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What citygirl doesn’t enjoy a cocktail now and then? Meeting friends for drinks is the way many of us socialize. While consuming alcohol in moderation can actually be good for your heart, drinking alcohol in excess, especially in the form of binge drinking, can increase your risk of breast cancer.

What is binge drinking?
The generally accepted definition of binge drinking in the United States is the consumption of five or more drinks in a row by men — or four or more drinks in a row by women — at least once in the previous 2 weeks. Heavy binge drinking includes three or more such episodes in 2 weeks. 

-The frequency of binge drinking is up on college campuses across America, especially among women. Roughly 40 percent of college women who were surveyed binge drank at least once a month compared with roughly 50 percent of men, according to the Harvard School of Public Health’s College Alcohol Study which was set up to examine drinking behavior among men and women in college.  

-And more disturbing is that high school kids also have a high rate of binge drinking. One study showed that 28.8% of high school students reported binge drinking in the past 30 days.

- I haven’t come across any data on binge drinking in adult women. However from my personal experience of listening to what people eat and drink, I can say that binge drinking is still fairly common, even in adults. Binge drinking doesn’t have to mean getting sloppy drunk. A martini (this equals 2 drinks - or more) before dinner and 1/2 bottle of wine with dinner could count as a “binge” for a woman. I must admit that my friends and I have had nights where we have consumed more than 4 drinks…of course not on a regular basis!

Study shows connection between binge drinking and breast cancer
Researchers at the Center for Alcohol Research in Denmark tracked 17,647 women for 8 years. Those women who reported having 1-3 drinks a week versus non-drinkers had a small increase in breast cancer risk - about 2% per additional drink each week. Women who had 4- 5 drinks at a time once a week had increased their breast cancer risk by 55% relative to the women having one drink per occasion. Lina Morch from the Center for Alcohol Research says alcohol raises blood levels of estrogen, which is associated with breast cancer. Blood alcohol levels peak when binge drinking occurs. This may lead to a greater buildup of cancer-causing toxins than repeated low level exposure.

Bottom line, while alcohol in moderation (moderation = one drink a day for women and two for men) can fit into a healthy lifestyle, binge drinking is risky for many reasons, not the least being an increased risk of breast cancer. I would caution women to be especially careful with their alcohol intake if they have a family history of breast cancer.

 FYI - Check out these pics to see the difference in the brain activity of someone who drinks versus someone who doesn’t  (scroll down the page)

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It’s that time of the year… Halloween. Halloween is associated with “treats” -  candy in your office, candy that you buy for trick or treaters or candy that your kids bring home. In my private practice, Halloween is a problem for many of my clients. I see people who buy candy a few weeks in advance (because it is on sale!). Of course, the bag doesn’t stay unopened for long…  Many of my clients food logs reveal consumption of mini candies all day long for several days prior to and after Halloween.

Here are a few problems I see:

1. Buying candy for trick or treaters too early. The longer it sits in your apartment, the greater the chances are that you will open the bag. Even nutritionists know how hard it can be to resist eating candy when it is in your apartment!

2. Candy everywhere in your office. Again, very difficult to resist when you are bored or stressed. 

3. Candy that your children bring home. How many times have you found yourself getting into their stash? You may be thinking all that sugar isn’t healthy for them, but it isn’t good for you - or your hips - either!  

 Here are the calorie contents of some popular Halloween candies:

Tips to control your intake of Halloween candy:

1. Don’t buy candy too early for trick or treaters. Try to buy it the day of Halloween.

2. Don’t buy your favorite candy. Instead, buy something you don’t love. For example, I would buy mini twizzlers instead of anything that contains chocolate (since I am a chocoholic!). You always buy something healthy like mini boxes of raisins.

3. Consider leaving the candy in a basket outside of your apartment. The less you see of it, the less you will eat.

4. Dispose of any leftover Halloween candy that you don’t give out.

5. If you have candy at work, try to limit yourself to 100 calories or so of candy a day. Check out the above chart for calorie content. If you find that you lose control once you have even one piece of candy, DON’T even start with it! Bring in a more “appropriate” snack.

