice of whole wheat bread, or 2 c plain air popped popcorn. If you feel like having 1 ½ c of pasta for dinner, for example, simply limit the consumption of other starches throughout the day.
o   non-starchy vegetables includes 1 c leafy vegetable, 1 tomato
o   fruit includes 1 medium apple, ½ banana, 15 grapes, ½ c berries
o   protein includes ½ c beans, 3-4 ounces lean meat, poultry, or fish, 1 tbsp peanut butter, or 1 egg
o   fat includes 5 olives, 1 tbsp oil, 1 tbsp nuts
An easy way to visualize serving sizes is the following analogies: 1 c of grains, veggies, and fruit is equal to your fist or a baseball, ½ c or 3 oz is equal to the size of your palm or a deck of cards, 1 oz of cheese or peanut butter is equal to your thumb or two dice, and 1 tsp is about the size of the tip of your thumb (refer to Figure 2). A quick and easy method to follow, especially when eating out, is the “plate method.” Half of your plate should be non-starchy vegetables, ¼ should be grains, and the remaining ¼ should be protein.
Last but not least, don’t forget to be active. In the past Greeks, especially the ones living in the suburbs, walked just about everywhere; they walked to the grocery stores and markets, to cafés to enjoy a frappe (Greek iced coffee), and even to the hair salon. They did not rely on cars as much as we do here in America. Regular physical activity has countless health benefits. It is the best thing you can do to improve your health. First off, exercise improves your mood, manages your weight, promotes better sleep, boosts your energy level, and combats chronic diseases. For example, regular activity can lower your risk of heart disease, prevent osteoporosis, type 2 diabetes, some cancers, and prevent or manage high blood pressure or cholesterol. Try and do 30 minutes of moderate or vigorous exercise a day. Join your local gym or health club or even take a fun dancing class! However, you do not have to dedicate hours at the gym. If you can, great, but if you are too busy (like most of us) do not worry! Try to incorporate physical activity during the day by taking the stairs and taking a walk during your lunch break. So put your walking shoes on and get ready to embark on a journey for a healthier new lifestyle.
The only way to slow down the increasing rate of obesity in Greece is by educating the public on eating better by following the Mediterranean diet and living a healthier and active lifestyle. Greeks need to stop going to gyradika (fast food places selling gyros) and choose to eat something healthier, following the guidelines outlined above. Eat whole grains, high quantities of vegetables and fruit, nuts and legumes, fish, and must limit consumption of animal products like meat and dairy. Refer to the attached Mediterranean food guide pyramid (Figure 1) created by the Nutrition Department of Harvard School of Public Health. Some tips to keep in mind are: chose plant foods and fish over animal products, eat vegetables or fruit with every meal, substitute butter and dressings for virgin olive oil, trade in enriched wheat products for whole grains, and reduce saturated fat intake by eating healthy fats found in nuts.
Even though consuming all of the foods included in the diet has many health benefits, they must not forget to watch portion sizes. Refer to the attached portion size chart (Figure 2) on the go to assure yourself of how much food you should be eating. Last but not least, make it a priority to be active; time spent exercising and engaging in moderate activity adds years to your life, which makes it worth it in the end!

Figure 1

Figure 2

Works Cited
Addison, Shawn. The Olive Oil Source. The Olive Oil Source, 2009. Web. 9 May 2010.
Madden, Cordelia. “Obesity is a Disease.” Helleniccomserve.com. Hellenic Communication
     Service, n.d. Web. 8 May 2010.
n.p. International Obesity Taskforce. International Association for the Study of Obesity, n.d.
     Web. 9 May 2010.
n.p. “Mediterranean diet: Choose this heart-healthy diet option.” Mayo Clinic.com. Mayo Clinic,
     n.d. Web. 7 May 2010.
n.p. “The Growth of Obesity.” alternative-healthzine.com. Alternative Healthzine, n.d. Web. 10
     May 2010.
n.p. The Nutrition Source. Harvard School of Public Health, n.d. Web. 8 May 2010.

Turkey

2010-06-26T08:15:00.001-07:00

Just returned from a great time in Istanbul and a resort near Dalaman. Stick around for experiences and pics....

More veggies, less aging

2010-05-22T17:09:00.000-07:00

Illness is aging. Lower your lung and prostate cancer risk by increasing your intake of cruciferous vegetables (cabbage, cauliflower, kale, Brussels sprouts). The antioxidants, isothiocyanates, in these vegetables will protect you from both of these deadly cancers.

At 62, in Really Cool Music Video

2010-05-21T14:44:00.000-07:00

Photographer Nigel Parry's Music Video of Charlie Mars (Meet Me By The Back Door) has made its debut.

Vanity Fair wrote an article about the project.

See the Link below for both the Video and Article!

http://www.vanityfair.com/online/daily/2010/05/vf-exclusive-nigel-parrys-directorial-debut.html

You'll recognize me. I'm the only older woman with white hair. My kids and grandsons think it's really cool. Me too.

Ginger Reduces Pain

2010-05-03T11:46:00.001-07:00

In a new study, researchers at the University of Georgia have found that daily ginger consumption also reduces muscle pain caused by exercise. http://www.medicalnewstoday.com/articles/189359.php

Go through your old recipe books and experiment with ginger in many meat, fish, chicken and vegetable dishes.

Or find tasty recipes on: http://www.eatingwell.com/recipes_menus/collections/healthy_ginger_recipes

Good news for coffee lovers!

2010-05-03T11:45:00.001-07:00

According to a Norwegian study, up to five cups of coffee a day may reduce heart disease, Parkinson's and Alzheimer's. However, these benefits are negated with more than five cups a day.

This doesn't mean you have to force yourself to drink 5 cups of coffee a day. There are many foods and beverages that can help reduce diseases.

This means, if you're having 2 or 3 cups of coffee a day, that's okay. And I'm talking about 8 oz cups, not super-sizing 16 oz cups!

Keep hydrated!

2010-05-03T11:44:00.001-07:00

According to a report made by the Institute of Medicine, 5 cups of fluid a day is good for hydration of the skin, muscles, circulation, and all organs in the body. Fluids include fruit juices, skim or low fat milk, broths, sparkling water, tea, soups, watermelon, pickles, oranges, lettuce, and tomatoes.

So, forget the myth of 8 glasses of water/day. Drink when thirsty, and it doesn't have to be plain water.

Spices: Capsaicin

2010-05-03T11:43:00.000-07:00

Capsaicin in chilies trigger pain receptors in your mouth, signaling your brain to release feel-good endorphins. Spice up your salads or soups by adding red pepper flakes or diced chili peppers.

Here are some good chili recipes. http://www.goodchilirecipes.com/

Spices: Curry

2010-05-03T11:42:00.002-07:00

Curry lowers plaque deposits in brain and reduces Alzheimer's disease. Add curry to stews and dust over rice and bean meals.

Spices: Curcumin

2010-05-03T11:42:00.001-07:00

Curcumin reduces inflammation and aids muscle repair after heavy exercise. Stir curcumin in low-fat cottage cheese and sliced fruit.

If you're not sure what curcumin is. Curry powder is largely composed of turmeric, the source of curcumin and other compounds. So you really have to be a specialist in spices to know the origins of these tasty powders.

Find yummy recipes on the Internet.

Spinach is Special

2010-05-03T11:41:00.001-07:00

In a study, spinach lowers your risk of ovarian cancer. Does that make spinach special?

Actually many fruits and vegetables lower your risk for many diseases. It's just that sometimes studies come out focused on one fruit or vegetable only.

The bottom line: eat more vegetables, including spinach.

Super-Veggies

2010-05-03T11:39:00.000-07:00

Some vegetables sound more healthy than others, depending on the published research.

Many studies have found that cruciferous vegetables (broccoli, cabbage, collards) lower risk for lung, colon, breast, bladder and ovarian cancer.

This means include more veggies in your diet, including broccoli, cabbage and collards.

Nuts and seeds - great for snacks

2010-05-03T11:38:00.000-07:00

For my clients, I encourage them to keep baggies of nuts and seeds in their bag or office to prevent hunger. When people are famished, they eat anything in sight. Unfortunately, salads and fruits are not in sight, so it means chips, candies, chocolates, brownies, donuts, muffins... Need I say more.

Even though nuts and seeds are high in calories, they are also rich in potassium, magnesium, iron, zinc, copper and selenium. They provide health benefits such as help prevent cancer, control cholesterol levels, and are good for skin.

So, if you eat 1/4 cup nuts for a snack in the afternoon, don't worry about the calories. When dinner rolls along, you won't pig out because you won't be starved!

Avocado

2010-05-03T11:36:00.000-07:00

Avocado reduces level of bad LDL cholesterol (monounsaturated fats), helps maintain healthy skin and prevents skin aging and menopausal hot flushes (Vitamin E), and prevents fluid retention and high blood pressure (potassium).

Shoveling snow

2010-05-02T12:39:00.000-07:00

Keep active all year round, so you can be fit enough to shovel snow in winter.

Most heart attacks occur in the cold months as the arteries in the heart constrict and blood pressure rises.

Don't want to scare you, but rather encourage you.

Skiing when tired

2010-05-02T12:37:00.000-07:00

Skiing is a great activity for the winter, just don’t ski when tired. Most accidents happen when skiers are tired at the end of the day.

We don't have to prove anything, we can ski less and avoid injury.

Depression

2010-05-02T12:36:00.000-07:00

Feeling depressed? Go and work out. Now!

Exercise works as well as prescription drugs in treating and preventing the return of clinical depression .

Let us know if that worked for you!

Hiking is good

2010-05-02T12:31:00.000-07:00

We want to move our bodies and try all sorts of activities, but if we overdo something new, we can hurt ourselves.

If you are going hiking, prepare for climbing up the hill by going to the health club and walking on a treadmill at a 15% incline or using a stair climber.

Prepare for your downhill journey by doing squats, presses and weights. Get your legs and back strong.

Some health clubs may even have hill climbing equipment.

Enjoy with less pain and injury.

Soy

2010-05-02T12:28:00.001-07:00

Soy is really tasty, especially if eaten as edamame. Buy these frozen pods, cook in 3 minutes, and suck out the beans.

Some people love tofu and soy milk, but not me.

Isoflavones, the antioxidants in soy, lower cholesterol, heart disease and cancer; are good for bone health, menopause, brain function and memory. A bonus, it also contains choline.

Enjoy!

Iron

2010-05-02T12:25:00.000-07:00

How much iron do we need?

Not much if over 50. Do not take iron supplements unless a dietitian recommends it, and then only after taking your dietary food record.

Animal foods contain heme iron which is well absorbed: liver, meat, sausages, dark meat of turkey. Eat 3 oz twice a week. If you eat at a steakhouse, the portion could be 12 oz! Be sure to take it home and eat over 3 days.

Plant foods contain non-heme iron which is less well absorbed: whole grain and enriched cereals and pasta, dark green vegetables, dried fruits and legumes.

Be sure to get iron from food as iron deficient anemia results in low energy and skin pallor.

Omega 3

2010-05-02T12:22:00.000-07:00

Omega 3 fatty acids are anti-inflammatory, lower heart disease and prevent skin cancer.

Eat 3 oz fatty fish 3x/week: sardines, salmon and black cod. That's not a lot of fish, just you need to eat it regularly. If you go out for dinner, take half your fish home and eat the next day.

Other sources include fortified eggs, walnuts, flaxseeds and canola oil.

Keep cans of fish handy for a light lunch.

Magnesium

2010-05-02T12:21:00.000-07:00

Keep magnesium-rich foods in your cupboards to maintain good heart health.

Foods such as bran, avocado, wheat germ, shredded wheat, pumpkin seeds, cashews, spinach, peanut butter, potatoes, lentils, bananas, broccoli, baked beans, almonds and whole wheat bread.

Plenty of foods to choose from. Enjoy!

Vitamin D

2010-05-02T12:20:00.000-07:00

Vitamin D is needed for calcium absorption to keep bones strong and lower risk for aging signs such as dementia, type 1 diabetes, autoimmune and periodontal diseases.

Increase Vitamin D intake with 15 minutes sunshine/day and eating more salmon, tuna and fortified milk, orange juice, yogurt, soy milk, rice drinks and cereals.

Excess, in supplements, leads to kidney stones and deterioration of muscle and bone mass.

Fortunately the Vitamin D-rich foods are tasty and easy to incorporate in the diet.

Vitamin A

2010-05-02T12:18:00.000-07:00

Vitamin A is crucial for good vision, immune function and other bodily functions.

Foods with vitamin A include meat, fish, eggs, fortified cereals, and dark-colored fruits and vegetables like oranges, carrots and spinach. Many to choose from.

Never eat more than 3,000 micrograms of vitamin A/day, because higher levels can cause severe liver disease. That means, see a dietitian before taking a supplement.

Find a dietitian on www.eatright.org or look for RD (Registered Dietitian) behind name.

Hypertension, salt and potassium

2010-05-02T12:15:00.000-07:00

Do you have hypertension (high blood pressure)?

First of all, lose weight if overweight.

Secondly, eat low salt, high potassium foods to reduce your risk for high blood pressure and stroke.

High potassium foods include oranges, grapefruit, tomato and pineapple juices; green peas, potatoes, bananas, meat and milk. Yum!

Enjoy tasty foods and stay in good health.

Folic acid/folate

2010-05-02T12:11:00.000-07:00

Obtaining sufficient daily quantities of folate – 400 micrograms/day - is easy as this vitamin has been added to bread, cereal, pasta, flour, crackers and rice, and is found in fruit, juices, green leafy vegetables and legumes. You're sure to eat plenty of these foods every day, otherwise you should.

Folic acid reduces your risk of heart disease and colon cancer.

Too much is harmful, so be sure to check with your dietitian before taking supplements.

Vitamin B12

2010-05-02T12:06:00.000-07:00

Many times you'll read somewhere that you're in danger of being deficient in a certain nutrient.

If you are concerned about your vitamin B12 intake, eat animal proteins such as meat, fish, chicken, fish, milk and cheese. You don't have to eat or drink a lot, just regularly.

Another source of vitamin B12 is cereal. It is easily absorbed because it is sprayed onto cereal during processing.

B12 is important as it helps alleviate depression in the elderly, helps the elderly sleep better, and helps improve mental health. We all need this help.

As you can see, a wide variety of foods will give you the B12 you need. Now don't panic.

How much water?

2010-04-30T11:49:00.000-07:00

We don't have to drink a lot of water per se, we just need to take in fluids.

According to a report by the Institute of Medicine, five cups of fluid a day is good for hydration of the skin, muscles, circulation, and all organs in the body.

Fluids include fruit juices, skim or low fat milk, broths, sparkling water, tea, soups, watermelon, pickles, oranges, lettuce, and tomatoes.

You don't have to force yourself to drink plain water, if you just don't like it.

Use herbs and spices liberally

2010-04-30T11:46:00.000-07:00

Be a creative cook. If necessary, follow recipes or read labels of herbs and spices. Many have health benefits. For example:

Herbs and spices limit bacterial growth, reduce tumors and settle an upset stomach.

Ginger boosts digestion. Add to sorbet.

Curcumin reduces inflammation and aids muscle repair after heavy exercise. Stir curcumin into low-fat cottage cheese and sliced fruit.

Curry lowers plaque deposits in the brain and reduces Alzheimer's disease. Add curry to stews and dust over rice and bean meals.

Capsaicin in chilies trigger pain receptors in your mouth, signaling your brain to release feel-good endorphins. Spice up your salads or soups by adding red pepper flakes or diced chili peppers.

For recipes with many herbs and spices, visit Madhu Gardia's website: http://www.madhugadia.com/en/madhu_s_books/

Stay in good health by eating flavorful foods!

Nuts for snacks

2010-04-30T11:43:00.000-07:00

We are talking about 2 T of nuts, not half a cup! Add nuts or seeds to a yogurt for a filling afternoon snack.
Nuts and seeds are rich in potassium, magnesium, iron, zinc, copper and selenium that help prevent cancer, control cholesterol levels, and are good for the skin.
It's fun to eat yummy satisfying foods and feel fantastic.

Avocado for lunch

2010-04-30T11:11:00.000-07:00

Make a quick, tasty and healthy lunch with whole wheat toast, 1 tsp margarine, 1/4 cup avocado, diced tomatoes and onions.

Avocado (monounsaturated fats, vitamin E, potassium) reduces levels of bad LDL cholesterol; helps maintain a healthy skin; and prevents skin aging, menopausal hot flushes, fluid retention and high blood pressure.

Enjoy your meal and feel happy you made this good choice.

BettyConfidential.com April 2010

2010-04-29T12:55:00.000-07:00

Top Tips from Top Dietitians
by Jackie Newgent

“If you have Night Eating Syndrome (NES)--which means you eat more than 25 percent of your calories after dinner, then you have to stop that bad habit right away. No food after dinner. Floss and brush your teeth to avoid temptation. If you get hungry, drink low-fat milk or eat a plain yogurt. This is going to be hard for the first three nights, after that it will be easier.”
--Maye Musk, MS, RD, international wellness speaker and New York City-based nutrition counselor

Maxim.com April 2010

2010-04-22T12:13:00.000-07:00

Maxim.com Reviews the KFC Double Down

by Dave Odegard

Part of the reason the Double Down is so unbelievable is that while the country is in the midst of an obesity epidemic, it's an obvious example example of our outright gluttony. According to nutritionist and dietitian, Maye Musk, MS RD, the sandwich’s 540 calories (at least according to KFC) actually isn’t that bad, but she was concerned about the listed amount of fat and salt.

“At 32 grams fat, you have half your fat intake for the day which is 65 grams,” she explained. “The amount of saturated (bad) fat is not listed yet but it is sure to be high, with the bacon and cheese filling…Salt intake is 2300 mg per day so [at 1,380 mg in just one sandwich] you are past half your daily intake. If you're at risk for heart disease, the recommendation is under 2000 mg. In just one food item, you will be close to your limit!”

KFC does offer a slightly healthier grilled version of the Double Down, but Musk pointed out that it has higher amounts of salt. Either way, she wasn’t impressed.

“This sandwich is not for anyone who wants to be healthy,” she said.

I felt the Double Down sitting like a weight inside me as every ounce of energy was sapped out my body. Musk later explained that it takes a lot of energy to digest a large amount of fat.

“The energy needed for metabolism and daily working of the body is concentrated in the stomach for digestion,” she said. “This makes you lose your energy and crash.”

Cooked Tomatoes are good for you

2010-04-22T11:36:00.001-07:00

Lycopene, an antioxidant in tomatoes, lowers the risk of heart disease and cancers such as prostate and stomach. It is better absorbed when tomatoes are cooked. Enjoy tomato salsa, soup, paste and sauce.

Aging Beautifully

2010-03-15T15:05:00.000-07:00

As I'll be 62 next month, and just did my first nude modeling job for the February 22nd, 2010 issue of Time magazine, a good friend suggested I start a blog on Aging Beautifully.

So, what is the secret? First of all, eat well most of the time to maintain a slim and healthy weight. Secondly, be active to keep your body moving and the muscles strong. Thirdly, have fun with family and friends.

In reaching your 60's, you've been through some hard times. You know they pass. This is a good decade to decide to enjoy the rest of your life. As my first book title says "Feel Fantastic." Now the theme is "Feel Fantastic for the Rest of Your Life!"

More to come.....

Professional Speaker, September 1997

2010-01-09T10:09:00.001-08:00

The Feel Fantastic Formula for Speakers on the Road
By Maye Musk MS MS RD

As speakers, we motivate people to make changes. As role models, we need to look healthy and vital. In order to achieve this image, we have to control our eating habits and remain active despite often grueling travel schedules.

1. In the Air

2. Cure Jet Lag

3. Eating on the Road

4. Keep the Energy Level High

5. Eating for Health

6. Get enough rest

7. Move!

8. Don’t beat yourself up

Dietitians to the Stars

2010-01-09T09:57:00.000-08:00

by Hannah Fiske, Today's Dietitian, February 2003

An article about dietitians with celebrity clients:

"Many celebrities who come to see me are totally confused because they need to be thin but just don't know what to eat. Some are naturally thin and have never had a problem with weight, but may have noticed their energy levels dropping because they are trying to follow all the latest diets and end up eating things that are completely wrong for them."