6. Decide how you will handle your child’s Halloween candy. Perhaps allow your child 2 mini candies a day for a week. Throw the rest out if you find you can’t control yourself if it is around.

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Are you consuming enough protein to maximize your workouts? The majority of people I see in my private practice are meeting their needs, however I do see a number of people who aren’t consuming adequate protein.  Protein needs for active people vary depending upon your weight and the frequency, intensity, duration and types of your activities. An adequate protein intake is important for muscle and tissue repair, muscle growth, and regulation of metabolism. The timing of your protein is also important. So whether your goals are to build muscle mass, have adequate energy for your spin class, prevent age related loss of muscle (sarcopenia) or just look lean and toned, it is important that you meet your protein needs.

Benefits of adequate protein
1. Repairs and builds muscle mass. Each time you work out, you get tiny tears in your muscles. Protein in your diet helps to repair these tears.

2. Helps to maintain the immune system and fight off infection.

3. Protein can help keep your blood sugar level longer which in turn will provide you with better energy levels.

4. If you are trying to lose weight, protein can help you feel full longer. This can help you to control your appetite and avoid overeating at your next meal.

5. Has been found to play a role in bone health, especially when accompanied by adequate calcium and Vitamin D.

What are your protein needs?
Use the following chart to determine your protein needs:

	

	

		
Activity Level
		
Protein Needs: Grams of Protein per Pound Body Weight
	
	
	

		
 
		
 
	
	

		
Sedentary
		
.36
	
	

		
Recreational endurance (4-5 times a week for 30 min. at <55% VO2 max)
		
.36
	
	

		
Recreational resistance (strength training)
		
.36
	
	

		
Moderate intensity endurance (4-5 times a week for 40-60 min.)
		
.54
	
	

		
Elite female endurance athlete
		
.53-.63
	
	

		
Elite male endurance athlete
		
.72
	
	

		
Resistance (strength) training athlete (consistent training, mid season for maintenance of muscle mass)
		
.53-.77
	
	

		
Cross training or intermittent, high intensity training athletes (basketball, soccer, hockey)
		
.63-.77
	
	

		
Resistance (strength) trained athletes (early training and/or promotion of muscle mass growth)
		
.68-.81
	


*taken from University of Arizona Cooperative Extension
http://nutrition.arizona.edu/new/files/02Protein_Needs.pdf

For example: Susan weighs 130 lbs and weight trains 3 times a week and does cardio exercise 3 times a
week. She will multiply her weight (130 pounds) x  .36 - .53 grams of protein. Her protein needs are calculated at 47-69 grams a day.

Tips to Meet your protein needs
1. Use the chart above to calculate your protein needs.

2. Keep a food record for a few days and then use the protein chart below to see if you are meeting your needs.

3. Focus on high quality low fat protein sources such as skinless poultry, fish, lean meat, egg whites, non fat milk or yogurt, soy or a protein supplement.

4. Protein supplements are usually not needed as the average person can easily meet their protein needs with food. The exception to this might be if you were a vegetarian or on a very low calorie diet.

5. Try to include a protein source at each meal / snack rather than eating minimal amounts of protein all day long and then loading up at one meal.

6. If you are not meeting your protein needs at meals, consider the following high protein low fat snacks: 1% or non fat cottage cheese, low fat cheese, yogurt (Total Greek yogurt is especially high in protein), turkey slices, a protein shake or protein bars.

Protein Content of Foods

More is not better…
Athletes often have the attitude that the more protein you take in, the more muscle mass you will develop. However, your body only needs a certain amount of protein each day. Protein intake in excess of your body’s needs is either used for energy or is stored as fat.  Excess amounts of protein can be dangerous for people with certain kidney disorders.