Once their eating habits are normalized, she adds, her clients feel so much better that they wonder why they never considered simple common sense in the first place.

"When I go to a reception with models and actresses, all I hear is, 'Don't bring me carbs, don't bring me carbs.' They have to be so slim that they can only eat just a little, so there seems to be no point in tasting the delicious desserts."

At most social functions, Musk adds, there is surprisingly very little healthy food to be had, and celebrities cannot afford to let themselves go to town on the fried, starchy foods. "They have to stick to fruits and vegetables, and have to search hard for some protein separated from the starch that will harm their caloric intake."

"It annoys me that people are often not offered more healthy choices. Sometimes, at certain high-society receptions, they serve trays of little vegetable and fish appetizers and the portions are very small. They are delicate and beautifully done. When you see them, you know you can get through the evening without having to go vegetarian."

Because, just like the rest of us, they enjoy eating and hate feeling hungry, Musk advises her celebrity clients to eat a large amount of vegetables and fruits every day. "When you add three fruits and four vegetables, it looks like so much food. It is also important to ensure that clients take in an appropriate amount of dairy, she adds, since they tend to eat unhealthfully when they work."

"When I was shooting a commercial a few weeks ago, we could eat a wonderful bowl of cereal with fruit and skim milk, or else we could have a three-egg omelet with bacon and sausage. There are choices to be made, and the people working behind the scenes carrying all the heavy props need those calories."

Actors and models, however, should opt for the ligther fare, Musk says, despite the fact that many 18-year-old models she works with eat whatever they want and never develop a bulge. "It never occurs to them to load up with vegetables and fruit, though, because they are just typical teenagers."

South Africa: Many Influences

2010-01-09T09:55:00.000-08:00

Current Health 2, November 2003
By Dee Murphy, R.D., L.D.

South Africa is home to many different cultures. For instance, in one part of the country, Great Britain influences people’s tastes and manners. In other parts of the country, Portuguese, Jewish, Dutch, French, Indonesian, or Malay customs may dominate.

Some favorite foods include bobotie (meatloaf with curry), vegetables prepared with butter and sugar, koeksusters (fried twirled dough dipped in syrup), and biltong (dried salted meat). South Africans also eat elephant and Mopani worms, but tourists seldom do. Maye Musk, a registered dietitian in private practice in South Africa for 20 years before she moved to North America, says that she loves the traditional African food. “Puthu pap, a stiff cornmeal porridge that is served with meat, tomato, and onion sauce, is delicious,” says Musk. “It tastes very much like polenta [mush] but is white and looks like mashed potato. Because many Africans are lactose intolerant, the cooks are very happy when milk goes sour. Then it can be used to make sour puthu pap.”

Media Savvy Musts

2010-01-09T08:49:00.000-08:00

Feel Confident at Your Next Media Interview

Believe me, there is nothing scary about a media interview. They just want your information. In all my years of being interviewed on radio and television, for newspapers and magazines, only once was a former friendly host hostile, catching me off guard. However, within ten minutes he was eating out of my hand. Keep to your facts, have a sense of humor and you can handle any interview with ease.

The first time I was in the media I was two years old, when my adventurous parents moved from Canada to South Africa. I grew up with the media around our family as we went searching for the Lost City of the Kalahari in Namibia every year. They were always nice and real people.

In my teens, I started doing nutrition interviews as a student because my professor asked me to. She was nervous when she was asked a question she couldn’t answer. As a student, it didn’t matter if I fluffed it. As it turned out, the questions were easy so I started off fearless.

This isn’t marketing to the media (another topic) but what to do if the media contacts you. The “musts” can be found in any media-training manual. These are the “musts” from my experience.

Newspaper, magazine and radio interviews:
a. Return calls immediately. Understand deadlines for newspaper and radio interviews; magazine interviews have a longer timeline.
b. If they are referring to an article or study, ask them to fax it first and call them back when you have your facts in order.
c. Prepare for the interview: Ask if it is live or taped and who is the target audience.
d. Research the subject and suggest questions. After your suggested questions, add ADA info: For a registered dietitian in your area, go to The American Dietetic Association’s website at www.eatright.org.
e. When answering, be honest, not perfect.
f. Be prepared for disappointments. Interviews of four hours or counseling a magazine reader for three months can result in a one-sentence quote,and not necessarily a good one.

Television Interviews:
When I gave a talk for the Nutrition Entrepreneurs on this topic, Media Savvy Musts, I showed an edited tape of ten of my television interviews. I explained the preparation beforehand, why I chose to wear what I did, what surprised me, and how good I felt afterwards. Even though the tape showed the best parts of my interviews in it, members liked to know I was normal.
a. Spontaneous interviews can be improved on if you know all the questions beforehand. Do the best you can and don’t beat yourself up afterwards. The tape can always be edited later.
b. Carefully worded and written facts sound better to your ear, spontaneity sounds better to the listeners.
c. Check with the producer that your name and credentials are correct. Add MS and RD but not FADA, CDE etc. MS, RD is confusing enough to the consumer.
d. Bring props, don’t be a talking head.

Spokesperson work - the difference:
a. You will be media trained. This can be a harrowing experience but prepares you for the worst (which has never happened to me). With practice it gets easier.
b. Food companies are not going to put words in your mouth you don’t agree with. They want the facts to be correct and for you to feel comfortable and confident with the message. Of course, if this is not the case, run.
c. Television interviews are about your message, spokesperson work is about the company’s key messages and their image.
d. Practice transitioning to your key messages when the host goes off the subject.
e. Don’t sound like you’re advertising, your client won’t want that either.
f. “Desksides” means sitting at the desks of health editors and chatting about the product or program.

Appearance:
1. For phone interviews, pajamas are fine!
2. For television: Bold colors are suggested in every media-training manual. Patterns “dance” and distract. My “must” for women: wear a jacket. When they mike you, you don’t need strangers wiring inside your dress/blouse.
3. Look stylish. If you don’t understand fashion, have someone with taste whom you trust, help you. I do.
4. No big jewelry that will tap the mike.
5. Neat hair. You cannot believe how attractive, natural-looking wisps look messy on a close-up. For women, overdo your makeup otherwise you’ll look washed out. The plus side is that it will wash out your wrinkles as well. Men will need some powder; no shiny faces here. If there’s a makeup artist, ask for a touch up.
6. Look under your shoes. The soles may be worn and show if you’re perched on a chair.
7. Look in the mirror just before you go on camera; sometimes a skew tie or necklace is distracting to the audience.
The interview:
a. Speak in short sentences (sound bytes). I still find that tough. Answering the question directly helps. After that, go into more detail.
b. Don’t look at the camera; look at the host, unless you are actually speaking to the camera.
c. Show enthusiasm, don't speak in one tone or you may sound boring.
d. Smile. Talk as if you are talking to friends in your living room.
e. Stay seated until they tell you to leave. Watch TV interviews. You will notice the host and guest continue talking while the music plays and titles scroll.

Afterwards:
To further your career:
a. Start a database with your television, radio, magazine and newspaper contacts: name, company, address, telephone number, email, what was said and done. You may need them at a later date.
a. Send a thank you email (mail is not popular at the news media anymore)
b. Keep copies of all interviews and add to your resume.
c. Edit your tapes.
d. Laser copy articles and magazine covers. See how I’ve done it on www.mayemusk.com.

Enjoy and keep our profession in show business.

Justifying Rates for Dietitians

2010-01-09T08:44:00.000-08:00

A quote from "Justifying your value to prospective clients" by Kate Geagan, Today's Dietitian, June 2004.

"A Web site is a resume in color. When I'm booked for a speaking engagement and they aren't sure about my fee, my Web site convinces." So be sure that your Web site reflects your professionalism and your latest accomplishments.

Spin-offs from a Private Practice

2010-01-09T08:40:00.000-08:00

A private practice, even a small, part-time practice can open up many work opportunities. For me, over the past 34 years, unexpected spin-offs have come from many different sources. If you are approached with something new that’s within your area of expertise, always say yes, and then think about it. Sometimes you need to leap into a challenge.

Here are some examples:

Cards and brochures: Add Speaker, Consultant, Media, Personal Trainer or any other field you would like to start or expand.

Speaking engagements: When counseling clients who work for large companies they may ask you to talk at their company or for their association. Instead of a long list of facts and tables, base your talk on experiences with clients, what works and what doesn’t. This creates more interest and audience members will be introduced to you as a nutrition counselor.

Consulting work: Many companies want nutrition experts to counsel participants at marathons or women’s wellness events, to sit on research panels or to be involved in projects that include counseling.

Focus groups: List yourself on the Nutrition Network of www.eatright.org . You may receive calls to join a focus group. There are many types of focus groups such as the scenario where clients sit behind a one-way mirror as someone asks you questions.

Spokesperson work: A private client may work for a PR agency and will recommend you as a spokesperson.

Media work: Television, radio, magazine and newspaper work can come from clients in your practice. For example, when I had a practice in Johannesburg, one of my anorexia nervosa clients seemed to be doing quite well, and then disappeared. A year later, she brought a camera crew to interview me on eating disorders. She had become a producer and was doing very well. During media interviews, particularly radio call-in programs, using examples from your private practice helps people identify with your clients.

Writing: When I had a weekly column, my clients gave me umpteen stories, which I used. In Toronto, because I was in private practice, the Canadian Dietetic Association asked me to give a talk to the media during Nutrition Month. Scouts from Macmillan publishing, Inc. were in the audience, and asked me to write a book based on the success of my private practice. My book, Feel Fantastic, contains all the questions clients ask me and the motivational answers. I was also asked to give a talk to The Kellogg’s Co. staff. Subsequently, my book appeared on one million cereal boxes.

Interns: Contact internship directors in your area. When students do their elective rotation with you, from three to six weeks, you spend time teaching them, but you also learn quite a bit from them. After counseling each client, I ask the interns for their input. They will let you know if there’s anything new on a particular topic discussed during your session with that client. They can also help you make your PowerPoint slides more exciting, and handouts and brochures more attractive. They can also be a good spin-off. Examples: In Toronto, I had given a talk to interns on starting a private practice. When I moved to the U.S., one of the interns organized nine talks for me in Northern Ontario. Another time, in San Diego, I gave a talk to interns on how to run your own business; many years later, two of those interns booked me for talks to the Texas and Virginia Dietetic Associations.

Refer work: If you are not an expert in cooking, chronic renal failure, HIV/AIDS, etc. pass the job on to colleagues. You will be surprised at how many people will remember you for future counseling or speaking clients.

Fitness certifications: Many dietitians study hard for the ACSM, ACE or NASM personal training certification. They find business increases rapidly as the referrals spin-off either way.

Website: Everyone is cruising the Internet these days looking for a nutrition counselor and may find that you supply other services. Be sure to setup a website for your practice.

If you only do counseling, you can burn out quickly. Taking on other opportunities brings you new challenges, a different way of thinking and increased income. In order to get this work, you may need to work on your image. Always look professional, help others, be pleasant and maintain a healthy weight. Enjoy the spin-offs.

Published in Ventures, Spring 2005

HealthNewsDigest.com May 2009

2010-01-08T11:21:00.000-08:00

DIETITIANS AS PERSONAL LIFE COACHES

With the multitude of information readily available in today’s high-speed world, many Americans feel they know how to eat well, but simply lack the ability to handle life’s obstacles that interfere with one’s quest to stick to that healthy eating plan. You need the tools for success from a reliable source that creates and tailors an individualized plan that takes into account lifestyle and medical issues…you need a registered dietitian. The profession of dietetics is an accredited role in the medical community. The knowledge dietitians have gained is science-based, leaving quackery and fad diets in the trash where they belong. We have no quick fixes as there are none; positive change can only come from the dedication you have to changing unhealthy habits as you realize your health is worth more than your current nutrition state.

Good nutrition is important, not only for the obvious health benefits, but also for feeling good. When you overeat you feel too sluggish to work out, depressed over losing control, resulting in a reduced sense of self-worth. When you plan meals with your dietitian and actually enjoy the foods you select, you become happier and more active as you are finally making an effort to be your best you!

THE MOST COMMON OBSTACLES AND HOW DIETITIANS HELP YOU TO OVERCOME THEM

The many obstacles to making healthy food choices can be categorized under three main themes - eating when you’re not hungry, eating for emotional reasons and unplanned eating. You may identify with some of these complaints at different times during the day or at different stages across your lifespan. Dietitians help you to recognize the obstacles you’re frequently facing, working as a personal life coach to help you through them to strive for optimal health.

OVEREATING
“I’m never hungry”
“Do you eat when you’re hungry?” This is the first question I ask those clients who want to lose weight. Most of them say, “I’m never hungry.” So why do they eat? There are so many reasons for overeating - for enjoyment, sharing a social occasion, and because the food is there. If you only ate when you were hungry, or at least tried to hone in on your body’s natural satiety cues, chances of you gaining weight would be minimized.

LOSING CONTROL
“I’ve lost control”
A big misconception among Americans revolves around the term “dieting.” While strict dieting is not the solution to weight loss, eating sensibly is. But how do you achieve this goal? Remember how good you feel when you do make healthy food choices and remain active. Decide that you want to have that good feeling every day. The worst thing you could do is beat yourself up over a “bad day”…ignore it, move on and aim for healthy food choices at your very next meal. Remember, don’t starve or deprive yourself - you’ll only be setting yourself up for failure again.

EATING UNDER STRESS
“I eat under stress”
When life throws you a curveball, nutrition and healthy eating seem to be the first thing that suffers. The next time you are stressed, pause for thirty seconds and breathe deeply. You need to remember and reflect on how you felt the last time after you ate under stress– chances are the feeling was awful. Dietitians provide you with ideas to conquer the habits that make you feel bad. It will give you a feeling of strength and control.

EATING FOR COMFORT
“I felt sorry for myself as my body grew bigger and found sympathy in bags of cookies. No wonder I gained forty-five pounds.”
Food is a comfort. It was given to us as children whenever we hurt ourselves or when we cried. So it’s only natural that we should turn to food when we’re under stress. We regard certain foods as “trigger” foods, they trigger a binging reaction; once we start on this item of food, we can’t stop. The dietitian’s solution to this problem: do something else that will make you feel better immediately to get your mind off a path that only leads to gluttony. Walk or run around the block, phone a friend…or better yet, phone your dietitian! But if you still feel low and reach for the cookies, indulge in two cookies with a glass of low-fat milk.

CLOSET EATER
“When no one is around, I sneak into the kitchen and finish off the meal and dessert”
It is okay to eat all these foods, but you have to eat them in front of someone, anyone, never on your own. This way, you will not feel deprived, because everything will be available to you. If you still feel you cannot refrain from closet eating, keep the food out of your cupboards until you can handle the temptation responsibly. Truth be told, you really can eat everything, but only in moderate portions.

GUILT AND FOOD
“I feel guilty when I eat the wrong foods”
I hear the word guilty all the time. Guilty of what? Of eating a food you know is not nutritious? This is yet another negative attitude. It is imperative that you don’t relate “guilt” to food. It brings your mood down. If you overeat, you feel stuffed and uncomfortable. This is a physical feeling of discomfort; don’t make it an emotional feeling, too. Take away the fear and guilt you associate with different foods. You must enjoy the taste and pleasure of healthy eating. This is a different way of thinking and one you must learn.

DIET AND DEPRIVATION
“I feel deprived when I go on diet”
This attitude must change! If you’re going to a party or another event where the food choices are not necessarily “healthy,” choose half of what you would normally have and enjoy every mouthful. Make sure the food item is well prepared, tasty and fresh. Don’t waste your time on ordinary, boring foods. If you taste something and it’s not fabulous, leave it.

THE CLEAN-PLATE CLUB
“As a child, I was always told to finish everything on my plate because people were starving all over the world”
You are an adult now and can take responsibility for your own attitude towards food. You must not use your body as a garbage can, finishing food that should be thrown away. If you belong to the “clean plate club,” there are two strategies you can follow. When cooking at home, either cook smaller portions, or dish up smaller portions and put the extra food away for a meal the next day. If you’re at a restaurant, share the salad and main course with your companion or box half your entrée straight away to avoid the temptation to overeat.

EATING ON THE RUN
"I always eat on the run”
This is where it’s important to know your schedule. If you make the tuna fish sandwich yourself, it can be low in fat (6.5 grams fat and 300 calories), but a bought one is loaded with high-fat mayonnaise (21 grams fat and 450 calories). Spend five minutes each evening planning for tomorrow. Recognize the days in your upcoming week that look hectic and will require more preparation to avoid picking up junk food for convenience.

AFTERNOON HUNGER
“I am starved at 4 p.m.”
Late afternoon is a common time to be hungry. Recognize it as a real hunger, and not due to boredom, fatigue or stress. When you are hungry, you should eat. Plan to eat a filling snack before you’re starved, at about 3:30 p.m., and you’ll be ready to enjoy your meal at suppertime. Remember: do not go six hours without food or you’ll get too hungry. If you are the type of person who has trouble making the right afternoon choices, don’t let it get that far. Plan, plan, plan.

The keys to sensible eating are simply having an awareness of what you are eating and the moderation of food quantities you consume. It is inevitable that obstacles will arise in your ever changing days. Registered Dietitians are nearby to serve as your personal cheerleader, providing you with the skill-set to enjoy any food you desire no matter what you are facing. Find one on the Internet or go to www.eatright.org. To ensure an individual’s accreditation, look for ‘RD’ behind their name. Happy Eating!

examiner.com 2009

2010-01-07T13:00:00.000-08:00

Link between loneliness and obesity

By Stacey Smith

Nutritionist and dietitian, Maye Musk, MS RD, who has a private practice in New York city, asks all of her clients if they eat more when lonely, stressed, anxious, depressed, tired, or bored. She says, "I set them a meal and activity plan that suits their lifestyle. They keep track of everything they eat during the week and give me reasons for making poor eating choices."

Musk gives the following strategies to her clients who eat more when lonely:

* Only have nutritious foods in your home/office.

* Eat 2 fruits before anything sweet. They never feel like something sweet after 2 fruits.

* Eat 2 cups vegetables before anything fatty, crunchy and salty (like chips). After the veggies, they have no room for junk.

* Make notes of the times you are lonely. Plan to call a friend or family; go to a movie, go for a walk, take up a hobby, read a book, clean your home, garden, watch a gripping television story, get a dog - anything fun to take away that painful lonely feeling

She adds, "Once they conquer that lonely feeling and replace it with a good feeling, they become much happier people."

Madison Magazine Australia June 2009

2010-01-07T12:55:00.000-08:00

ten slim-down secrets smart women swear by

By Siobhan Grogan

Know your weakness By Maye Musk, dietician and author of Feel Fantastic

To combat your afternoon sweet tooth or midnight munchies, Musk says “keep a small portion of very healthy food close by, so it’s the first thing to hand when the craving strikes. Try nuts and dried cranberries.”

Ontario’s Prevention System 2008

2010-01-07T12:53:00.000-08:00

An Ounce of Prevention: Holiday Food Safety

by Maye Musk, MS, MS, RD

There is one “gift” no one wants to give or receive this holiday season — food poisoning. There are an estimated 2.2 million cases of food poisoning per year in Canada, with up to 99 per cent of cases going unreported.

About Food Poisoning

The most common symptoms of food poisoning are cramps, vomiting, and diarrhea. Contracting food poisoning can be dangerous for infants, young children, senior citizens and people with weakened immune systems. Keep yourself and others healthy by taking the appropriate steps when preparing, cooking, serving and storing food.

A Healthy Habit

Up to half of all cases food poisoning stem from improper hand washing. Frequent and proper hand washing can also reduce the spread of the common cold and flu. If you are preparing or serving food, keep these techniques in mind:

* Wash hands front and back, up to your wrists, between fingers and under fingernails and rings.

* Wash hands in warm, soapy water before preparing foods and after handling raw meat, poultry and seafood.

* Dry hands with paper towels rather than hand towels, which can harbor bacteria.