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I often receive emails and letters from nutrition students who are interested in observing a nutritionist in private practice “in action”. I also train dietetic interns at the hospital where I work (New York Presbyterian Hospital) and enjoy helping students gain experience for their future careers as registered dietitians.

I received a letter from Allison Scheinfeld,  a Health and Nutrition Science major at Brooklyn College, asking for the opportunity to observe me counsel a patient with PCOS.   She will be graduating in May 2008, and is looking for internships in the NYC area. She has a special interest in PCOS since she has this condition. I suggested Allison write an article on her experience with PCOS … and here it is! 

My diagnosis of PCOS
At 19, after suddenly gaining 25 lbs, I was diagnosed with Polycystic Ovary Syndrome.  I then finally knew the cause for all the effects of my mind and body.  It explained why I gained weight, why my skin had constant little red bumps, the uncontrollable hair on my neck, why I hadn’t gotten a menstrual period in over 8 months and why I always felt slightly anixous.  It was still not an easy diagnosis,  I had to take many tests for other syndromes/diseases.  My many endronologists thought maybe I had Cushings Syndrome or Diabetes.  Knowing the cause was only half the battle.  Then came all the questions. What treatment is right for me?  Can I conceive a child?  Will the acne disappear?  The main question for me was would I ever be 100% happy despite all my  obstacles?  I have found that the correlation between food and symptoms is the key.  Nutrition is the basic component of controlling PCOS and has led me to become a R.D student.   My endocrinologist recommended Ms. Kittrick as a R.D and I soon googled her website.  She has given me the opportunity to sit in on her counseling sessions with PCOS clients, and now an opportunity to share my store, and hopefully some tips to help any girls that have this syndrome.

 The following carbs work best for me
The question of carbohydrates is one that many PCOS women have.  The answer?  Good carbs.  Only whole grains, complex carbs.  The best bet for carbohydrates is sprouted whole grain.  It has a very low glycemic index, which slowly raises your blood sugar. They have sprouted whole grain bread, pasta, bagels, cereal, English muffins, etc.  I start every morning with a piece of sprouted grain toast with melted cheese.  I am still able to enjoy carbs without worrying that my skin will break out or my mood and energy will drop.   Other good options of whole grains are Wasa multigrain crackers and Kashi products (their Go Lean bars are great to carry in your bag for the middle of the day.)  You should note, it is still best to watch your portion sizes.  Even the “healthy” food can add weight and negative effects if eaten in large amounts.

 How to incorporate fruit into the diet
I am a big fan of fruit and fruit salad, but many fruits have high sugar content, which does not have positive effects on symptoms.  Green apples have the lowest sugar content of a fruit and I find that the crunch and the sweetness satisfy my sweet tooth.  Other good choices for fruit are grapefruits, oranges, peaches and pears.   As far as melons go, they should be consumed in moderation, due to their high glycemic index.  You can still enjoy watermelon, but just like the carbs, know good portion sizes.  I find that dried fruit (raisins, apricots, prunes) set off my cravings for other sweets.  So I only have those once in a while. It is best to have fresh fruit, I prefer organic, but it just personal preference.

 The sweet tooth
If I have a binge night where I eat way too much chocolate or a large amount of chocolate cake (it’s a love/hate relationship), my skin will react the very next morning.  When I do not keep things under control, not just the acne reacts.  The hirsutism, hair loss, bloating and the low “down in the dumps” moods all come into play.  There are many other options than bingeing on the seven-layer cake.  Tasti D Lite is close to being my savior, along with Skinny cow products which are great to keep in the freezer for those nights when you need that something.

 Other good choices
 Hummus (my favorite brand is Tribe, but my sister is more partial to Sabra) is a great choice for girls with PCOS.  It is low calorie, low carb and low sugar.  I put it on the Wasa crackers and it’s delicious.  I make lots of stir frys with olive oil and pepper.  Sometimes I use salad dressings to mix in.  Mushrooms, peppers, onions, bok choy, beets, etc.  Veggies are a great way to fill up without any reason to feel guilty.  Sweet potatoes have a low GI and are a good alternative to the “evil” white potato (which I 100% steer clear of.)

 Importance of exercise for women with pcos
Exercise is also extremely important when dealing with PCOS.  I could not live without my treadmill.  Since I took up running 3 years ago, my body and mind have definitely improved (and I lost the PCOS related 25 lbs.)  I recommend starting out with 1 or 2 miles like I did, and then slowly adding distance.  I can now run 6 miles straight which is a huge accomplishment for me, considering I could not even run a half a mile a couple of years ago.  As far as the hirsutism goes, I have tried all types of hair removal, and my conclusion is that threading (ancient Indian technique) is amazing.  It is less rough on the skin than wax, and lasts longer.

 Make good choices and get good results
To have Polycystic Ovary Syndrome is to constantly have an extra obstacle to deal with in life.  No one in the outside world, except for women who suffer from PCOS can know the difficulty and pain that goes along with this syndrome.   It is a physical, as well as emotional.   It is nice to know that you have the power to control many of your symptoms with a little self-control and planning of your meals.

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Question from B.N. and his office staff: Martha, what do you think about the Master Cleanse Diet? Our office staff is thinking of trying it. Do you think it is a good plan to try?

Answer from Martha: I have had several inquiries in the past few weeks regarding my opinion of the Master Cleanse diet.

First, a little background info on Master Cleanse
The Master Cleanse detox diet, also known as the Lemonade Diet was originally created by Stanley Burroughs in 1941. It has been made more popular lately by Peter Glickman in his  book Lose Weight, Have More Energy and Be Happier in 10 Days.  The reported purpose of Master Cleanse is to eliminate toxins and congestion that have built up in the body, however many people (including Beyonce, Robin Quivers from the Howard Stern show) have used it for weight loss. The diet is recommended for a minimum of ten days, although it is not uncommon for people to stay on the cleanse for longer periods of time

What does it consist of?
The Master Cleanse involves eating no solid food. Instead, you drink up to 10 daily glasses of the following ingredients:
2 tbsp lemon juice
2 tbsp maple syrup
a small amount (~ 1/10th teaspoon) of Cayenne pepper.
1 cup water (or to taste)
This mix can be taken cold or hot, as a tea. In addition, you may take a laxative tea at night and luke warm salt water in the morning. This passes through the digestive system rapidly - in about 30- 60 minutes. Fasters who drink 6 glasses a day are likely consuming ~ 650 calories a day.

Possible “Cons” to Master Cleanse
1. This diet, along with other fasts, is deficient in most all nutrients including protein, fat, and all vitamins and minerals.
2. Chances are that if you follow this diet for more than a few days, you will feel weak, lightheaded, get a headache and experience overall poor energy levels.
3. Contraindicated in certain medical conditions such as hypoglycemia and diabetes (if on insulin).
4. If weight is lost while on this fast (which probably will occur as you are only consuming ~ 600-700 calories a day!), it will likely will be regained as much of the weight loss will be from water. In addition, fasts and other strict diets often lead to binging once the diet is stopped.
5. It will put a crimp in your social life…no more dinners and drinks out with friends while on this fast.
6. Plan on spending lots of time near the bathroom as this diet is likely to cause excessive urination and liquid bowel movements.

Possible “Pros” to Master Cleanse
Hmmm…. Had to think long and hard about this one.
1. Some people say they feel healthier after fasting. If you do a search on the web, you will find a lot of testimonials (look in chat rooms as well). Supporters of the Master Cleanse have credited it with helping them lose weight, increase energy, and even alleviate some chronic diseases.
2. Does not require you to plan meals as it is simple and mindless to follow.
3. While I do not recommend fasting for more than a few days, it could help you get rid of some bloat to fit into an outfit for a special occasion.