Storing and Serving Food

Hot food that is being transported should be wrapped in foil and heavy towels, or transported in containers designed to keep food hot (60 degrees C or higher). If you will not be eating the hot food right away, you should place it in an oven to maintain an internal food temperature of 60 degrees C or higher, or refrigerate it immediately.

Cold food should maintain a temperature of 4 degrees C or lower. A cooler with ice or freezer packs should be used when transporting cold foods. You should also refrigerate cold food as soon as you receive it, if you don’t plan to eat it right away.

Always keep food covered and do not leave perishable food out for more than two hours - one hour in a warmer room.

Following these simple food safety tips will help ensure your festive gatherings are remembered for all the right reasons.

msnbc.com October 2008

2010-01-07T12:50:00.000-08:00

Telling Your Honey, 'It's Time For A Diet'

By Bridget Murray Law

Don't nag. Constantly berating your partner only spurs conflict and resentment, says Maye Musk, a New York nutritionist and couples counselor. The targeted person will likely feel ugly, angry and depressed, leading to more weight gain. "It becomes a downward spiral," says Musk.

Don't sabotage. Bringing junk food into the house only fuels a partner's weight problem, says Musk. If you're inhaling potato chips on the sofa, your partner will most likely want to join you. It may seem obvious, but if your partner has dropped a few pounds, don't use food as a reward.

Fitness magazine July 2008

2010-01-07T12:45:00.000-08:00

The Low-Carb Diet by Karen Ansel RD: The diet-myth buster

THE MYTH

Give up bread and pasta and the pounds will melt away.

THE TRUTH

Low-carb eating plans are a digestive nightmare, because they don't provide enough fiber, which frequently results in severe constipation, says Maye Musk, RD, a New York City-based dietitian. Healthy carbs are also crucial for energy. Stop eating them and you're likely to feel tired and grumpy all the time.

THE FIX

Eat good-for-you carbs. To make sure you get the nutrients you need, add four servings to your daily diet, suggests Musk. Try a slice of whole-grain bread, one-half cup cooked oatmeal, one-third cup brown rice and one-half cup whole-wheat pasta. Piling your plate with fiber-rich veggies such as spinach, broccoli, peas and asparagus can also help get things moving. (Legumes such as soybeans and lentils are also good fiber sources.) If that doesn't work, pour yourself a bowl of low-sugar, high-fiber cereal, such as All-Bran With Extra Fiber. Just one-quarter cup will supply you with more than six grams.

Slow Summer Business Ideas

2010-01-07T12:44:00.000-08:00

Slow Summer Business Ideas

By Maye Musk

Don’t worry when the phone doesn’t seem to ring, there’s much you can do:

1. Clean up database. If you don’t have one, start one now. Type all contacts into program.
2. Design postcards or write letters to send to health professionals other than physicians: psychologists, social workers.
3. Mail merge contacts with labels or letters. This can take days to figure out.
4. Investigate ways to cut costs for mailings.
5. Look into credit card machines (see archives on NE website)
6. On www.nedpg.org, add your free business listing in 2 specialties.
7. Sort out your reading material and get your reading up to date.
8. Do your accounting on a program like QuickBooks.
9. File and throw out anything that can be found online, including old JADA issues.
10. Update forms, handouts and stationary.
11. Take on interns to help you clean up or create new handouts. There’s a possibility you can get CEU’s from this.
12. Update website or design one.
13. Clean up computer folders.
14. Write a book proposal.
15. When shopping at supermarkets, volunteer advice if you see someone reading a nutrition label. One RD got 2 clients this way.
16. Increase your CEU’s from JADA articles.
17. Complete and submit portfolio. It’s easier online but if it doesn’t work due to goal numbers not correlating, call ADA. Having MNT as a code helps as you can throw a lot of seminars under that heading.
18. If you want to take insurance, apply through CAQH.org. You will need to complete approximately 10 pages of forms, send insurance information, degrees and internship proof. Being accepted could take 6 months to a year.
19. Write an article for Ventures.
20. Clean out wardrobe in preparation for a busy fall.
21. Take a holiday.

By now, the summer is over.

More magazine May 2007

2010-01-07T12:40:00.000-08:00

The Hungry Woman's Guide to Healthy Eating

By Kristyn Kusek Lewis

After two decades as a nutrition counselor in her native South Africa and in Canada, Musk is in private practice in New York City

Q: How much do you worry about the number on the scale?

A: I weigh less than I did as a teenager, but it's hard work at any age. These days, I find I have to eat much less when I want to lose weight. My weight usually creeps up after I've been eating french fries and cheese toast during visits with my grandchildren, and my strategy is to do everything perfectly for a week to get those pounds off. That means no desserts, no refined carbs like white bread or white pasta and no alcohol. It's hard because I have an active social life, and there's nothing worse than going to a champagne-and-chocolate party and feeling deprived, sulking because I'm forcing myself to drink water. I hate it, but it works.

Q: What do you eat after a long day?

A: Cereal, half a banana and one percent milk - it's easy and satisfies my ever-present sweet tooth. I eat fortified, high-fiber types like Total and Cracklin' Oat Bran, so I know I'm getting plenty of vitamins and minerals. Sometimes I'll throw in dried cranberries, dried cherries and nuts and seeds to add even more phytonutrients and good fats, both of which are antiaging.

Q: Do you have favorite antiaging foods?

A: A lot of seafood - I eat at least two servings a week - and good fats like avocado and olive oil. I also think that looking young means staying in the right weight range. Women look older when they are overweight or too thin.

Q: Are there any so-called bad foods that over-40 women can relax about?

A: Red meat. It is one of my favorite foods and packed with iron, which so many women lack. Just be sensible about how much you eat: I'll go to a steak house, take home two-thirds of a steak and eat if for two more meals.

Q: How about caffeine?

A: Not a big deal. You're talking to someone who drinks two cups of coffee, two teas and two diet sodas before four in the afternoon. Then I drink decaf. I rarely drink plain water, because I don't like it; I only drink it after I work out or when I'm really thirsty.

Q: Do you use butter and other saturated fats?

A: That's where I draw the line. I've had a stick of butter in the fridge for months. Instead, I use the new soft margarine-like spreads, like Benecol and Take Control. They are fortified with plant stanol esters, which help keep my cholesterol in check.

Q: Are there any packaged foods that you love?

A: I like low-fat microwave butter-flavor popcorn made by Healthy Choice or Orville Redenbacher, and I love veggie burgers and portion-controlled cereal in small boxes. My favorites have at least four grams of fiber per serving.

Q: Do you exercise?

A: I hate to go to the gym, so I get it over with first thing in the morning and ride the bike. It's how I read the paper. Living in New York, I also walk everywhere - at least an hour a day.

Q: Describe an antiaging meal you enjoy regularly?

A: I like to go to the salad bar at my local deli and make a massive salad. I'll mix up lettuce, tomatoes, onion, corn, avocado, chickpeas, feta cheese, dried cranberries, walnuts and salmon. It's delicious and packed with nutrients.

Wine Report Winter 2006-2007

2010-01-07T12:35:00.001-08:00

Cranberries - a nutritional powerhouse

by Hope S. Philbrick

"The reason I like to talk about cranberries is that lots of fruits and vegetables have antioxidants, but studies have shown that cranberries have the highest amount of antioxidants per calorie."

Another health benefit of cranberries: They're low in calories. Musk frequently advises her clients to add cranberries to their diets, especially those who are trying to lose weight. "I find dried cranberries are the easiest way to add cranberries. Put them in cereal every morning; enjoy them as an afternoon snack. An ounce of dried cranberries instead of a brownie satisfies a sweet tooth, and when you're trying to lose weight, you still have to feel good; there's a mode of psychology involved. Dried cranberries are a really nice treat when you finish a meal and want something sweet. Also, they are something you can actually take on an airline."

What about the naturally occurring sugar content of cranberries? "I don't worry about that, I've never had a client who overeats on any type of fruits or vegetables."

"You can get the recommended servings in very easily. Add cranberries to salads for a really nice treat. Mix cranberry juice with vodka for martinis. Cranberries should always be on your grocery list."

ABC News Aug 26, 2006

2010-01-07T12:30:00.000-08:00

Bye-Bye Worries and -- Hopefully -- Obesity Program Lets Parents Screen Children's Lunches Digitally

by Michelle Hirsch

"I think something has to be done. We cannot carry on with children the way it is going, and programs like these are desperately needed in schools, where kids are left to their own devices," said dietitian and author Maye Musk.

"If parents help children change their eating habits, hopefully, many of these problems we are seeing today in kids won't follow them into adulthood," Musk said.

OK! Magazine March 20, 2006

2010-01-07T12:25:00.000-08:00

By Ask Rachel

Dear Rachel: I want to go on a diet, but I don’t want to overdo it. How many calories should I aim to eat each day?

Answer: Eat at least 1,200 calories a day, says nutritionist Maye Musk, author of Feel Fantastic: Maye Musk’s Good Health Clinic. If you eat fewer calories than that, you may not get the nutrients you need and your body could go into starvation mode. This will slow down your metabolism, which will in turn slow down your weight-loss efforts. Plus, you will likely feel tired and irritable. “Plan a healthy diet of fruit, vegetables, low-fat dairy, whole grains and lean protein,” says Musk. A food diary will also help you keep track of exactly what – and how much – you eat each day.

Today's Dietitian February 2006

2010-01-07T12:20:00.000-08:00

Pills on a Pedestal - Will Diet & Exercise Survive the Statin Craze?

by Sharon Palmer, RD

An article on lowering cholesterol levels through diet and exercise:

Many private practice dietitians report that the patients coming into their offices are highly motivated and willing to follow dietary changes to lower cholesterol. Maye Musk, MS, RD, a consultant dietitian in New York, finds that her patients come to her in hopes of avoiding medication through diet. Musk reports that patients aren’t referred to dietitians enough, adding, “The physicians don’t know where to find us.”

Ventures Spring 2005

2010-01-07T12:16:00.000-08:00

Spin-offs from a Private Practice

By Maye Musk

A private practice, even a small, part-time practice can open up many work opportunities. For me, over the past 34 years, unexpected spin-offs have come from many different sources. If you are approached with something new that’s within your area of expertise, always say yes, and then think about it. Sometimes you need to leap into a challenge.

Here are some examples:

* Cards and brochures: Add Speaker, Consultant, Media, Personal Trainer or any other field you would like to start or expand.

* Speaking engagements: When counseling clients who work for large companies they may ask you to talk at their company or for their association. Instead of a long list of facts and tables, base your talk on experiences with clients, what works and what doesn’t. This creates more interest and audience members will be introduced to you as a nutrition counselor.

* Consulting work: Many companies want nutrition experts to counsel participants at marathons or women’s wellness events, to sit on research panels or to be involved in projects that include counseling.

* Focus groups: List yourself on the Nutrition Network of www.eatright.org . You may receive calls to join a focus group. There are many types of focus groups such as the scenario where clients sit behind a one-way mirror as someone asks you questions.

* Spokesperson work: A private client may work for a PR agency and will recommend you as a spokesperson.

* Media work: Television, radio, magazine and newspaper work can come from clients in your practice. For example, when I had a practice in Johannesburg, one of my anorexia nervosa clients seemed to be doing quite well, and then disappeared. A year later, she brought a camera crew to interview me on eating disorders. She had become a producer and was doing very well. During media interviews, particularly radio call-in programs, using examples from your private practice helps people identify with your clients.

* Writing: When I had a weekly column, my clients gave me umpteen stories, which I used. In Toronto, because I was in private practice, the Canadian Dietetic Association asked me to give a talk to the media during Nutrition Month. Scouts from Macmillan publishing, Inc. were in the audience, and asked me to write a book based on the success of my private practice. My book, Feel Fantastic, contains all the questions clients ask me and the motivational answers. I was also asked to give a talk to The Kellogg’s Co. staff. Subsequently, my book appeared on one million cereal boxes.

* Interns: Contact internship directors in your area. When students do their elective rotation with you, from three to six weeks, you spend time teaching them, but you also learn quite a bit from them. After counseling each client, I ask the interns for their input. They will let you know if there’s anything new on a particular topic discussed during your session with that client. They can also help you make your PowerPoint slides more exciting, and handouts and brochures more attractive. They can also be a good spin-off. Examples: In Toronto, I had given a talk to interns on starting a private practice. When I moved to the U.S., one of the interns organized nine talks for me in Northern Ontario. Another time, in San Diego, I gave a talk to interns on how to run your own business; many years later, two of those interns booked me for talks to the Texas and Virginia Dietetic Associations.

* Refer work: If you are not an expert in cooking, chronic renal failure, HIV/AIDS, etc. pass the job on to colleagues. You will be surprised at how many people will remember you for future counseling or speaking clients.

* Fitness certifications: Many dietitians study hard for the ACSM, ACE or NASM personal training certification. They find business increases rapidly as the referrals spin-off either way.

* Website: Everyone is cruising the Internet these days looking for a nutrition counselor and may find that you supply other services. Be sure to setup a website for your practice.

If you only do counseling, you can burn out quickly. Taking on other opportunities brings you new challenges, a different way of thinking and increased income. In order to get this work, you may need to work on your image. Always look professional, help others, be pleasant and maintain a healthy weight. Enjoy the spin-offs.

Today's Dietitian February 2005

2010-01-07T12:15:00.000-08:00

The Whole Story: Fiber, Whole Grains, & Health

by Victoria Shanta-Retelny, RD, LD

The nature of whole grains, with their inherent fibrous structure, has proven to have many health benefits.

According to Maye Musk, a nutritionist in private practice in New York City, part of a healthy lifestyle is eating more nutrient-dense, high-fiber foods, such as fruits, vegetables, and whole grains. Musk’s “Density Diet” espouses the virtues of nutrient-dense foods, which increase satiety with fewer calories. “When you eat nutrient-dense foods, the quantity is large, but the calories are not,” explains Musk. The diet’s recommendations hone in on plenty of fiber with 4 cups of vegetables, 3 fruits, 3 servings of whole grains, ½ cup legumes and 2 tablespoons nuts of seeds (including flaxseeds) per day.

Discovery Health January 23, 2005

2010-01-07T12:10:00.000-08:00

Eating for Eye Health

by Jackie Newgent RD

Maye Musk, a registered dietitian, international speaker, and author of "Feel Fantastic" and "Executive Stamina" says, "Eating a variety of fruits and vegetables, especially dark-colored ones like carrots, broccoli and Hubbard squash" is important for the eyes. The deep-colored fruits and vegetables are typically "good sources of beta-carotene and many, many carotenoids," she adds. Beta-carotene and certain carotenoids (plant pigments) are just a handful of the array of nutrients linked to good eye health.

Your Diet magazine Fall 2004

2010-01-07T12:05:00.000-08:00

The Diet Trick That Works

by Joanna Powell

When new clients come to Maye Musk for help losing weight, the New York City nutritionist begins with their diet history, asking for a list of everything they’ve eaten in a 24-hour period. Inevitably, “they don’t remember all of it”, she says. “ In most cases, if they ate what they think they eat, they would lose 5 lbs very quickly.” In fact, when Musk sends clients home with a simple meal plan and a food diary, “they generally drop 5 lbs in the first week,” she adds. “They tell me, I’d grab a muffin without even thinking about it,’ or ‘Before I starting writing it down, I didn’t realize I’d have a brownie in the afternoon, but now I have a fruit.”

After her clients reach their goal weight, Musk then sees them once a month. “At that they time they only keep a journal the last month of every month,” she says. “We find that for the first three weeks, their weight slowly creeps up, and then, during the week they write down what they are eating, the weight drops back. It’s all because they know they have to be accountable.”

Cosmetics magazine September 2004

2010-01-07T12:04:00.000-08:00

What It’s Like To Be A Clinique “Happy” Model

By Dave Lackie

At age 56 Maye Musk is hitting her stride as a model.

The Canadian model and grandmother of three has just shot a television commercial for Macy’s, another commercial for The Gap, and will appear in an editorial spread in the September issue of Cargo magazine. Not to mention the editorial photos she shot for Martha Stewart Living. And if you caught the second-to-last episode of Sex and The City, you would have spotted Maye sipping a Manhattan at Candice Bergen’s cocktail party. “The set was built about six feet in the air and we had to climb a ladder to get to it. Once up there, it was a spectacular apartment,” she says. “ I have to say that Sarah Jessica Parker is the sweetest, chirpiest person I’ve ever met. She’d shoot a scene and then run over to the director and look at the shot. And her baby was always on set”. When it came time to shoot the scene, the director called action and actress Kristen Johnston delivered her lined describing how bored to death she was of New York. She stepped back and fell out the window. None of the extras knew this was going to happen so the look of shock on their faces was real. “We were horrified,” says Maye of the spectacle.

And as much as appearing on two episodes of Sex and The City was a thrill, the highlight of her career was landing the Clinique Happy Campaign. “I was walking on clouds when I got the call,” she says. “Modeling in New York is really tough. I audition five times a week and land one job per month. It’s that competitive.” Maye was first called to an initial meeting where a photographer snapped her photo and sent it to the client. She was then called to a follow-up meeting where she answered some questions about her life, walked back and forth and laughed. “That part was important. Laughing is what Happy is all about.” A week later she got the call. She was in.

“The fitting took place at the Silver Cups Studio in New York on a Sunday. There were racks and racks of fabulous clothes - I got to wear and incredible Gucci vintage skirt and Michael Knors top. Everyone was so friendly. Even the buffet was incredible. I returned a week later for three of the four days of shooting. There were 14 female models, two men and two kids. Everyone started the day off with a professional manicure and pedicure. I think there were four hair and make-up people for each model.” Framed photographer Peggy Sirota shot the campaign and began by shooting the entire group. Then, she’d start taking different combinations of models - a few girls with the men, girls with kids, etc. “It was a really wonderful experience.” A few months later, the ad campaign rolled out across the globe. “Four days after the shoot, a big box arrived at my apartment filled with Clinique Happy product. It was such a classy gesture. I was thrilled.”

Today's Dietitian June 2004

2010-01-07T12:00:00.000-08:00

Justifying your value to prospective clients

by Kate Geagan

An article about how a dietitian can get what they deserve for their work:

"A Web site is a resume in color. When I'm booked for a speaking engagement and they aren't sure about my fee, my Web site convinces." So be sure that your Web site reflects your professionalism and your latest accomplishments.

javascript:void(0)

Today's Dietitian February 2003

2010-01-07T11:55:00.000-08:00

Dietitians to the Stars

by Hannah Fiske

An article about dietitians with celebrity clients:

"Many celebrities who come to see me are totally confused because they need to be thin but just don't know what to eat. Some are naturally thin and have never had a problem with weight, but may have noticed their energy levels dropping because they are trying to follow all the latest diets and end up eating things that are completely wrong for them."

Once their eating habits are normalized, she adds, her clients feel so much better that they wonder why they never considered simple common sense in the first place.

"When I go to a reception with models and actresses, all I hear is, 'Don't bring me carbs, don't bring me carbs.' They have to be so slim that they can only eat just a little, so there seems to be no point in tasting the delicious desserts."

At most social functions, Musk adds, there is surprisingly very little healthy food to be had, and celebrities cannot afford to let themselves go to town on the fried, starchy foods. "They have to stick to fruits and vegetables, and have to search hard for some protein separated from the starch that will harm their caloric intake."

"It annoys me that people are often not offered more healthy choices. Sometimes, at certain high-society receptions, they serve trays of little vegetable and fish appetizers and the portions are very small. They are delicate and beautifully done. When you see them, you know you can get through the evening without having to go vegetarian."

Because, just like the rest of us, they enjoy eating and hate feeling hungry, Musk advises her celebrity clients to eat a large amount of vegetables and fruits every day. "When you add three fruits and four vegetables, it looks like so much food. It is also important to ensure that clients take in an appropriate amount of dairy, she adds, since they tend to eat unhealthfully when they work."

"When I was shooting a commercial a few weeks ago, we could eat a wonderful bowl of cereal with fruit and skim milk, or else wek could have a three-egg omelet with bacon and sausage. There are choices to be made, and the people working behind the scenes carrying all the heavy props need those calories."

Actors and models, however, should opt for the ligther fare, Musk says, despite the fact that many 18-year-old models she works with eat whatever they want and never develop a bulge. "It never occurs to them to load up with vegetables and fruit, though, because they are just typical teenagers."

Current Health 2, November 2003

2010-01-07T11:53:00.000-08:00

South Africa: Many Influences
By Dee Murphy, R.D., L.D.

South Africa is home to many different cultures. For instance, one part of the country, Great Britain influences people’s tastes and manners. In other parts of the country, Portuguese, Jewish, Dutch, French, Indonesian, or Malay customs may dominate.

Today's Dietitian November 2002

2010-01-07T11:50:00.000-08:00

Blaming 'Big Food'

by Hannah Fiske

An article about a class action lawsuit filed against fast food companies:

Maye's opinion of the lawsuit: "I thought it was silly. In any other country, claims like this would be ignored; but, of course, America has more obese citizens than other countries."

"One has to wonder where, along the line, he misunderstood healthy eating and to what extent other people are responsible for that. Personally, I do not go into fast food restaurants. When I do, I know exactly what I am doing--I am having a wonderful binge." Even standing in line, she adds, it is not uncommon to hear other customers saying,"I really shouldn't be doing this to myself" or "I can't believe I'm eating this."

"If I gain weight, I would rather blame it on other people. But the truth is that if you are putting unhealthy food in your mouth, you are the only person you can blame."

Today's Dietitian August 2002

2010-01-07T11:45:00.000-08:00

It's written all over your face: Evidence of lacking nutrients could be surfacing in your client's appearances

by Hannah Fiske

An article about how good nutrition can affect your appearance and health:

On her clients: "Some come to me out of concerns about pregnancy, high cholesterol, or other clinical conditions. But I would have to say that most of my clients, at least 80%, come to me for weight loss because they want to look better."

"When I first see overweight clients, they are often depressed and have little hope of improving their eating habits because they have tried every diet out there. But when they start losing weight, their energy goes up and so does their confidence. It gives me joy to see them almost bouncing into my office, looking so much happier."

"People are often embarrassed about showing their bodies when they have a better shape. But if they wear clothes that fit and get a flattering haircut, it can actually make them look slimmer and younger."

About her own appearance: "I would love to dress 'frumpy' and just be comfortable, but I take a few extra minutes every day to make sure I look good for my clients."

Today's Dietitian June 1999

2010-01-07T11:40:00.002-08:00

Professional Image 101

by Jacqueline B. Marcus

An article about maintaining a professional image for dietitians:

"First impressions count. By being well-groomed and showing confidence, you'll look as though you can handle anything. People will notice your smile, mannerisms, ease, and the way you dress."

On Europeans: "They're not better nor wealthier. It's their attitude. They aren't really so good looking, they just think they are. They walk proudly, dress with style, and act as if the own the world. " This strong sense of self-worth, suggests Musk, "should be evident in your comportment. It will improve the way you deal with people as well as how you treat yourself."

To increase their confidence, Musk suggests that RDs find their niche in dietetics and become experts. "Speak at meetings and conferences and mentor others who seek knowledge." To look and feel more sophisticated, she recommends appearance readjustment. "Although registered dieticians are science types, they trust and want to be like people who take care of themselves." They should be up-to-date with the "perceived image of success."

Another Parallel Careers Perspective

2010-01-06T13:15:00.000-08:00

Counseling/speaking/writing/media work and modeling

I have been counseling, speaking, writing and doing media work for 33 years. I’ve been modeling for 38 years. This has been a juggling act with the various scheduling demands of my diverse careers.

Counseling and speaking are easier to schedule - you book clients, you counsel. Speaking is also easy to schedule - you get booked weeks to months ahead, you prepare your talk and you’re ready. Media work is not as easy- you get booked hours, days or weeks ahead. It’s the hour and day notice that can be a problem. If you’re called to go on the morning show tomorrow and you have your early clients booked, you have to call and change appointments. Hopefully you can get hold of everyone in time. Otherwise, you need to make other arrangements. When I was seeing 25 clients a day and had two offices and three dietitians working with me, I would usually have one of my colleagues see my clients. Working with the media has both positives and negatives. On the plus side media work brought in clients, and clients like to see their dietitian on television. The negative side is that clients don’t like surprises. They walk in and see a different dietitian than they expected. I explain that sometimes this is good for the client, as they can get a different perspective. Sometimes they prefer my associate and stay with her (I haven’t had male associates), which is rather humbling.

With modeling, I grew older as “older” models became popular. In some cities- Johannesburg, Toronto, San Francisco and Los Angeles- I would be booked three days to three months in advance, as there was little competition in my age group. Now in New York City, most of the jobs are for “lifestyle” models, who do banks and pharmaceuticals, and granny work where height is not a prerequisite. I have competition for the first time as actresses are at the auditions. This means I have to be available for auditions within a few hours. Jobs are often booked by 6 p.m. the day before. That results in even more juggling, throwing my appointments into disarray. To compensate, I book clients from 4 - 8 p.m., and will allow a few hours between daytime clients. Casting usually has a few hours’ window, which means I can run off between counseling clients. Fortunately my main office is in the center of the modeling district. TV commercial auditions have a specific time - in that case I need to move clients up or down an hour. That hasn’t been a problem in most cases.

When scheduling talks and media interviews, I do not take appointments and book out with my model agents on the same days. Usually I don’t tell my clients I model, as it sounds to frivolous. And certainly I don’t tell the fashion people on the set I am a dietitian, as they could spend the entire time telling me what they had for breakfast and chastising me for not keeping up to date on the latest supplements they take that have changed their lives. This can be most infuriating! Actually, modeling and nutrition appeared as a good mix for the first time recently. An article in the Wall Street Journal mentioned that Kraft used me, a model to create a “sexier image,” mentioning I was also a registered dietitian. I still model as it gets me out and it is fun when people see me in my Clinique Happy commercial and email me from all over the U.S., Canada and England.

Traveling on shoots can be very boring, and is an excellent time to edit articles and books or catch up on our huge reading piles. Thus, there is time to mesh two careers even when time to devote to the other may seem limited. I have also expanded my parallel careers, as I now give talks on image, using my modeling experience to help people look better and increase their self-esteem. This too, fits well with the healthy eating advice and support I provide my nutrition clients, keeping my parallel careers in sync.

Osteoporosis in India

2010-01-02T12:36:00.000-08:00

Read article on Preventing Osteoporosis in India:
http://nutrihealth.in/2009/11/prevent-osteoporosis-and-age-beautifully/
The site belongs to:
Sanjana Nayak-Shenoy
Consultant Dietitian
Nutrihealth Clinic
Falnir Road, Mangalore
Email: sanjana@nutrihealth.in
Website: http://www.nutrihealth.in

Feel Fantastic - Introduction

2009-11-02T09:55:00.000-08:00

Do you get up some days and feel wonderful? Or, more often, do you get up feeling low - as if you have no energy. Do you feel you have nothing to look forward to, that life is passing you by? Can you relate it to overeating or over drinking the day before? Have you wanted to make a change? By reading the following sections from my book, Feel Fantastic, you have taken your first step towards a healthy and feel-good lifestyle.

These chapters will help motivate you to take control of your life: to change the way you eat; to do the things you’ve always wanted to do. Having renewed confidence and looking the way you’ve always wanted to look will be your final result.

The book, Feel Fantastic, was based on my experience as a dietitian in private practice for more than thirty years and a fashion model for more than forty years. Now a mother of three and grandmother of seven, the book is being updated for the website.

Two Master of Science degrees will help form the basis of sound nutrition advice, and the successes of my clients will help you develop new strategies to feeling fantastic every day.

You may have experienced some of the following concerns:
• I need to lose weight to fit into my clothes.
• I must eat better due to a recent health scare.
• I want to quit smoking but I’m afraid of weight gain.
• I want to be more active and increase my energy.
• I want to look good and regain confidence.

Eating poorly need not control the rest of your life. You need to take control and make changes now. Your self-neglect must stop. It’s very simple. How can you treat others well if you’re feeling dreadful? Tell yourself you’ve had enough! Tell yourself you deserve to feel good about yourself all the time.

You may wonder what role a dietitian plays in these aspects of life. As registered dietitian Pam Bouchard explains: “Eating habits encompass much more than just the amount and types of food that people choose to put into their mouths. Cultural factors, social pressures, biology, personality and family dynamics all exert influence on a person’s present and future choices for healthy eating.” Like Mrs. Bouchard I take the total approach to good health; all aspects are interrelated.

I’ve always admired Europeans for their stylish sophistication and poise. They're not better looking than or wealthier than the US public. So what is it that makes them unique? It’s their attitude! This became apparent to me when my older son, Elon, went to Paris. He came back with a surprising observation: All the women are good-looking. He said “Actually if you look carefully, they aren't really so good looking, they just think they are. They walk proudly, dress with style and act as if they own the world.” Indeed, a strong sense of self-worth should be evident in your comportment, without being obnoxious. It will improve the way you deal with people as well as how you treat yourself. Make health and happiness a priority in your life: this will rub off on those around you.

Take a few moments to think about what you feel about yourself. Do you like how you feel? Are there changes you would like to make? What have you always wanted to change but never thought you were able to?

This book will help you identify problem areas in your eating habits, activity, confidence and appearance. Based on the examples provided here, you will find accessible ways to make changes - logical and common sense ways that you may not have identified within yourself. If stress, smoking or alcohol consumption have stopped you from feeling your best, future chapters will help you refocus on making positive changes in these areas.

The ideas presented here are based on the success of my business, now based in New York City, formerly San Francisco, Toronto and Johannesburg. I divide my time among individual clients - many of who are referred to me because of food-related health problems (diabetes, high blood pressure and cholesterol, and excess weight) - corporate clients, food companies, media work and presentations. Individual clients consist of men, women and children who want to improve their eating habits to achieve a specific goal - increased energy, weight loss, health benefits or weight gain. Thousands of people from very different backgrounds, many of whom have tried every “diet” and weight-loss system on the market, have benefited from the insights provided in this book. They have made permanent changes in the way they look at life and treat themselves. It’s wonderful to reach the stage where you can say the same as one of my clients: “The changes in eating habits and physical activity are changes that I can now live with forever without the fear that I will not be able to maintain my new lifestyle. I’m so content and happy now.”

There are no earth-shattering solutions here; merely strategies to help you change habits gradually and painlessly, to improve your quality of life.

You will “live through” the experiences and problems of my clients, and how we solved them. You will also gain knowledge of all aspects of nutrition, from fat to fiber to fast foods. Confusion caused by nutrition myths will be exploded. Expensive gimmicks in the diet industry will no longer exploit you.

You will set your goals and follow through on them. When your mind is ready for it, nothing can stop you. Enjoy learning about yourself and being in control of your future health and attitude.

Feel Fantastic - Acknowledgments

2009-11-01T10:01:00.000-08:00

I would like to thank the following people for their contribution: My mother, Wyn Haldeman, who painstakingly read each sentence aloud as only a mother could, painstaking for me, that is.

My three children, Elon, Kimbal and Tosca who made sure the book was not too scientific - they cut out the boring; my creative sister, Lynne Haldeman, who gave me some fun ideas; my brother, Scott Haldeman, who has always encouraged me to write a book. All my family above who have helped me to start and succeed at any venture I have attempted. A big THANK YOU!

My associate and right hand-woman, Pam Bouchard RD, who provided good ideas, checked for nutritional accuracy and did all the nutrient analyses. Vanessa Miles, a nutrition student from McMaster University, who read the manuscript many times and helped organize the textual flow; Janet Greenglass-Kosky, a dietetic intern from Toronto Hospital who came to learn from me and found that it included critiquing parts of my book.

Evelyn Hurwitz, whose passion for the English language equals my passion for helping others feel fantastic.

Many friends, clients and dietitians who gave me quotes and filled the pages with their experiences.

Michael Richardson, President of Macmillan Canada, whose enthusiasm for the project was both contagious and inspiring.

My editor, Nicole de Montbrun, who put so much thought and passion into the book.

Macmillan Canada who, after hearing one of my presentations, asked me to write a book. “How do you know I can write?” I asked. They replied, “Just put into words what you say and do.” And that’s what I did.

Feel Fantastic - Chapter 1 - Keys to Sensibile Eating

2009-10-31T10:02:00.000-07:00

This chapter could also be called REALITY CHECK! “Hello, my name is Sandy and I believe you can help me lose weight.” This is the opening line when someone calls me for professional services.

The answer is “For sure I can help you lose weight, and in a way that suits your lifestyle. Once we find the main obstacle that has been preventing weight loss, we can focus on it and follow a meal plan that will be easy to follow for the rest of your life. Well, not that easily, it does take persistence.” This is my philosophy because it’s the way I live. I love food, love eating, and the only way to maintain my weight is through constant vigilance. It doesn’t mean being obsessive; but being aware of eating foods that I like, and knowing the quantities my body can handle without gaining weight. These are the principles I apply to my clients’ concerns. Weight management means achieving the best weight possible in the context of overall health, mental and physical, and for the sake of appearance.

Good nutrition is important, not only for the obvious health benefits, but also for feeling good about you. When you plan meals and enjoy the foods you select, you become more active, feel better about yourself and make an effort to look good. You are in control because of making choices. They are all linked. You know when overeating you feel too sluggish to work out, feel depressed about losing control and don’t care about your appearance.

Now, take time to determine what you want to change in your life. Do you want to change the types of foods you eat, food quantities, your activity level, confidence or all of the above? Keep reading. The following steps will help you implement these changes to improve your quality of life. The keys to sensible eating are simply awareness of what you are eating and moderation of food quantities you consume. With this knowledge, you’ll be able to enjoy eating with a good conscience.

WHY DO WE OVEREAT?
Are there times when you reach for a certain food and say, “I shouldn’t be eating this,” then eat it anyway? If you’re like most of us, the answer is yes. The question is: Why do you eat it? It may be because it tastes good or because you don’t want to feel deprived. Perhaps that particular food gives you comfort when you’re under stress. Whatever the reason, you feel guilty after eating it. Is it so bad to eat this way occasionally? One “bad” meal will not ruin your good intentions. Ask yourself “Did I enjoy it?” If the answer is yes, don’t berate yourself. Carry on the next day as if nothing happened to destroy your faith in your self-control.
How do you know when you’ve eaten too much? If you “feel stuffed” after a meal that’s too large or too high in fat, you’ll know you ate too much. Remember that feeling the next time you’re tempted. Say to yourself “I’ll have a smaller portion” or “This is not my favorite food. I’ll wait until something I really enjoy comes along.” It isn’t an effortless decision, but with repeated positive thoughts, it will become easier. This awareness needs to be part of your new lifestyle.

Usually I’m the first nutrition expert my clients have met. They often have a good knowledge of nutrition, with only a little confusion creeping in. They know that healthy eating, changes in eating behavior and increased activity make them feel great. They’ve tried it in the past and can still remember that feeling. They also know that it’s difficult to make changes without continuous motivation. They often say, “I need a policeman, someone to check me each week, someone who’ll see that I’m doing things correctly.” I personally don’t like the word “policeman.” I’d rather be called a “nutrition coach,” who gently guides you in the right direction.

During a first visit, a client will ask me "How long will I be seeing you?" My reply: "Forever." Their response is "Thank you. This is what I need." In the past they’ve lost weight and then regained it because they didn’t have someone to motivate them regularly. They gradually returned to their old bad habits. They found it easy to make changes, but difficult to maintain them. Dietitians make these changes easier with kind reminders.

REGISTERED DIETITIANS - THE EXPERTS

New clients often tell me they have gained and lost weight repeatedly -- a process commonly known as “yo-yo” dieting. So why see a dietitian? Because registered dietitians are acknowledged professionals trained to advise you on diet, food and nutrition. They separate fact from fiction, healthy eating plans from unsafe diets, and they help you translate the science of nutrition into healthy food choices. They have completed a minimum of four years of education in dietetics at an accredited university. If you are not sure of their qualifications, ask them if they are registered dietitians. A giveaway is the letters RD after their name.

Dietitians determine your nutrient requirements, taking into consideration your age, sex, lifestyle and eating habits. Before making recommendations for improving your diet, they consider your usual eating pattern and work demands, as well as cultural or ethnic background. Dietitians offer practical ideas on planning menus, shopping for the best food values, and preparing good-tasting meals and snacks. They understand the importance of diet in the prevention and treatment of many disease conditions such as diabetes, obesity, cancer, hypertension and heart disease. Their nutritional advice can enhance the quality of life for infants, young children, adolescents, adults, pregnant women, athletes and seniors.

People need motivation. Boredom, stress or a vacation can make them return to their old habits, and then the same unhappy “loser” attitude prevails.

You need to examine the obstacles that make sensible food choices difficult. How can you overcome these obstacles and develop a healthy, fun, and enjoyable future?

THE MOST COMMON OBSTACLES AND HOW TO DEAL WITH THEM

The many obstacles to making healthy food choices can be categorized under three main themes - eating when you’re not hungry, eating for emotional reasons and unplanned eating. You may identify with one or all three of these complaints at different times of the day or at different stages of your life. There are solutions:

1. EATING WHEN NOT HUNGRY
“I’m never hungry”

“Do you eat when you’re hungry?” This is the first question I ask clients who want to lose weight. Most of them say, “I’m never hungry.” So why do they eat? There are so many reasons for eating - enjoyment, sharing a social occasion, and so on. If they only ate when they were hungry, they would reduce their chances of gaining weight.

NIGHT EATING SYNDROME (NES)
Eating unconsciously at night is a habit that needs to be broken. Many people eat 25 % of their calories after dinner. This is called Night Eating Syndrome. Others get up in the middle of the night and raid the fridge.
Studies show that people with NES are 2.5 times more likely to be obese that those who don’t have the syndrome. For diabetics, nighttime eating can also cause very high blood sugar in the morning, which leads to serious complications.
For my clients, I stop all eating after dinner. If they are starved, then they can try a piece of fruit or one cup of milk or yogurt. This habit is hard to change. After three nights of forcibly stopping yourself, you can prevent this habit from returning forever!

2. EMOTIONAL EATING

Most people eat for emotional reasons — stress, anger, depression, etc. Here are examples and solutions:
LOSING CONTROL
“I’ve lost control” - Heather, a clothing store manager.

Heather had tried dieting (or rather, depriving herself of food) over and over again and had succeeded in losing weight for a while. Then she’d lose control and eat everything in sight. She would become unhappy with herself and feel like a failure. She would give up hope and start a continuous eating cycle again. Heather stopped caring about herself and became sensitive to anything that reminded her of her insecurities. If someone was talking about gaining weight, tight clothes, or overeating, she’d always think they had her in mind. She assumed they knew how weak she was and that they’d noticed how she was disguising her extra weight by wearing baggy clothes. Her low self-esteem made her unhappy and short-tempered with her family, friends and colleagues.

Heather needs to rethink her philosophy (perhaps you do, too). Strict dieting is obviously not the solution to weight loss; eating sensibly is. How do you achieve this goal? Remember how good you feel when you do make healthy food choices and keep active. Decide that you want to have that good feeling every day. Ignore a bad day and aim for healthy food choices the next day. Listen to your body. Remember; don’t starve or deprive yourself - you’ll be setting yourself up for failure again.

I love food and hate getting hungry, so I’m used to having great meals and snacks every day; great in taste, not great in size. Eating in moderation makes me feel comfortable and good about myself. I suggested to Heather that occasionally, when her schedule is thrown out of whack, she must accept this as her way of life and do not worry about it. She needs to become aware of her eating habits. This applies to you, too: when you are hungry, eat; when you are not, don’t! Focus on remembering the good feelings that come with sensible and healthy food choices. Have those feelings again and again. This is the only approach to adopt for long-term weight management.

EATING UNDER STRESS
“I eat under stress” - David, a dentist.