What the experts say about Master Cleanse
Most experts caution against extended fasting. While there is no harm in fasting short term for the average healthy person, there are no proven benefits. There is no scientific evidence that these types of fasts “cleanse” the body. While it is possible that our bodies hold on to toxins, (i.e. mercury from eating too much tuna), there is no proof that the ingredients in this fast will rid the body of toxins. Our organ systems such as the liver, spleen, lungs, gastrointestinal tract, and kidneys have a natural way of getting rid of toxins. In addition, most experts recommend limiting toxins such as excessive alcohol and acetaminophen.

My opinion on Master Cleanse
As I stated above, there is no evidence that these fasts actually detox the body (it sounds good though!). I would recommend that you do your own natural “detox” by drinking a lot of water, limiting alcohol, eating adequate amounts of fiber found in fruits, vegetables and whole grains and limiting processed foods.

However, if you still have your heart set in doing Master Cleanse, try not to do it for more than a few days. If you don’t feel well on it, stop!  And keep in mind that if you are doing it for weight loss, the majority of weight that you lose will likely be regained. I have seen this happen numerous times with my clients! Forget what the testimonials say.  The only way to lose weight and keep it off is to make permanent changes in your eating and exercise behaviors.

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For many years I didn’t practice what I preached when it came to bone health. I knew an adequate calcium intake was important to prevent osteoporosis, but I didn’t make an effort to increase my intake of calcium rich food. I didn’t like milk or yogurt. Did not drink calcium fortified orange juice. I rarely remembered to take my calcium supplements. As a typical city girl in her 20’s, I enjoyed a few cocktails on occasion. At the time, I wasn’t aware that alcohol could slow bone remodeling and increase your calcium loss. Drank too much diet coke (which I have since stopped drinking years ago…I feel like I am in confession). I rationalized that because I exercised on a regular basis, my bones would stay strong. 

Last year, I decided to be proactive and get a bone density test. To my surprise, the results came back that I had osteopenia. Osteopenia is when your bones start to thin out and become weaker. It can lead to osteoporosis. Osteoporosis means that your bones are dangerously weak and there is an increasing possibility of fracture. It was pretty much a warning bell to me to get my act together. Luckily I found a yogurt I love - Total Greek Yogurt 2% fat (actually I am obsessed with it!) and eat 1-2  a day. In addition, taking calcium supplements is easy for me now that they come in a chewable chocolate form (I love chocolate).  Check out my post on Chew Your Way to Bone Health.

One out of two women will get osteoporosis. My message here is to make sure you are meeting your calcium needs, whether it be through food or supplements, or a combination of both. You build your peak bone mass up to the age of 25-30. After that you start to lose bone mass. If you are in your teens or twenties, take advantage of this time to build as much bone mass as you can through consuming adequate calcium and weight bearing exercise (as well as other factors that I will post soon).  If you are past the peak bone building age, you can slow the loss of bone by adequate calcium consumption and exercise.  

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“I really do not eat that much - I can’t understand why I am not losing weight”. How many of you have ever said this? Most of us are so busy that we don’t  pay detailed attention to what we eat. Our portions may be larger than we think. Or we may eat “unconsciously” at times during the day.  Chances are that you are eating more than you think. Studies have shown that most people vastly underestimate the amount of food they are eating – sometimes by as much as 75%!

Here is an example about how we may forget about the little “extras” we eat. A study showed 5 minutes after leaving an Italian restaurant, 31% of people could not remember how much bread they ate, 12% of bread eaters denied eating any bread.  

The Real Truth Comes Out…
When a client comes into my office, at some point I will ask them what they eat on a typical day. Often times, it doesn’t seem like they are eating that much. My first suggestion will be for them to keep a food record. After a week or so, the real truth comes out!  Several chocolates from co-workers desk, an 8 oz glass of wine (not a 4 oz glass), whole milk in the latte, 4 T. of salad dressing, not 2, or grabbing a piece of cheese before dinner. All these “little things” can add up to over 700 calories.