David has a high stress job. When he becomes tense, he starts looking for food. He gobbles down any food he can find without really tasting or enjoying it. Between meals he consumes baked goods such as muffins, Danishes and chocolate-chip cookies. For lunch he eats chicken or bacon burgers with all the extras, plus fries and a chocolate bar.
David turns to food to relieve his stress. Food makes him feel good for those few minutes, but then he grows very angry with himself for overindulging. He thinks he’s the only person who is weak. He is so disciplined in his work; he cannot understand why he doesn’t apply the same control to his food intake. He’s embarrassed at his childish attitude.

I told David to pause for thirty seconds each time he’s stressed and breathe deeply. He needs to remember how he felt after he’d eaten under stress last time - terrible. Can you identify with this? You need to bear it in mind and say to yourself “next time this won’t happen.” You don’t want to feel that way again. You need to conquer the habits that make you feel bad. It will give you a feeling of strength and control. I suggested to David that another way to relieve stress is to take a thirty- minute walk when he has a patient who misses an appointment. Instead of being annoyed by the change in his schedule, he can do something positive. During his walk he has time to think, he burns energy and feels relaxed afterwards. If he’s stressed at home, he can make himself a cup of tea, take a bubble bath and slow down with a smile on his face.

David has lost thirty pounds in five months. He’s delighted that he has better control over his eating habits. He does indulge in the occasional binge, but it’s two cookies instead of ten.

ANXIETY EATING
“I eat when I’m anxious” - Jill, a future bride.

With her wedding coming up, Jill found she was anxious. In this state, she would always buy a chocolate bar, eat it and regret it. There were so many things that had to be done right for the wedding day to be perfect. She decided to come and see me four months before her wedding. She wanted to lose ten pounds, which would give her a better shape and make her one size smaller. The chocolate bar she would eat supplies 250 calories and 11 grams of fat. As her calorie intake should be about 1500 calories and her fat intake 40 grams to lose weight, she was using up a good deal of it on an “empty calorie” food that she hardly tasted. (“Empty calorie” foods are high in calories and containing negligible other essential nutrients.)

Jill had other food habits that concerned me. She was skipping breakfast and having a muffin at 10 a.m., skipping lunch or “grabbing anything” and eating chocolate-chip cookies in the afternoon. In the evening, tired after her day, she would order in Thai food, fried chicken or large sandwiches made with mayonnaise. Her activity level was sporadic.

Below is an example of a healthy meal plan for one day that suited her hectic routine and her hunger.

MEAL PLAN FOR A HECTIC DAY

BREAKFAST (eat while dressing)
1-cup cereal (6 gm fiber) with skim milk
½ banana
Coffee

SNACK (hungry time)
1 yogurt
½ banana
Tea

LUNCH (order in)
6” whole wheat Sub with 1 slice cheese and plenty of vegetables, 1 tsp mayonnaise
Tea

SNACK (hungry time)
1-cup skim milk café latte
2 Tbsp nuts plus 2 Tbsp dried cranberries

DINNER (order in)
6 small carrots while waiting for food
4 oz chicken breast (no skin), 1 cup brown rice, 2 cups vegetables

SNACK
3 cups light popcorn, no butter
1 apple

ACTIVITY

Jill loves walking, so I suggested a routine of walking briskly to and from work (45 minutes). Twice a week she would spend one hour at a gym, doing half an hour on the Stairmaster, 20 minutes weight training and machines and ten minutes stretching.

RESULTS

Jill lost the ten pounds in three months by just following this meal plan and increasing her activity. Jill did slip up over Easter and gained two pounds but went right back to being focused and lost that weight immediately. She felt fantastic when her wedding dress fit her perfectly one month before the big day. However she was still terrified that she would gain it back before the important event because of her “anxiety” eating.

I insisted that she continue her visits until the event. On the way to see me two weeks before the wedding, the pressure was so great that she stopped to buy a chocolate bar. She recognized an old habit that wanted to come back. She stopped herself and arrived at my office beaming. Jill could not believe how wonderful she felt for being able to control such a small but destructive habit. It was the first time this had happened. She felt successful and confident. I reminded her that she had listened to her body that told her that she was not hungry, since she’d had her afternoon snack. I encouraged Jill to keep her awareness up.

Remember the successes you have achieved; don’t belittle them. Not eating that piece of chocolate heralds the beginning of new habits. Have the chocolate when you can really enjoy it.

EATING FOR COMFORT

“I felt sorry for myself as my body grew bigger and found sympathy in bags of cookies. No wonder I gained forty-five pounds.” - Susan.

Food is a comfort. It was given to us as children whenever we hurt ourselves or when we cried. It’s only natural that we should turn to food when we’re under stress.

Certain foods are “trigger” foods, they trigger a binging reaction; once we start on this item of food, we can’t stop. Be sure to keep trigger foods out of your reach - none in the home or office drawer.

If you’re feeling desperate, do something else that will make you feel better immediately - walk or run around the block.

ALCOHOL TO SOLVE PROBLEMS

“I drink every night to wash away my troubles.” - Constance, an office clerk.

Constance drank herself into a stupor every night just to forget her family problems and her own miserable life. Unfortunately, she chose to drink liquor high in sugar. She was finishing half a bottle of liquor every night! As she had come to see me for weight loss, I had to convince her to stop her excessive alcohol consumption.

Actually, this particular choice of drink is rare; it’s usually wine, beer or scotch that people confess to over consuming. Most of them really do have problems that are hard to solve, but drinking does not make the problems disappear; it only makes the person feel bad, emotionally and physically, which exacerbates their existing problem.

I told Constance to drink only with family or friends, and to slowly decrease her intake to four ounces a night, then to two ounces a night, until it wasn’t necessary to drink for stress reasons. Although she found it difficult at first, Constance felt so much better about herself, with improvements each week. Bad habits are formed by continuously practicing them; they can be stopped by continuously developing new, better habits.

CLOSET EATER
“When no one is around, I sneak into the kitchen and finish off the meal and dessert.” - Gillian; a computer programmer.

Gillian confessed that she ate on the sly and was ashamed to admit it. Whenever her family looked for leftovers, she would tell them she threw away the food. Although she ate very little in front of them, her body was growing bigger and bigger. She was sure her family figured out where the leftovers went when she gained thirty pounds in three years.

I told Gillian it’s okay to eat all these foods, but she has to eat them in front of someone, anyone, never on her own. This way, she would not feel deprived, because everything was available to her. Foods that were included in her healthy meal plan she could eat on her own or anywhere. Gillian found this helped her considerably. It taught her to eat everything, but to consume moderate portions. She certainly didn’t heap her plate with food in front of everyone, but ate more “normally” at dinner and when entertaining.

GUILT AND FOOD
“I feel guilty when I eat the wrong foods” - Maxine, a bus driver.

Maxine has a job where she sits all day long. On her breaks, she buys coffee and a doughnut. In the evenings after supper, she walks to the corner store and buys chips and chocolate. She knows it’s not the right food and feels guilty.

I hear this word guilty, all the time. Guilty of what? Of eating a food you know is not nutritious? This is yet another negative attitude. Don’t relate “guilt” to food. It brings your mood down. If you overeat, you feel stuffed and uncomfortable. This is a physical feeling of discomfort; don’t make it an emotional feeling, too. Take away the fear and guilt you associate with different foods. You must learn to enjoy the taste and pleasure of healthy eating.

I suggested ways for Maxine to make better choices and she has followed the advice. She found a store that sold the freshest whole-wheat bagels (which is a low fat-food) and the tastiest fruit. In the evening, she air-pops popcorn and eats three cups of it. She doesn’t feel guilty anymore. When Maxine comes to see me, she is so proud of herself, and tell me that this way of eating has become part of her new healthy lifestyle. She is sharing her ideas with her colleagues. She finds that she needs to concentrate on it much less as the weeks go by.

DIET AND DEPRIVATION
“I feel deprived when I go on diet” - Jennifer, a librarian.

When Jennifer goes on her own “diet,” she is too strict on herself. She feels she must be perfect. She doesn’t touch a fatty or sweet food because she doesn’t want to be “bad.” She feels very stressed and panicky at a party because the food might be “wrong.” If there are only fried or creamy foods available, she becomes so upset she gives in and eats everything in sight. Feeling defeated, she then returns to her old habit of not caring about what she eats.

This attitude must change! If you’re going to an event where the food choices are not necessarily “healthy,” choose half of what you would normally have and enjoy every mouthful. Make sure the food item is well prepared, tasty and fresh. If it’s not fabulous, leave it.

I was at a meeting and there was a large assortment of cookies. I knew I couldn’t resist them so I chose the most decadent looking one, with chocolate and nuts. After one bite, I found it had no flavor. I hid the rest of the cookie under my napkin. It just wasn’t worth eating - very disappointing. Cookies are my weak spot, but they have to be fantastic. Cookies are not to be found in my home because I would eat them when I didn’t feel like them (if that’s possible). When out I allow myself one if my weight is under control. You need to discriminate, too. Save your appetite for your favorite foods in moderation, such as chips (10), nuts (2 tbsp) or chocolate-covered almonds (5).

THE CLEAN-PLATE CLUB
“As a child, I was always told to finish everything on my plate because people were starving all over the world” - Elaine, a university professor.

When Elaine was growing up, the post-war mentality that insisted kids eat everything on the plate was forced on her. Children grew up believing this, and suffering as a result. Now they’re adults, they still feel bad should they leave anything on their plate, even when full. As a child, dessert was dangled in front of Elaine as a reward for a clean plate.

This belief that she must eat all is ingrained in her mind. I told Elaine to forget about her childhood experiences, which make her unhappy now. She is an adult and can take responsibility for her own attitude towards food. She must not use her body as a garbage can, finishing food that should be thrown away. If you belong to the “clean plate club,” there are two strategies you can follow. When cooking at home, either cook smaller portions, or dish up smaller portions and put the extra food away for a meal the next day. If you’re at a restaurant, share the salad and main course with your companion. Elaine says she feels stingy about sharing food, as if she can’t afford a complete meal, so she orders an expensive glass of wine to compensate.

WOMEN’S MONTHLY CRAVINGS
“I crave carbs premenstrual.” — Rebecca, a hospital administrator.

Rebecca knows when her periods are coming. She craves chocolate and starchy foods. She becomes cranky and irritable. She feels bloated and uncomfortable. This happens every month and she doesn’t know what to do about it. She experiences loss of control, gets depressed and feels that it ruins all her good intentions for a healthy lifestyle.

I told Rebecca that she couldn’t allow the few days before her periods to influence the way her life is going to turn out. Periods are part of a woman’s life cycle and we have to accept the changes every month. However, we can handle them better if we understand what is going on with our bodies.

The premenstrual craving for starchy foods is not unusual. The theory is that fluctuations in estrogen levels cause an increased desire for carbohydrates. This in turn leads to an increase in fat intake as many high-carbohydrate foods such as muffins are high in fat. Don’t resist your craving. At times like these choose one starchy food or one sweet item per day. It’s okay to eat one extra fresh cinnamon bagel a day until the craving disappears. Maybe you crave a small slice of carrot cake (a high-fat food). Make sure the food item you choose is one that you really feel like. That way, you can relax and enjoy satisfying your urge. If you resist too much, you may binge at a later stage. As one client avowed: “I have less fear of cravings since I’ve allowed myself one extra carb on these days.”

The distention you feel is caused by the increase in starch or sugar in your diet. When these foods are digested and stored in the body, they need water in order to be stored. That leads to water retention and bloating. You’ll know because the rings on your fingers will be tight. You’ll also find you don’t urinate much during these days. Once the craving has disappeared, you urinate frequently because your body will want to rid itself of the stored water. Your bloated feeling goes away and you feel slimmer. Accept these symptoms and don’t worry about them.

During the premenstrual phase, you experience a decrease in endorphins, which precipitate happy moods. Do you want to improve your mood? Of course. The way to achieve that goal is with increased activity. Many women have noticed that when they eat better and are in a fixed workout routine, their mood swings and bloated feelings are decreased considerably. So keep up your activity, even if you’re feeling blah.

PMS Checklist

Pre-menstrual you need to:
• Relax.
• Be pleased your periods are regular.
• Keep active.
• Satisfy cravings with one starch or one sweet.
• Ignore bloating.
• Plan events that elevate your mood.

CRAVINGS DURING PREGNANCY
“I gained too much weight with my pregnancies because I craved so many sweet foods. I haven’t lost it all” - Kathy, a freelance writer.

This is a well-known complaint. Women tend to gain too much weight during their pregnancies because their appetite increases and they “crave” foods. After the birth of their babies, the extra weight stays on.

Kathy needed help to return to her former eating habits. I made her an “individual meal plan” and started her on an activity schedule, which she enjoyed. She is now back to her pre-baby size and feels so much better. Many women who come to me who have gained too much weight with previous pregnancies and want to have a healthy weight gain during their next pregnancy. It is very easy to fall into the “binge trap” when pregnant and so it is important to keep your awareness up. By focusing on healthy food choices, you lower your risk of such complications as high blood pressure, gestational diabetes, back and knee problems and heartburn.

Kathy’s activity consists of a one hour aerobic class on Saturday and Sunday when her husband takes care of the children, half-hour brisk walks two mornings a week when her mother can watch the children, and two mornings a week she works out with a one-hour exercise video. Her total activity time is five hours, which includes aerobic exercises, stretches and stomach-strengthening sit-ups.

THE LOVE AFFAIR WITH FOOD
“I love food too much” — Anthony, a gourmet food shop owner.

Anthony was convinced that he loved food so much that he’d never be able to reach a healthy weight. I asked him what foods he likes. He says he loves pâtés, Brie, rabbit stews, duck dishes and cookies, but feels tired and sluggish after he consumes these foods. He also said that he dishes up large portions and then finishes it all. Sometimes he’ll have second helpings out of habit, not because he is still hungry.

Explaining to Anthony that if certain foods make him feel good while he eats them, as well as afterwards, then they should be his choice. Some of these will be high in fat, some lower in fat. He mentioned he also enjoys many low-fat foods such as salads, breads and fruits, but never thinks of eating them. I incorporated them into his meal plan and now he consumes high-fat foods only on special occasions, never indulges in second helpings, and finds that he appreciates the taste more.

I can use myself as an example because I have always had to control my weight. I told Anthony what I do. Sometimes I’m not hungry but really crave a decadent chocolate brownie with nuts and caramel. Inevitably, at those times, there are no fresh wonderful-looking brownies in any of the stores. Disappointed, I buy a café latte made with skim milk and go back to the office. Two hours later I feel good! Then I remember the last time I did manage to find a rich treat. I felt tired and sluggish afterwards, and could hardly continue working. You need to remember your feelings after you’ve overindulged. Remember the good feelings that come from making healthy food choices..

WEIGHT OBSESSION
“I weigh myself every day” — Jeff, an advertising executive.

Jeff likes to do everything perfectly. He likes to check his weight often, at least three times a day. He works out vigorously, yet he has seen his weight gradually creeping up on him and finds this very depressing. He would like to stop being obsessed about his weight. It’s upsetting his wife and family and causing tension in the home.

Continuous weighing has to stop! For many clients, their weight often decides whether they’re going to have a good or bad day. What a negative activity! Weight fluctuates from day to day without reason, so you can create many bad days for yourself. Stop now! For these clients, they may only weigh themselves except once a week with me. If their weight upsets them, I won’t tell them what it is. Their weight change needs to be going in the right direction and not too quickly. Remember, your weight can go up even when you’re following a healthy meal plan. Some days you may drink a lot of fluids or feel bloated. Being disappointed by the numbers on the scale is not reason enough to give up looking after you. Once you learn not to depend on the scale for your mood, you will feel freed from a huge burden for the rest of your life. For maintenance, Jeff bought a pair of jeans that fit him exactly. That way he can feel it in his clothes if he has gained or lost weight. His focus is to be on better food choices, enjoyment of meals, increased activity and feeling great, not weight obsession.

3. NO TIME TO PLAN MEALS

EATING ON THE RUN
"I always eat on the run"- Susan, a lawyer.

Susan is too busy to think about lunch until she’s ravenous. So she chooses the quickest and easiest food she can think of and grabs a tuna fish sandwich. After eating her sandwich she feels uncomfortably full and tired. She knows there is plenty of fatty mayonnaise in the tuna salad, yet she makes the same mistake every day. She always feels disappointed with herself but doesn’t know how to change her habit.

This is where it’s important to know your schedule. If you make the tuna fish sandwich yourself, it can be low in fat (6.5 grams fat and 300 calories), but a bought one is loaded with high-fat mayonnaise (21 grams fat and 450 calories). I suggested to Susan that she spend five minutes each evening thinking about tomorrow. She always makes a bad choice at lunch and regrets it. So why allow such a negative feeling into her life? What better choices can she make? What’s available? She needs to plan. Either she needs to spend 30 seconds thinking about a better lunch choice to buy or she needs to pack her lunch. Another idea is for Susan to use the one-hour lunch break in a more positive way. Take a brisk walk to a grocery store, buy fresh fruit, tuna, low fat mayonnaise, a fresh whole wheat roll, low fat cheese, yogurt, carrots and celery and walk briskly back to the office. The fifteen-minute walk is invigorating for Susan because she’s under so much pressure at work; this gives her the opportunity to “air” her mind. She then takes five minutes preparing her lunch and stocks the fridge for future emergencies. Now she can make herself a tasty tuna sandwich with one tablespoon of low-fat mayonnaise and clean a carrot and celery stick every day. It’s delicious. She’s done something special for herself and has taken a break from her high-pressured job, all in just twenty minutes. A small change has given her a substantial sense of achievement.

MAYE MUSK’S MEAL PLAN

My schedule changes every day according to my appointments, projects and presentations. Usually, the night before, I know what is going to happen the next day so I can plan my meals. Breakfast is pretty standard; I wake up and look forward to my cereal. Lunch and dinner I prepare myself, pick up or eat out. Below is a good day, so that I’m always available to be tempted by something delicious that appears at social occasions.

BREAKFAST - 7 a.m.
1-cup cereal (combination of 3 different kinds), 1 tbsp sunflower seeds, 1/2 banana, 1 cup 1% milk
1 cup coffee, 1% milk, 1 sweetener

SNACK - 10 a.m.
1 yogurt, 2 tbsp nuts
1 cup coffee, 1% milk, 1 sweetener

LUNCH - 12 noon
1 boiled egg, 1 tbsp light mayonnaise, lettuce, tomato
2 slices whole wheat bread
1-cup tea, 1% milk, 1 sweetener

SNACK - 4 p.m.
One café latte, 2 tbsp nuts, 2 tbsp dried cranberries

SNACK — 6 p.m.
2 carrots, ¼ cup humus

DINNER - 7 p.m.
½ cup frozen edamame
2 cups frozen vegetables
1-cup quick-cooking brown rice
1-cup tea

SNACK - 9:30 p.m.
(if hungry)
1 apple and/or 1 low-fat yogurt

I follow my appetite, eat out often, and try many different foods, so exact amounts and food types vary each day.

ACTIVITY
I always plan to work out seven days a week, managing five workouts, as work or social pressures can take priority. My standard activity consists of fifty minutes on the stationary bike while reading the paper, weights three times a week, stretches and stomach-tightening sit-ups while watching TV. It is boring if there’s not something else to do. Working out isn’t fun for me, but is important for physical and mental health. Total exercising is five hours, plus walking five hours a week and taking stairs often.

UNPLANNED DRINKS
“I get tired when I have alcohol at lunch,” — Jack, a stockbroker.

When Jack drinks alcohol at lunch, he wants to sleep all afternoon. I suggested he stop drinking at lunch and report back to me. Avoiding alcohol at lunch made him feel much better. His stamina has increased remarkably.

Jack told me this interesting story. He had important clients to take out for lunch. Naturally he ordered an expensive bottle of wine. To his surprise, no one drank any alcohol at lunch. It seems his clients had made the same decision. Actually, nowadays, few people drink at lunch on business days; it’s become a widely followed trend.

LACK OF ENERGY
“I have no energy” — Jackie, a politician.

When Jackie’s lunch is a fatty meal or a large meal, she loses her energy in the afternoon and she has difficulty staying awake.

Explaining to her that her body will use it’s energy to digest all the food she’s eaten, so naturally after a large lunch she’ll feel tired. We decided to change her lunch choices to lower-fat dishes. If she has no choice, she only eats half of whatever is put in front of her. She was surprised at the surge of energy she felt in the afternoons after a light meal.

You’ve met people with plenty of energy. Even you have plenty of energy sometimes. What a marvelous feeling it is! So why not decide to be energetic every day? Know when you are eating out, know where you are eating, and decide to make a healthy choice. Keep your foods light with plenty of fresh fruit and vegetables. Be aware; be conscious of your choices. Just deciding to plan your food intake gives you a positive feeling and more energy.

Researchers have found that people over forty years of age tend to feel tired after a high-carbohydrate lunch. Just as women become sleepy, men become calm. This leads to decreased mental alertness. It would help to include protein foods in your lunch bag such as a sandwich containing tuna, cheese, egg, chicken, low-fat cold cuts or peanut butter.

In the evening, carbohydrate-rich dinners can enhance your calmness, preparing you for a restful night’s sleep. If you’re eating a high-protein supper, eat before 7 p.m. If you’re eating later, choose a pasta, rice, potato or bread dish. Even a small dessert would make you feel dozy.

EATING WHEN TIRED
“I eat when I’m tired” - Ruth, a physician.

Ruth works long, exhausting days, so, to store up energy, she looks for any food that is quick and easy to “inhale,” like chips, chocolates or cookies. The problem is, Ruth is eating when she isn’t hungry. After eating the chips or chocolate, she still feels tired, as well as angry with herself.

There are many reasons you could be tired. Did you sleep well last night? Was your lunch too large or too high in fat? The most common time to be tired is after lunch. Maybe that’s why many southern Europeans enjoy a relaxing lunch and a rest afterwards. Unfortunately, this doesn’t suit the American lifestyle of go, go, go. By listening to her body, she realized she wasn’t really hungry, she was thirsty and dehydrated. She started choosing fresh fruit and drinking water.

EATING WHEN BORED
“I eat when I’m bored, usually late evenings and weekends” - Jane, a mother of three small children.

During the week, Jane is very busy looking after her children, doing housework and endless chores. In the evening, when everyone has gone to bed and she has time on her hands, she ends up going to the fridge and cupboard looking for something to eat. On weekends, when her husband takes the children out to give her a break, she snacks all day.

Boredom is such a common reason for overeating. Many of my clients have problems on the weekend, away from their busy schedules. This is when they say: "Well, what should I do now?" Then look for anything and finds stale cookies. Afterwards, they say, "Why did I eat them? I feel disappointed because I didn't even enjoy what I ate."

I told Jane to be aware of her bored times. When you’re bored, dust off the low-fat cookbooks that we all have, find a delicious recipe with plenty of vegetables, write down the ingredients and walk briskly to the store. Come back, prepare the vegetables and enjoy a wonderful meal. Keep some cleaned sliced veggies in the fridge to snack on. You’ll be doing something positive for yourself and the end result will be a feeling of accomplishment. Remember to watch the portion sizes, and keep leftovers for the freezer.

Learn from my experience: “I have a tendency to gain weight easily, so limit myself to eating when hungry, not bored. In actual fact, I never allow myself to get bored. My days are well planned to fit in everything I want to do, even if it’s only taking it easy and reading a book.”

AFTERNOON HUNGER
“I am starved at 4 p.m.” - Marilyn, a businesswoman.

Every day, Marilyn decides she wants to lose weight. The day goes well until late afternoon. Then she gets really hungry. She tries to starve herself from lunch until dinner but finds that she becomes so ravenous that she can’t think anymore. Once home, she starts bingeing on any food in the house as she prepares dinner. By the time food is served, Marilyn isn’t hungry but she eats out of habit. After these repeated episodes she always feels miserable, depressed and confused.

Late afternoon is a common time to be hungry. Recognize it as a real hunger, and not due to boredom, tiredness or stress. When you are hungry, you should eat. Plan to eat a filling snack before you’re starved, at about 3:30 p.m., and you’ll be ready to enjoy your meal at suppertime. Some snack suggestions are: café latte (made with non-fat milk); yogurt and an apple; four Melba toasts with low-fat cottage cheese and an orange; eight mini rice cakes and one tablespoon peanut butter. If exercising at 7:00 p.m., prepare a tuna sandwich, with lettuce, tomato and chopped celery and eat at 5:00 p.m. This is your dinner. Then have a snack after your workout. There is no need to follow the norm. Remember: do not go six hours without food or you’ll get too hungry. If you are the type of person who has trouble making the right afternoon choices, don’t let it get that far. Plan, plan, plan.

THE BENEFITS OF BREAKFAST
To determine whether breakfast is important, a study was conducted with students. Males and females who ate breakfast had a significantly higher intake of fiber, and males who ate breakfast had a higher vitamin C intake and lower fat intake than breakfast “skippers.”

If you overeat in the evening, you won’t be hungry for breakfast. Stop eating after dinner and you’ll be hungry for breakfast.

SKIPPING MEALS
“I skip meals to lose weight but I don’t succeed” - Angela, a bank manager.

Angela doesn’t eat breakfast or lunch because she isn’t hungry and wants to lose weight. But once she gets home, she eats continuously from 5:00 p.m. until bedtime. She figures that if she doesn’t eat all day, she can eat a large amount in the evening and still lose weight. Instead, she isn’t losing weight and finds it hard to sleep because she’s so full.

The following are four reasons not to skip meals:
1. Food is needed for energy during the day.
2. Your body reacts when meals are skipped by lowering your metabolic rate so that it uses whatever food you give it more efficiently. It actually thinks it’s being starved, and refuses to use up any stored fat quickly. This is the direct opposite of what you want to happen for weight loss.
3. When you overeat in the evening (to make up for the rest of the day), your total calorie intake could be much higher than if you had eaten sensibly during the day.
4. If you starve yourself by skipping a meal, you can develop bad breath. The reason is that the body is burning up energy improperly and forming toxins (ketones) that are released through the lungs. These toxins produce a recognizable and unpleasant smell of acetone.

SHORT ON VEGETABLES
“I know I don’t get enough vegetables, but they’re such a nuisance to prepare” — Derek, an accountant.

Derek knows he should be eating plenty of vegetables but doesn’t know how to prepare them. He loves cooking but needs ideas.

Most people don’t eat enough vegetables. I told Derek to be creative and save recipes from magazines and newspapers until he has time to cook something new. Everyone loves cooked vegetables, stir-fried vegetables, vegetable soups and salads - we just don’t get around to preparing them. Canned vegetables are a great standby as they contain most of their original nutrients. When we do have the time to shop, we don’t think buying vegetables is a priority. It is. What I love to make is a large soup, including lentils and canned or soaked dried beans, and all my leftover vegetables from the week. I freeze the soup in one-portion containers for a quick lunch or late-afternoon snack. For interesting salads, use fresh lettuce, tomato and celery, then add canned peas, corn and tuna with a boiled egg for a quick lunch. (My daughter’s favorite meal). It won’t take you longer than six minutes. If you like stir-fries, use leftover meat or chicken and add frozen or canned vegetables. Quick foods can be healthy. For the office, pack a tasty sandwich with bean sprouts, lettuce and tomato or choose carefully from the fast food-outlets or deli.

MORE NUTRITIOUS VEGETABLES AND FRUITS
All vegetables are good for you. However, some are higher in the antioxidants, vitamin C and beta-carotene, than others. As you need to include —five to ten fruits and vegetables per day, choose from the following list first. Add other vegetables for variety, taste and texture. Note: Beta-carotene gives some of the following produce its orange color; in others it is masked by chlorophyll, a green color. So brightly colored vegetables give a good clue to good choices.

ORANGE/RED VEGETABLES
Carrots
Hubbard squash
Peppers, red
Pumpkin
Sweet potatoes
Tomatoes
Turnip greens

GREEN VEGETABLES
Asparagus
Bok choy
Broccoli
Brussels sprouts
Cabbage
Green beans
Peas
Peppers, green
Spinach
Zucchini

ORANGE/RED FRUITS
Apricots
Berries
Cantaloupe Cherries, fresh or dried Cranberries, dried
Grapes, red
Guavas
Mangoes
Nectarines
Oranges
Papayas
Peaches
Pink grapefruit
Plums Pomegranates
Prunes
Watermelon

GREEN FRUITS
Grapes, green
Kiwifruit

Juices from these fruits are also high in antioxidants but lower in fiber.

TREATS FOR THE KIDS - I DON’T THINK SO
“I buy treats for the kids but end up eating them myself” - Kay, a nurse.

I’ve done this in the past, especially when I’m hungry, so I know what Kay means. These treats could be fresh breads, cookies, cake, chocolate or chips. Kay finds that she usually buys the kind that she likes, not the kind the kids like.

The way to overcome this is to plan ahead. Don’t go near a shop if hungry. Grab a banana or eat a small container of yogurt so that by the time you get to the shop, the ravenous feeling is gone and you can think rationally before buying anything. Buy a treat that the kids like, not one you like. In order to encourage and maintain healthy food habits in the home, you should buy a single cookie at a time for each child. That way, they don’t learn to snack on fatty foods all the time.

SABOTAGED WITH “TRIGGER” FOODS
“My friends and family sabotage my efforts” - Dawn, a lab technician.

Dawn has been making healthy choices, increasing her activity and feeling good. But when her family and friends come to visit her, they bring her a chocolate or pastry as a reward for losing weight. This upsets Dawn because the food is too tempting to resist; she eats the treat, which triggers her to continue eating all day. She feels miserable afterwards and wants to give up her healthy goals. How could she be so weak?

Very easily. I told Dawn to relax about it and not to make a big fuss. She can tell these well-intentioned people: “Thanks, I’m just not hungry.” That way, they cannot force her to eat anything. At a later stage, she’ll become more confident with her attitude towards healthy eating and will be able to handle a small piece of pastry without letting it trigger a binge reaction.

HIDDEN CALORIES = WEIGHT GAIN
“I eat healthily all the time. Why am I gaining weight?” - Frank, a computer consultant.

I took Frank’s dietary history and he was right. He was eating very well and exercising regularly. He made good food choices most of the time, ate a wide variety of foods and his serving sizes were right for his size and activity. As he was leaving the office, he told me, “I forgot to mention I drink fruit juice.” I asked him how much. He said five to six glasses a day!

What Frank didn’t know is that one-cup of orange juice equals two whole oranges in calorie value. I’m sure he would never be able to eat twelve oranges a day. He just wouldn’t have the time to peel them. Fruit juice is a quick way to get in calories without realizing it. If you are thirsty, drink water. If you want to drink fruit juice, remember that to lose weight, you should limit yourself to four fruit portions per day, equivalent to two cups of orange juice a day. In that case, rather eat the whole fruit to feel more satisfied.

NIBBLIES
“I nibble in the kitchen while preparing the meal and clearing the table” - Nancy, a charity worker.

Although many women and men have the nibbling habit, they are unaware of how much they eat. One thing they have in common, they’d like to break the habit.

I have my clients write down everything they eat everyday, and in this case focus on the nibbling. When you have to write down three chips, four crackers with dip, 1 Tbs. mashed potato, 1 oz. chicken, and so on, you can see that it adds up. A planned snack will take away the immediate hunger in the right way. You won’t have to nibble. You will also end up enjoying the meal much more. When clearing the dishes, do not nibble leftovers, no matter how small. It is best and more economical to pack away extra food for another meal or snack.

* * * * * * * *

If you’ve been able to identify yourself with some of the people in these case studies, make a change and make it now. Note the obstacles that you’ve had to confront in the past and remind yourself of them everyday. This will keep you highly motivated to make changes to your life.

“What should I weigh?”

What should you weigh? That used to be the most important question. Now it is: What is your ideal weight? One table says 140 pounds, and another one says 142 pounds? What if you’re big-built, small-built, active or muscular?

Well, relax - your ideal weight is whatever you are happiest at. The weight which is easier for you to maintain without feeling deprived or stressed. Here are two examples:

“I need to lose 100 pounds”
Each 10 pounds means a different size; that makes quite a difference. So, if you want to lose 100 pounds, take off 10 pounds at a time. That way, the goal is much easier. Changes are made gradually and activity starts off slowly until new habits are formed. These new habits are for life so they have to be enjoyable.

“I need to lose 10 pounds”
The desire to lose 10 pounds is not a trivial one. Men and women who have been ten pounds lighter all their lives and have gained weight gradually, are miserable: their clothes are too tight and they don’t want to go to a bigger size. If that’s you, you need to be aware of the reason for your weight gain. It is usually less exercising and increased eating. Write down the specific change you want to make. Don’t concern yourself with the rest of the day. For example, your sporadic activity will now be planned into your weekly routine. Or, when eating out, you’ll spend thirty seconds longer deciding on a meal that is lower in fat, but equally delicious as the meals you have been choosing. Your weight will gradually come off without any stress. As you start fitting into your clothes again, you will have renewed motivation to lose the ten pounds and keep it off.

BODY MASS INDEX

Achieving and maintaining a healthy weight is your goal. Know your healthy weight, not the weight of those waif-like models in fashion magazines. If you are over forty years old and lose weight rapidly, you may find that you start looking scrawny and older. We need a little fat to plump out the wrinkles in our faces. If you lose weight slowly, you can stop at a happy medium. I believe it was Catherine Deneuve, one the world’s most beautiful women, who said: “Sacrifice a little extra on the hips for a younger-looking face.” When the face starts looking gaunt, stop losing weight for a time and start maintaining your weight.

You should try to be within a healthy Body Mass Index (BMI) range. BMI is simply the relationship between a person’s height and weight. More precisely:
BMI = weight (in kilograms) divided by height (in meters) squared.

However, you don’t have to learn formulas. Go online to http://www.nhlbisupport.com/bmi/, put in your height and weight and your BMI will be calculated.

A BMI of between 20 and 25 is associated with the lowest risk of illness.

Few people use the BMI, but my clients feel more confidant knowing that there isn’t a specific weight to which they must adhere.

If you’re obese, with a BMI above twenty-seven, the risk of developing diabetes, high blood pressure, high cholesterol, heart disease, cancer, digestive, pulmonary and gall-bladder diseases is dramatically higher. Health risks also increase if you are underweight, BMI less than twenty. Either way, you need to take better care of yourself.

BMI should not be used if you are under twenty years of age or over sixty-five years of age, very muscular, pregnant or nursing.

CHECKLIST TO HEALTHY EATING

Eat when Hungry - Don’t hold back until ravenous; only eat when hungry.

Enjoy your Foods - Eat foods that are good tasting as well as nutritious.

Watch Nibbles - Wait two hours between your nibbles.

Spice it Up - Be liberal and creative with herbs and spices when cooking. This will lower the amount of, or dispense with, oils, butter and salt in a recipe, while maintaining great taste.

A Splash of Color - Add color and nutrients to meal presentations with new and interesting vegetables, fruits and even edible flowers.

Experiment - Aim to try one new recipe each week. Dust off those healthy, low-fat cookbooks and find a tasty dish that appeals to you.

Try Ethnic Dishes - Explore a variety of low-fat ethnic cuisines (Japanese, Chinese, Thai).

Out on the Town - Choose wisely from the menu. Ask for salad instead of fries.

Sleep when tired - Do you eat when tired? Take a nap, relax for ten minutes, or just slow down. You will feel refreshed and ready to face the world again.

Take a Hike - If you tend to eat when bored or stressed, take a brisk 10 - 20 minute walk instead. Take every opportunity to be active. Walk the halls and stairs of your home or walk to the store for a lovely piece of fruit. The fresh air and exercise will help refuel your energy.

Keep Motivated - Read this book again, particularly the inspirational passages that relate to you.

Find Supportive Friends - See caring friends, avoid those who depress you.

Feel Fantastic - Chapter 2 - Easy Weight Management Goals

2009-10-30T10:03:00.000-07:00

People who write down what they eat every day, lose weight, even if that was not their intention. That task is a good start to managing your weight.

The reason is that being aware of what you eat makes you more health conscious. You won’t want to record a high-fat food, even if you’re the only person who’s going to read the list.

From now on, you are going to plan your meals and write down what you want to eat and what you want to achieve. Sit down now and plan your meals for the next twenty-four hours. Time yourself; the whole exercise should take you only ten minutes. Tomorrow, do the same; it will take you eight minutes. Soon, it will take you only five minutes a day. The result is you’ll be eating healthy, delicious foods when you’re hungry! Not a bad deal. And you’ll feel special afterwards. You’ll no longer have to gobble down fast foods because it’s the quickest and easiest solution.

Your Healthy Meal Plan is based on your schedule and the foods you like. This meal plan can be adapted to include three main meals, or three smaller meals and three snacks, or variations of this formula. Look at the example below.

YOUR HEALTHY MEAL PLAN

When planning meals for my clients, I like to add the following minimum amounts of foods are suggested. Don’t worry. This allows for plenty of food; you certainly won’t go hungry.

MINIMUM/DAY FROM FOOD GROUPS FOR WOMEN

GRAIN PRODUCTS: 5

VEGETABLES & FRUIT: 5

MILK PRODUCTS: 2

MEAT & ALTERNATIVES: 5

GOOD FATS: 6

OTHER FOODS: Minimal/In Moderation

For Men: Add 2 GRAINS, 2 VEGETABLES & FRUIT, 2 MEATS, 2 FATS

It seems easy, yet when a client tells me he/she eats a muffin for breakfast, pizza for lunch, cookies for snacks and a hamburger and fries for dinner, where are the above foods?

GRAIN PRODUCTS
Examples of one serving (80 calories):
1 slice bread, 1/3-1 cup cereal, ½ cup rice or pasta, ½ small bagel, pita or bun, ½ medium potato

You can eat more than 5 if hungry. The first comment I hear is: “If I eat 5 servings from this food group I’ll gain weight.” Yes, you will if you think one serving is a large bread roll (4 servings) or an average plate of pasta (6 servings). However, if you’re a growing, active teenage boy, you’ll probably need 12 servings per day.

Maybe you can relate: when my three children were teenagers, within a day of shopping, my pantry was bare again.

Plan your number of servings according to your age, body size, activity level, and whether you want to maintain, gain or lose weight.

VEGETABLES AND FRUIT
Examples of one serving:
½ cup fresh, frozen or canned vegetables or fruit

I like my clients to eat 10 servings a day! To give you an example of 5 servings: 1/2 cup orange juice for breakfast, 2 cups salad for lunch, 1 banana in the afternoon. That was easy. You have already eaten your minimum for the day. Add 1-cup broccoli, 1 apple, and 1⁄4 cup dried cranberries and you have eaten 10 servings/day.

MILK PRODUCTS
Examples of one serving:
1-cup milk, 1 oz cheese, ¾ cup yogurt

Milk is a neglected beverage. Clients say they enjoy milk yet they never think of drinking it as such; they just have it on their cereal or in their coffee or tea. I then plan their menus for the day to include a glass of milk, café latté or yogurt as a snack. The advantage of drinking milk over eating cheese is that milk quenches your thirst and is lower in fat and salt than cheese. When choosing a hard cheese, aim for those with a fat content around 7% or opt for cottage cheese.

MEAT & ALTERNATIVES
Examples of one serving:
1 oz meat, poultry or fish, ¼ cup canned fish, 1 egg, ½ cup beans, 1/3-cup tofu, 1 tbsp peanut butter

Portions from this group are usually too large. If you order meat, fish or chicken in a restaurant, the amount could be 8 – 12 oz. That would be twice your total intake for the day. A better example of 5 servings would be 1 egg, 1⁄2 can tuna and 3 oz. chicken. The chicken portion is the size of a small chicken breast or a deck of cards. If you find that this portion is too small, disguise the quantity by chopping up the chicken and adding to stir fries or stews with plenty of vegetables.

GOOD FATS
Examples of one serving:
1 tsp oil, 5 olives, 1 T nuts, 1/8 avocado, 1 tsp margarine
These are foods containing essential fats for good health, such as mono-unsaturated and omega 3 fats.

OTHER FOODS
What is meant by Other Foods? These foods are not part of any food group. They are added for taste, thirst and variety. They include:

• Foods that are mostly fats and oils such as butter, lard, bacon, French fries, cream, ice cream, pastries, cookies, and chocolate.
• Foods that are mostly sugar such as jam, honey, syrup and candies
• High-fat and/or high-salt snack foods such as chips, nachos or pretzels
• Alcoholic drinks
These are the foods to limit. Be sure to choose sufficient portions from the first four food groups before adding OTHER FOODS to your menu.

BEVERAGES AND SPICES
• Water, tea (3 cups/day), coffee (3 cups/day), diet soda (3 cans/day)
• Add herbs, spices, condiments, pickles, salsa, mustard and ketchup for flavor and to replace fats and salt

PORTION CONTROL

“In moderation” means different things to different people. If you want to lose weight, cut out your OTHER FOODS. If you’re happy with your weight, eat from the food groups in Your Healthy Meal Plan before you eat Other Foods.

Portion sizes are not fair. You notice that everyone’s eating more than you. You know you can’t eat as much as your teenage son but why can’t you eat as much as your spouse? Your husband says, “It’s not fair, I can’t eat as much as my naturally lean wife. She knows when to stop eating. I don’t have that warning sign.” Or your wife has a similar complaint: “It’s not fair, I can’t eat as much as my husband. I know he burns up plenty of energy when he jogs every morning, but I also work out.”

The rule is - don’t compare yourself to others. You know how much you can eat, so stick to that amount and enjoy your food. Focus on other things that can be equally enjoyable and give you a sense of achievement. Perhaps you’ve always wanted to do artwork. Now you can, and it keeps your hands busy. You certainly can’t get greasy food your hands. Giving yourself a task to do is a good way to keep busy and your mind off food.

“I fill my plate with my eyes, then eat with my brain” is the philosophy of my friend Evelyn’s mother, an always slender seventy-year-old. She fills her plate, divides the food in half, and then only eats half. She doesn’t feel the need to finish everything on her plate, and doesn’t feel guilty about the waste. An interesting approach, and obviously one that works for her.

If you’re underweight, increase all foods, and include Other Foods. Also eat when you’re not hungry. I have the hardest time trying to get my underweight clients to think about food. They try to increase their food intake, have a busy day, and forget to eat. Therefore, it can be very difficult for them to gain weight.

SERVING SIZES

Clients are always shocked by portion sizes – absolutely shocked!

How do you determine serving sizes? Easy. If the amount is 3/4 cup or one teaspoon, just measure this amount in a measuring cup or teaspoon. It’s the one-ounce and one meat serving that creates confusion. For 30g (1 ounce or 2 tbs.), use your thumb size as the measurement; for 90 g or 3 oz, the palm of your hand or a deck of cards; 1 cup of vegetables is the size of your fist. These measurements will help you with serving sizes, but they are not the rule. For example, with cereals, some are dense, such as bran, and some are airy, such as puffed wheat. The same size wouldn’t weigh the same. If the serving size states 30 gram, there will be a measurement such as 1/3 cup, 1/2 cup or 1 cup close by. You still don’t need to weigh the cereal, just measure it in a cup.

Now knowing moderate portion sizes, practice for a few days until familiar and weight loss is steady. If weight loss stops, remind yourself of serving sizes again. You need to be vigilant; old serving sizes can return unnoticed.

YOUR OWN PERSONALIZED MEAL PLAN

Plan your menu for the rest of today. Choose your meals and snacks according to the foods you have available. This approach, even without all the ingredients, is better than an unplanned day. If there are certain foods you need to buy, such as fresh vegetables and fruit, make a list of them and decide the best time to buy them. Write down what you are going to eat for breakfast, lunch and dinner, as well as any snacks. Remember, if you have a hungry time in the afternoon, plan a filling, nutritious snack - don’t allow yourself to feel hungry and deprived. Rather, snack in the afternoon and eat less for dinner when you’re not so hungry. Carry on listing your foods until healthy food choices become second nature. You may lose control of your healthy-living intentions at certain times of the month or year, perhaps after a vacation. This is normal. Start documenting your food intake again and return to your goal weight.

WEEKENDS

If your weekend eating is different from during the week, change your plan. For example, for brunch on Sunday, combine breakfast and lunch servings. That leaves you with plenty to eat.

Four-pound weight increase over the weekend is quite common. Is it okay as long as you lose the excess during the week? Well, weight loss is not always guaranteed during the week, and the bloated feeling on Monday morning is not motivating.

Rather decrease food and alcohol intake by one third to avoid these large fluctuations. By doing that regularly, you form new eating habits without any feeling of deprivation, or fear of the weekend.

THE PERFECT MEAL

Meals don’t have to be perfect. The editor of Prevention Magazine asked a panel of experts and me to describe the “Perfect Meal”. The result was: “Salad greens are a good medicine - and a pleasure to the palate. Greens are a treasure trove of phytochemicals - a fancy word that means ‘substances in plants that, if sold at your local drugstore, would cost at least $13.75 a bottle.’ With compounds like carotenoids and flavonoids and phenolics and antioxidants, these little green giants help keep us protected against cancer, circulatory disease and many problems linked to aging. They’re generally high in vitamins and minerals. With no fat and basically no calories, they’re card-carrying superfoods.” The article describes a “Million-Ingredient Salad” that should be tried “because there are so many potentially beneficial substances in all the ingredients - known and yet-to-be-discovered. This salad contains greens, legumes such as chickpeas or tofu (cancer-fighting phyto-estrogens, fiber and B vitamins), olive oil (of possible value because of the low heart-disease rate in the Mediterranean region and possible role in preventing breast cancer), garlic (believed to have special heart-protecting qualities) and tomatoes (potential cancer fighter). The meal would also include fish. The oil in fish has omega-3 fatty acids that are good for your heart - best sources are salmon, swordfish, blue fin tuna and trout. Good accompaniments are brown rice and broccoli, carrots, sweet peppers, onions or squashes. Add yogurt to fruit.”

This quote appeared in the early nineties and we still can’t get people to eat salads and fish regularly.

A SLOW METABOLISM?

Once a television viewer asked me: “I’ve heard if you diet, your metabolism slows down. What’s wrong with having a slow metabolism?”

My answer was “Metabolism is the process by which food enters the body and is transformed to energy, measured as calories, to be made available for use by the body. Calories come from four sources: carbohydrates (4 calories per g), protein (4 calories per g), fat (9 calories per g) and alcohol (7 calories per g). If you eat food containing more calories than your body needs, these calories are stored as fat. If you eat food containing fewer calories than your body needs, fat is broken down and energy is used for your body functions. A slow metabolism means that you don’t burn up calories quickly. Naturally, if you lose ten pounds in weight, your metabolism will slow down because you are carrying ten pounds less. To increase your metabolism, increase your muscle mass by being more active.”

GOALSETTING

Examine the following goals. Choose which one you want to implement immediately. Write it down, focus on it and form a new habit now.

MAKE POSITIVE DECISIONS
Do you notice that on busy days you forget to snack? Yet, if bored or frustrated you develop a need to eat continuously. On these days, refer to your meal plan. You cannot achieve your goals without step-by-step planning. Don’t sabotage yourself. Make many positive decisions until they become a way of life. Ask yourself questions like: “Am I hungry?” “Will I feel good afterwards?” “How did I feel the last time I ate this food?” If your answers are positive, you have made good food choices, which you should continue to make; if answers are negative, sit down and rethink your food-choice strategy.

EAT - BUT ONLY WHEN YOU’RE HUNGRY
Depriving yourself of food is the worst way to lose weight. Many have learned this bitter truth the hard way. Weight loss may be rapid, but is regained, and more.

If you get too hungry, you will likely lose self-control the minute you are in proximity of food. Don’t be forced to rely on willpower. It takes too much energy and concentration, and is a substantial cause of stress.

Temptation is everywhere. Don’t test your willpower by having your favorite high-fat foods around. For example, I love cookies and chocolate. If I had them in the house, I would constantly be forced to restrain myself, a situation that would be very stressful for me. My family and friends know that sweet foods are rarely in my house, except for social occasions. Even then, leftovers are sent home with guests. I don’t keep them around to temp me and test my willpower. Being kind to myself means setting certain rules and abiding by them.

WEIGH OR DON’T WEIGH YOURSELF
Weighing yourself every day could motivate you. It does for many. If it doesn't, don’t weigh yourself.

If you wake up one morning, feeling great, and then hop on the scale only to discover your weight hasn’t moved - that great feeling quickly disappears. You have two ways of coping with this. Either knuckle down and decide to deprive yourself for the day - bad idea - or give up. Give up what? There’s nothing to give up. You’re not on a diet; just eating foods that make you feel good, so there’s nothing to give up. Put away your scale! Over time you’ll know you’ve lost weight. You’ll feel it in your clothes. Your belt will move a notch tighter. It’s an empowering experience to break free from the scale.

LEARN NEW LIKES
Change your attitude. Set new priorities; learn new likes and dislikes. I used to butter my bread and eat the skin on chicken. Now I can’t imagine adding butter to my bread or eating skin on chicken. However, this new attitude didn’t happen overnight. In the beginning it was difficult, now it’s part of my life. I like the way I look and feel at this weight. It’s been worthwhile to make such a simple change.

CHANGE REWARD SYSTEM
Rewarding yourself is also a learning experience. Don’t reward yourself with chocolate or chips. Instead, pamper yourself - buy a new belt, have a manicure or go to a show you’ve always wanted to see. Don’t eat fatty foods as a reward. You’ll feel dreadful afterwards - that’s not a reward, it’s punishment. You’re truly torturing yourself. Get out of the torture trap and live to enjoy your rewards.

If I’m hungry and deserve a reward, walking to the grocery store and buying the most beautiful, most expensive fresh fruit and a glossy nutrition magazine – are the best rewards and leave me inspired to carry on.

WEIGHT LOSS
To lose weight, write down how you intend to do it. Don’t say, “Lose 25 pounds.” Instead, say “increase vegetable intake by having a salad at lunch and steamed vegetables in the evening; decrease fat intake by limiting fries to once a week and replacing cream with 1% milk in coffee.” This is the positive approach. You will not be “going on a diet”, a phrase that sounds restrictive and negative. Rather, you will have fun planning delicious, healthy meals. Without the stress of a traditional “diet,” you’ll lose weight.

NO YO-YO DIETING
If you’ve been a yo-yo dieter in the past, you’ve felt yourself lacking confidence. The fear to revert to the “binge-starve” syndrome is always in the back of your mind. Stop it now! Relax. And don’t consider yourself a failure. Remember, each little positive step is going to make you feel better. With a relapse, read your positive notes and put them into action. You haven’t failed - you’ve simply learned something from your experience.

ENJOY DESSERTS
You’re at a party and your favorite, homemade desserts are served. Go ahead, taste them. Don’t deny yourself. You’ve denied yourself in the past and then binged on food you didn’t particularly like. Instead of avoidance, choose half the amount of the delicious desserts that you would formerly have chosen. For example, if you usually consume two desserts, this time you eat two half desserts. You’ll enjoy the experience more and appreciate the taste. One word of caution, be sure not to weigh yourself in the morning.

CONTROL SNACKING
Your family buys chips and cookies for television time in the evening. You see them eating and feel it’s unfair that they don’t share your weight concerns. You don’t particularly like these snacks but eat them without thinking, and become annoyed.

Choose healthier snacks for your home. If your family insists on eating chips, buy ones you don’t like. Make yourself air-popped popcorn, and keep busy doing something enjoyable. The gratification you’ll feel afterwards will create a warm and fuzzy feeling. Repeat this exercise until it becomes a habit. You’ll feel smug because you’ve fooled yourself into implementing a good habit.

A helpful tip: Make low-fat chips with soft tortilla shells, cut in small triangles and place on a cookie sheet. Bake at 350F for 10 to 15 minutes. Let cool and store in a plastic bag. Serve them with a yogurt dip or salsa sauce and enjoy healthy guilt-free snacking!

SNACK IDEAS (NOTE PORTION SIZES)
1-cup skim café latte or 1% milk
6 oz yogurt with 1 tbsp nuts or seeds
1-cup tomato juice
1 oz. low-fat cheese plus 4 Melba toasts
1/4 cup 1% cottage cheese plus 2 slices pineapple
Fruits - 1 banana, pear or 1-cup grapes
Celery or carrots with humus
3 cups air-popped popcorn
1-cup edamame in pods
8 mini rice cakes
1 tbsp peanut butter and1 slice whole-wheat toast

HAVE A HEALTHY FAMILY
When buying foods for your family, start with the foods you like. Share the preparation with other members of the family. They will realize the benefits of keeping healthy when they experience the taste of new vegetables such as kale, Napa cabbage and broccoflower, more fruit, tasty whole grain products and creative snacks. This new way of eating will encourage the whole family to make changes to better food choices together.

BE CREATIVE IN COOKING

Try out new recipes that are low fat. Go through your cookbooks and prepare a recipe that calls for some ingredients you have in your pantry, make a list of ones which you need to buy, and take a brisk walk to the store to purchase them. If you’re bored with your cookbooks, go to the bookstore and find ethnic books with dishes that look scrumptious. These recipes often seem difficult initially, but after you’ve followed the instructions step-by-step, you’ll find the cooking simple. You may like to shop in ethnic markets or your city may have a Chinatown section, which carry new types of ingredients. Don’t be shy and ask what certain foods are and how to prepare them. Experiment with food - and enjoy a whole new range of foods.

IMPROVE TIME MANAGEMENT
You run out of food and have no time to shop. Tired and frustrated, you buy fast foods for the family. Knowing the food is too high in fat and salt you feel terrible. Try not to fall into this trap. Spend one evening per week to plan ahead. For women working outside the home, don’t take all of the responsibility for organizing the meals for the family. Although surveys show that women do most of the shopping, make shopping a family concern. Get the whole family involved in preparing the shopping list and learning new habits for healthier living.

Make a list of the items you need so you don’t forget anything. You’ll find that shopping this way is cheaper, as you won’t buy everything in sight. Always try and consume fruits and vegetables first: they spoil quickly. When you run out, walk to the corner store and buy some more.

Take advantage of micro waving to cook food for a shorter period of time and retain more nutrients - particularly useful for reheating leftovers.

YOUR SHOPPING LIST FOR HEALTHIER LIVING

Take the mystery out of shopping the healthy way. Make a shopping list from you Healthy Meal Plan and try new foods.

GRAIN PRODUCTS
Choose different wholegrain foods.
Choose cereals that provide at least 4 g of fiber per serving.

VEGETABLES AND FRUIT
Help yourself to new varieties. They’re good for fiber and your sweet tooth.
Choose dark green and orange produce more often.

MILK PRODUCTS
Choose lower-fat milk products and cheese.

MEAT AND ALTERNATIVES
Choose lean meats, poultry and fish, dried peas, beans and lentils.
Choose lower fat deli meats and canned fish packed in water.

OTHER:
FATS AND OILS
Choose vegetable-based products more often. Good choices are canola, olive, peanut, safflower, or sunflower oil.
Choose “No Trans Fat” margarines.
Try different olives and nuts; avocados.

SNACK FOODS
Avoid “trigger” foods.
Choose lower-fat products for the home.

SPOIL YOURSELF
Living alone should be a wonderful experience. Don’t waste this opportunity. Many of my clients tell me they used to send out for pizzas or fried chicken dinners then snack on cookies or chips in the evening. They feel a little bored and lonely, and food keeps them company. However, they need to treat themselves to healthier living. They should take advantage of the freedom to eat and exercise whenever they want. Can you imagine how lucky you are? –Not having to please anyone else.

If you live alone, do make a point of eating foods you enjoy. Don’t save fancy dishes for guests. You are special. If you’re willing to spoil guests, you should be willing to spoil yourself. From now on you’re going to prepare tasty food for yourself, relish the food and feel special afterwards.

MAKE SALADS
How long does it take to make a salad? Not as long as you think. When you anticipate a boring stretch of time, use it to buy your salad ingredients. Remember to choose brightly colored vegetables for a higher nutritional value. Come home, wash and spin-dry your lettuce - that’s always the irritating job. You’ll find it takes you five minutes. That wasn’t difficult was it? Better yet, you can buy pre-washed lettuce. Put the lettuce in a plastic bag, enough for four days. Cut up a tomato, an onion, two celery stalks and a cucumber. Place this mixture in a plastic-covered bowl in the fridge. Now you have a salad mixture for a few meals. Does this sound boring? Not so. Tonight you serve the lettuce with the tomato mix; add a couple of olives, 1 oz. of feta cheese, 2 tsp olive oil and vinegar - voila! - A Greek salad.

SETBACKS
It’s human nature to have occasional setbacks when you’re trying to make permanent changes in your eating habits. Here are some tips:
AVOID OVERDOING IT at social functions: choose a spritzer instead of a glass of wine, reach for vegetables and low-fat dip and 2 tbsp nuts rather than deep-fried mystery foods; focus more on conversation than refreshments.
THE RISK OF OVEREATING or indulging in high-fat snacks is greatest when stress hits. If the urge to binge accompanies a nasty bout of PMS, work pressures or a child’s illness, include an extra starch in your diet, such as a toasted English muffin with jam, or a baked potato topped with nonfat yogurt and chives.
KNOW WHEN your “hungry time” is and always be prepared with a nutritious snack. Most people need an energy boost at about 4:00 p.m. Some low-fat suggestions: a biscotti and a hot cup of skim milk combined with a little espresso, or low-fat yogurt and a piece of fruit.
IF YOU SUFFER A SETBACK in your eating plan or overdo it at one meal, don’t punish yourself. Forgive yourself and carry on. After all, there are 21 meals in a week. You have 20 more chances to do better.
PREPARE BAG LUNCHES
Prepare tomorrow’s lunch today. Take two slices of bread and a tuna mix to work - 1/2 can tuna, with chopped celery, onion and 1 Tbs. low fat mayonnaise. Throw in a fresh lettuce leaf (from your plastic bag). The preparation takes you four minutes. Total fat content 6.5g.
Time yourself if you buy lunch. It takes 20 minutes to walk to the sandwich bar, stand in line, give your order and find a table. You end up eating a tuna sandwich loaded with high-fat mayonnaise. Total fat content 21 g. Say to yourself: “Why didn’t I pack my lunch?” Then plan to pack a healthy lunch for tomorrow.

DAILY STEPS TO MY NUTRITION GOAL

Now that we’ve discussed nutrition goals you may want to achieve, it is time for you to set these goals. Sit down for half an hour and think about the food habit you want to change. Do you eat continuously from 4:00 PM? Do you have second helpings at dinner? Are you a night binger? Which is the one habit you want to focus on at this time?

Before you make changes, you need to acknowledge why you want to change. Do you want to lose weight, increase your energy level or just be generally healthier? Ask yourself what the benefits are of feeling and looking fantastic.

Write down your goal on the DAILY STEPS TO MY NUTRITION GOAL, see below. It takes approximately three weeks to change a habit, so make sure you only aim for only one habit change, but a substantial one.
Here is an example:

AFTERNOON BINGE is your main concern

Where did you go wrong? Did you eat continuously in the late afternoon? If so, focus on monitoring what you eat between 4:00 and 7:00 p.m. Plan your snack every day. Don’t worry about other food-habit goals for the time being. Concentrate on this difficult time until you have it under control and it becomes second nature. After you have achieved your goal, you can focus on your next change. Don’t be in a hurry. Relax and make improvements gradually. Doing it this way won’t disrupt your life and you’ll find managing the changes much easier.

DAILY STEPS TO MY NUTRITION GOAL: EXAMPLE

MY GOAL
To obtain a healthy weight and control my afternoon bingeing

MAIN OBSTACLE
Binge from 4:00 – 7:00 p.m.

FIRST STEP
Plan my 4:00 p.m. snack:
175 ml yogurt, plus 1 apple, or
8 soda crackers, plus 1 oz cheese, plus 1 kiwifruit or
1 cafe latte, plus 1 biscotti

Achievement: The First Week
Controlled afternoon snacks
Feel better

SECOND STEP
Plan my afternoon snack every day
Go for a walk at 5:00 p.m.

Achievement: The Second Week
Increased energy, good feeling, weight loss, increased sense of humor

THIRD STEP
Plan my afternoon snack every day
Revise daily food intake

Achievement: The Third Week
Better-shaped body, feeling confident, less cynical, laugh more

FOURTH STEP
Stop writing down snacks
Afternoon snacks are a new habit

Benefits:
Weight loss
Increased energy
Better shape
Sense of humor
Respect myself more
Deal with people better
More relaxed
Have you made the change? Did you find the change easy? Can it be incorporated into your lifestyle? Your attitude has changed. You need never go on a “diet” again. You are enjoying your meals - eating only when you’re hungry - planning delicious tasty meals and avoiding foods that aren’t your favorites.

DAILY STEPS TO MY NUTRITION GOAL
MY GOAL
..............................................................................................................................................................................................................................................................................
Main Obstacle
..............................................................................................................................................................................................................................................................................
FIRST STEP
..............................................................................................................................................................................................................................................................................
Achievement: The First Week
..............................................................................................................................................................................................................................................................................
SECOND STEP
..............................................................................................................................................................................................................................................................................
Achievement: The Second Week
..............................................................................................................................................................................................................................................................................
THIRD STEP
..............................................................................................................................................................................................................................................................................
Achievement: The Third Week
..............................................................................................................................................................................................................................................................................
FOURTH STEP
..............................................................................................................................................................................................................................................................................
BENEFITS
..............................................................................................................................................................................................................................................................................
..............................................................................................................................................................................................................................................................................
Copy and keep handy

Feel Fantastic - Chapter 3 - I Still Don't Understand Fat in Foods

2009-10-29T10:05:00.000-07:00

Good fats, bad fats, too much fat? How do fats influence weight, heart disease, diabetes, heart burn and energy levels? Learn now.

“I don’t eat meat. I eat granola.” I hear this often. What do people expect me to say? “Well done! Meat is bad! I wouldn’t touch it.” Well, I enjoy a tasty meat dish, and for me, granola can be high in fat. This really bowls them over. I explain to them that a hamburger with 3 oz of lean ground beef contains 12 g of fat, whereas 1 cup of granola contains 18 g of fat. Beef also contains other nutrients like iron and zinc that are essential for good health. This doesn’t mean you should eat meat every day, it means include it in your meal plans. Registered Dietitians advocate smaller portions, not avoidance of red meat. Three ounces is very small, about 1/3 of the serving in a restaurant. We’ve just lost track and assume a nine-ounce serving is normal. Weigh your next portion of meat and find out for yourself.

A common question is: “How do I lower my fat intake below 30 percent?” “Should I aim for no fat?” “Where do I find fat?” “Which kind of fat is okay?” “How harmful is too much fat?” Everyone is hungry for knowledge, but the available conflicting information can be frustrating!

“OH GOOD, IT’S LOW IN FAT. I CAN EAT LOTS OF IT!”

Sometimes you’ll see a low-fat cookie or “health” bar and you think you can eat unlimited amounts. After all, they’re “low in fat.” Looking at the serving size, you may find that only half a cookie can be eaten for that number of fat grams. The serving size might be quite small, so eating the whole cookie will double your fat intake. Always check the serving size before calculating the number of fat grams you’re consuming.

Fat isn’t the only factor involved. Fat does supply more calories per gram than other sources of energy, but the total calorie intake is important too. Fat supplies nine calories per gram, carbohydrates and proteins four calories per gram and alcohol seven calories per gram. Even if you lower your fat intake, with a high intake of carbohydrate-containing foods and alcoholic drinks, you can still gain weight.

YOUR FAT TOOTH

Loving donuts, muffins, pastries, croissants and chocolates, doesn’t mean you have a sweet tooth; it means you have a fat tooth. These foods are sweet but are particularly high in fat. If it were a sweet tooth you had, you would be eating jelly babies, jelly and sherbet. Fat in food is so alluring because fat gives food a certain taste and texture that you get used to. It’s called a “mouth-feel.” Fat makes foods slide smoothly in your mouth and down your throat. Compare the experience of eating chocolate to that of chewing jellybeans. Now that you know it’s a fat tooth (with flavor), how do you get rid of it?

“I was a junk food addict,” Clara said. “You said I wouldn’t be able to handle high fat foods after three weeks. Yesterday, I pinched two chips off my son’s plate, and couldn’t eat more.” What a revelation! She wanted to eat more but felt too full. She never knew that this would actually happen to her. Every now and then she reverted back to her old habits and ordered a high-fat meal. She would develop a dreadful, nauseous feeling half way through the meal, because her body can no longer digest that quantity of fat. Her body has formed new habits. This reminded her brain that she had changed her habits, which makes it much easier to keep to a lower-fat plan.

The reason people regain their weight is they do not listen to their body. Although their body feels uncomfortable, they force it to consume more foods. This lack of control is often due to depression, anger or anxiety, which ignore the painful feeling of fullness. Continually consuming high fat-foods, and developing the uncomfortable feeling, becomes a new habit. And so the fat tooth is back. Old habits have returned. You need Low-Fat Action!

LOW-FAT ACTION

Consciously choose low-fat foods for three weeks. At mid-morning, instead of grabbing a muffin, choose a banana. In the afternoon, snack on yogurt and fruit instead of cookies. In the late evening, while watching television, substitute potato chips with eight soda crackers, and chew slowly. Always have these types of low-fat foods around. After three weeks of low-fat snacking, test yourself. Eat a muffin. How do you feel? Dreadful? Good - you’re getting to know your capacity for fat.

SHOULD I AIM FOR NO FAT?

No! What a ghastly thought. Fat adds taste and variety to the diet and is an essential nutrient. Fat is necessary for the supply of essential fatty acids, the absorption of fat-soluble vitamins, as an insulator and to supply energy - don’t go fat-free.

Our problem is that we eat too much fat. The easiest way to change is to know how much fat to eat per day. Total fat intake per day as an adult should be less than 60 grams for females and 80 grams for males. To lose weight, lower your fat intake to 45 grams and 65 grams respectively.

For example, for lunch order a hamburger and fries (45 grams fat) and a large ice cream cone (24 grams fat). Without having anything else to eat, you have consumed 69 g of fat - more than the recommended daily allowance for a woman, all in one sitting! This doesn’t mean you can never eat these foods; sometimes you crave hamburgers and fries. Just don’t make a habit of it, and include lower fat foods for the rest of the week.

The easiest way for me to control my fat intake is to have a hamburger when I really feel like it, and have fries on another occasion. This only happens once every few weeks when my children or friends order and the smell is irresistible.

The following is an example of a low-fat day for women who want to lose weight. Men can increase portions to reach 60 grams fat:

(Fat grams are behind each food item)
Breakfast:
1/2 cup high-fiber cereal: 1; 1-cup 1% milk: 2; 1/2 banana: 0
Lunch:
1 cup homemade pea soup: 3; 2 slices whole wheat bread: 1; 2 slices turkey breast (2 oz): 2; 1 tbsp low-fat mayonnaise: 5; green salad: 0; 2 tsp extra light olive oil: 10; 2 tbsp vinegar plus herbs: 0; 1 apple: 0
Snack:
1 cup non-fat latte: 0; 6 mini-carrots:0; 2 Tbsp nuts: 10; 2 Tbsp dried cranberries: 0
Dinner:
3 oz. salmon: 9; 1 small baked potato: 0; 2 Tbs. low fat sour cream: 2; 1 cup broccoli: 0; 1⁄2 cup carrots: 0; 1 cup strawberries: 0
Snack:
175 ml fat-free yogurt: 0
TOTAL: 44 fat grams

The fat content is approximately 44 grams for women, which would lead to weight loss and the food looks delicious!

WHERE DO I FIND FAT?

Fats are found in animal sources (such as butter, fish or meat) and vegetable sources (such as oils, avocado and nuts). Sometimes it’s obvious. For example, fat is visible on certain meats such as chops.

When it comes to chicken, 3 oz. white chicken without skin has 3 g fat; with skin it has 7 grams fat. A recent study demonstrated that removing the skin of the chicken before cooking does not significantly reduce fat content. Cooking with the skin on reduces cooking time and increases flavor, moisture, tenderness and overall acceptability of chicken. Don’t make low-fat meals a burden or an unpleasant experience - cook chicken with the skin on and then discard the skin before consuming. Most of my clients know about avoiding chicken skin. It’s when they stop caring that they start eating it, and feel as if they’re purposely being destructive. It’s a rebellious feeling. If that happens, make sure your next day is low in fat.

Fats are also used in baked goods. The ingredient list on product labels will give you a clue to the type of fat and fat content of the food item. The first ingredient listed is always the largest, in quantity, by weight. If a fat is listed near the first ingredient, the fat content of that product will be high.

HIDDEN FATS

“I went to an East Indian restaurant for lunch. I know their foods are, overall, high in fat so I chose small portions. How do I know if there’s fat in the meal?” The easiest way is to listen to your body. If you feel sluggish and stuffed, even a half hour after the meal (when digestion is taking place), then your meal contained "hidden" fats in the sauces. The next time you order a meal, which contains unknown sauces, either share with a friend or take leftovers home. That way you won’t feel as though you’ve wasted food, and you can eat the food later if hungry.

There are also hidden fats in gravies, salad dressings, chips, cream-based pasta dishes, lasagna, marbled meat, cheese, milk, baked goods, snack foods, croissants, donuts, chocolate, nuts, seeds, granola and cream.

Tip: In order to lower the fat content of ground beef by up to 35%, cook it and drain off the fat. Even better, rinse the cooked ground beef with hot water. The fat content will then be reduced by an additional 25 to 30%.

THE MYTHS OF HEALTHY SNACKS

“I aim to be healthy so I eat a bran muffin every day.” Yet a “healthy” muffin can contain a whopping 12 grams of fat and only 2.5 grams fiber? Sorry, muffin lovers, but a bran muffin is really a fat muffin.

Other foods can also “sound” healthy. We assume they’re good for us. Carrot cake, apple pie, banana bread and cheesecake have good foods in their title, but are high-fat foods and intake should be minimal.

WHICH KIND OF FAT IS OKAY?

In summary: Saturated and Trans = bad. Polyunsaturated = good. Monounsaturated and omega 3 = very good.

Look at the Nutrition Information panel on a cracker or cereal box. Listed are four types of Fat: Saturated, Trans, Polyunsaturated and Monounsaturated. These four types of fat and Cholesterol content influence our cholesterol levels. Because we want to lower our cholesterol levels, we need to understand the link.

Saturated fat is known as the “bad” fat - it raises blood cholesterol levels, so keep intake of this fat low. Saturated fats are found mainly in animal products such as milk, meat and butter, as well as in baked goods. Choose skim or 1% milk and lean cuts of meat, and use butter sparingly. Fats to limit are lard and butterfat. Chocolate, cakes and cookies are also a high source of saturated fats so limit consumption of these foods. Decrease intake of all fats, and replace saturated fats with unsaturated fats such as canola, olive, safflower, sunflower and corn oils.

Trans fats should also be avoided. These are formed from vegetable oils when processed. Trans-fatty acids are also considered “bad” as they increase cholesterol levels.

Polyunsaturated and monounsaturated fats are better fats that lower blood cholesterol levels. As mentioned above, monounsaturated and polyunsaturated fats are found mainly in vegetable oils. However, some vegetable oils are high in saturated fats (tropical oils such as coconut and palm oils). Try to avoid these.

Tip: You can lose 4.5 g fat per cup milk if you switch from 2% to skim milk.

“What do you recommend, butter or margarine?”

I recommend lowering your overall intake from all sources of fat. When it comes to butter or margarine, I suggest No Trans Fat soft margarine. Butter is high in saturated fats and margarine in brick form contains hydrogenated fats, both of which should be limited. With soy margarines, read the labels to be sure they do not contain trans fats.

“How many eggs can I eat”?

I went to lunch with a friend who had been avoiding eggs for two years because of all the negative press eggs had been getting. (His cholesterol level was normal.) I ordered a boiled egg foccaccia sandwich. It was toasted and had vegetables in it and a scraping of mayonnaise. I explained to him that he only had to concern himself with his total cholesterol intake over the week and that although egg yolks are high in cholesterol, their saturated fat content is only 1.5 grams, and so eating five eggs a week is just fine. The yolks of the eggs also contain protein, iron, zinc, phosphorous and many vitamins. He then had a bite of my sandwich and finished it. “Wow, that’s delicious.” A week later he told me he had his first omelet with whole eggs and loved it. He now has the confidence to include a few eggs a week in his meals and feels liberated.

“Should I avoid fatty fish?”

Don’t avoid any foods you love; just be aware of portion sizes. If, in the past, you ate 6-oz. salmon steaks, which is a large portion, try eating 4-oz. steaks. I encourage my clients to include fish, any kind, in their diet at least three times a week. Fish is high in omega-3 fatty acids, which benefit the heart. Be extra careful with your portions of high-fat fish like trout, herring, mackerel, salmon and sardines. Lower fat fish types include haddock, shrimp and tuna canned in water. There is no reason to avoid shrimp and crayfish, which are high in cholesterol as they contain mainly unsaturated fats, including heart-healthy omega-3 fatty acids, just don’t serve them with butter.

A study in the medical journal Lancet, found that lower cholesterol levels saves lives. If the LDL (“low down lousy” or bad) cholesterol levels were lowered by 35 percent in this study group, the coronary death rate was lowered 42 percent and the overall death rate is 30 percent lower than it was among those people who did not lower their LDL cholesterol levels.

HOW HARMFUL IS TOO MUCH FAT?

When I was a dietetic intern, I remember seeing to the meals of a wealthy elderly gentleman. He was funny and interesting. I enjoyed chatting with him on ward rounds. He had terminal colon cancer and had recently come out of surgery. Once, he said to me “Look after yourself, because all the money in the world can’t buy you good health.” It was too late for him to make a change in his life, but he wanted to pass on his words of wisdom. It must be noted that colon, breast and prostate cancer, as well as heart disease and diabetes, have been linked to a diet high in fat.

Too much fat intake leads to many health problems, such as weight gain, increased risk of diseases and heartburn. There are also negative social and psychological effects involved.

In North America, people have decreased their fat intake, but obesity has increased. Quantities and calories, not just fat grams, count. According to the NHANES III survey, the fat intake of Americans is down from 36% to 34% but calories are 200 more each day.

UNHEALTHY OVERWEIGHT

In the United States, 60 percent of the population is overweight or obese. How many members of your family have one or more of the following complications as a result of excess weight: heart disease, diabetes, high blood pressure, gallstones, or colon, breast or prostrate cancer? If you are overweight (BMI above 27), your risk of getting one or all of these diseases is increased twofold.

“I feel so healthy so why should I watch my fat intake?” Many people feel healthy with extra weight but want to lose it just to look good. Although it is important to look good, you should make every effort to decrease the risk of contracting a serious disease later in life. My most diligent clients are those that have had a heart attack, stroke or diabetes. They’ve had a wake-up call.

If you are diagnosed with any type of nutrition-related disease, set up an appointment with a dietitian immediately: a nutrition professional can and will set you on the path to nutritional health.

HEART DISEASE

Heart disease is the leading cause of deaths in the United States so it is imperative you should know how to lower your risk for heart disease. We always hear of men dying of heart disease, but heart disease is the number one killer of women today.

A woman’s risk can be greater after menopause, when the lower levels of estrogen result in less protection against coronary heart disease (CHD). For younger women taking oral contraceptives, smoking increases the risk for CHD by 40.

There are certain risk factors for heart disease that you can change: quit smoking; reduce your cholesterol level; avoid or control high blood pressure; become more active; maintain a healthy weight; lower your stress; and avoid or control diabetes. Your eating habits play an important role with most of these risk factors.

Foods you should increase are:
• Grain products and whole-wheat products;
• Fruits and vegetables;
• Legumes – dried beans, peas and lentils – as soups, salads or in mixed dishes. Antioxidant nutrients present in these foods include vitamins A, C and E, and beta-carotene, as well as carotenoids and isoflavonoids. A bonus is the synergistic effect between vitamins C and E;
• Unsaturated fats such as canola and olive oils; use to replace saturated fats;
• Fish (containing omega-3 fatty acids), such as salmon, swordfish, tuna and trout;
• Foods containing psyllium or flaxseed; sprinkle 1 tbsp of these products on your cereal or salad;
• Garlic, broccoli, carrots, citrus fruit, onions, apples, soy and tea. These contain antioxidants (phytochemicals such as flavonoids), which may play a role in lowering blood cholesterol and blood pressure.

All this is logical, yet most Americans do not eat these foods regularly.

If you believe that the best way to lower your stress level is by taking a stress supplement, note that this has not been shown to be effective. The best prevention is obtaining B vitamins from grain products, fruit and vegetables.

DIABETES

The following are four important facts you should know about diabetes:

1. By age sixty-five, 40 percent of people have diabetes.
2. People with diabetes are two to four times more likely to have heart disease than the general population.
3. People over thirty, who are overweight and/or have a family history of the disease, are at risk for diabetes. This age is getting lower every year – as low as 11 years of age.
4. People with diabetes are five times more likely to suffer a stroke than people who do not have diabetes.

Unfortunately, most patients diagnosed with diabetes experience major difficulties when it comes to changing their lifestyle. With care, the results of diabetes management do not go unrewarded. Good blood sugar control can delay and/or prevent the devastating complications of diabetes, including heart attack, stroke, kidney disease, adult blindness, amputations, and impotence.

Diabetes is an “equal opportunity disease” - the ratio of male-to-female is 50:50. Even mild to moderate weight loss has been shown to improve diabetes control. The amount of fat you consume, especially the amount of saturated fat, is thought to be a key factor in the development of diabetes.

STOP HEARTBURN NOW!

“I wake up in the middle of the night with great pain. The burning sensation in the chest is terrifying. It feels like a heart attack. Why does this happen?” asks one of my clients.

Heartburn is a common complaint from people who are overweight. Foods stimulate the release of a strong acid in your stomach. This acid is necessary for digestion. If your meal is high in fat or you eat too much, the strong acid in the stomach leaks into your esophagus. It may even rise to your throat, and you’ll taste sourness in your mouth. The valve between the stomach and esophagus, which keeps the food in the stomach, is weakened by the large quantity of food putting pressure on it. The lining of the esophagus is only capable of handling food going into the stomach, not the reverse. So when the food does come up with the strong stomach acid, the lining of the esophagus is damaged, causing great pain. If you start the meal with alcohol and end it with coffee, both of which stimulate stomach-acid secretion, you further aggravate the condition.

When clients come to see me, I ask them if they experience heartburn (often, it doesn’t occur to them to tell me of this pain in the beginning.) If you suffer from heartburn regularly, keep track of everything you eat for one week and document when you have heartburn. Below is a checklist:

HEARTBURN CHECKLIST

You are a candidate for heartburn if you:

• Are overweight
• Eat large meals, fatty meals, spicy meals, chocolate, peppermint
• Eat or drink late at night
• Drink tomato or fruit juice, alcohol. Coffee or you drink late at night
• Smoke

To Stop Heartburn
• Lose weight
• Eat smaller meals more often
• Eat low-fat meals
• Eat starchy meals at night
• Avoid consuming coffee, fruit juices, tomato juice, alcohol and peppermints at night
• Avoid late-night eating
• Drink water at night
• Chew sugarless gum to increase saliva production
• Quit smoking

SLUGGISH FEELINGS

“After lunch I just want to fall asleep.” As already mentioned, if a meal is too high in fat, you will feel sluggish after eating it. When following a healthy meal plan, you will feel much more comfortable after lunch and have the energy to continue with your day. A fatty meal requires extra digestion. Energy is needed for this to happen. However, energy is also needed for you to work, so keep your lunch light.

My goal is to make you aware of lowering your fat intake, but also make you feel relaxed about your food choices. You don’t have to fanatically pursue a low-fat diet. The bottom line is: eat all foods in moderation, know which foods are high in fat, and lower your fat intake overall.

THE FIVE EASIEST STEPS TO REDUCE FAT INTAKE
1. Choose low-fat cheese.
2. Eat bread without butter or margarine.
3. Take the skin off the chicken.
4. Use low-fat salad dressing.
5. Replace high fat snacks with fruits or vegetables.