Food Records = Weight Loss and Improved Nutritional Intake
The single most important behavioral tool for losing weight is keeping a food record. In addition to helping identify sources of calories, food records can also be useful for assessing nutritional quality of the diet (are you getting enough calcium, fruits, veggies, etc.?), energy levels, emotional eating and so on.  And just as importantly, food records can help to identify what foods make you feel good and which foods increase cravings or lead to poor energy levels. So not only can food records help with weight control, they can also help you improve your overall health and well-being.

Analyze Problem Eating Behaviors with Food Records
Studies have correlated success with weight loss with keeping a food log. Whether your goals are weight loss, increased energy,  lowering your cholesterol, etc., a food record can help you identify problem areas. You can then come up with a plan to make changes.  The point of a food record is to learn, not to be perfect. Go ahead and record your afternoon cookie episode. You will use your food records to analyze why it occurred. Was your lunch inadequate in protein? Did you wait too long to eat lunch? Both of these can lead to low blood sugar and carb cravings.  The way to help prevent this from happening in the future is to eat a lunch that contains adequate protein, fat and fiber approximately  4-5 hours after breakfast AND to plan a healthy afternoon snack approximately 3 hours after lunch.

It is time to get out the measuring cups, spoons and food scales. You will probably be surprised at the size of some of your portions. Keeping these journals can be cumbersome – however they are very helpful.

Tips for keeping a food journal:
1. Your best bet would probably be to buy a little notebook so you can carry it with you. You can also record online (try www.fitday.com). Try to record in your journal as soon as you eat.  The longer you wait to record what you ate, the more likely you are to forget something. Ideas as where to keep the journal: on the kitchen table, in your pocketbook, in your day planner, on the refrigerator, etc.

2. Write down everything that you eat and drink. Include:
A. Portion sizes. You will need to weigh and measure some foods to get a good idea as to what your portions are like. This is especially important if the food does not contain a food label. It can be difficult to calculate how many calories a deli bagel or baked potato has if there is no food label. Weighing and measuring can help you to calculate the calories.
- Weigh the following foods: meat, fish, poultry, cheese, baked or boiled   potato, dry pasta, nuts, cereal (can be weighed or measured), baked products (i.e. muffins, bagels, etc.)
- Measure the following foods into a measuring cup: rice, cooked pasta, veggies, juice, milk, mashed potato, ice cream, cottage cheese, etc.
- Measure the following foods with measuring spoons: oils and salad dressings, fat spreads, peanut butter, cream cheese, etc.
B. The time you ate
C. What you were doing when you ate (i.e. watching TV, talking on phone, reading, having lunch with friends, etc.)
D. Your degree of hunger (try rating your hunger on a scale of 1-10 – with 10 being the most hungry)
E. Your moods when you are eating. (i.e. stressed, anxious, bored, etc.). Many of us eat for emotional reasons.
F. Whatever other information that you feel is important. I would suggest you make notes as to how you felt physically a few hours after eating. This will help us to see which foods make you feel better. For example, is an apple a good snack for you or do you feel better after eating nuts.

In the next week or so, I will give you some guidelines as to how many calories you should be consuming a day to maintain your weight or promote weight loss. In addition, I will give tips to improve the nutritional content of your diet.

Start your food records today!

Does anyone have any recommendations - other than fitday.com - for recording food records on line?

Here are two sites that have food record forms that you can print out:
http://www.k-state.edu/lafene/foodrecords.htm  http://www.ccsmdc.org/Dakotah/pdf/FoodRecord.pdf

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Have you ever wandered into the aisle of your local store looking for an energy bar and been overwhelmed with choices? Which one should you choose? A high protein bar? A bar with a lot of fiber? One that tastes good - maybe like your favorite candy bar?  (perhaps you are rationalizing that an energy bar must be healthier than a candy bar!).

 The choices for energy bars can be overwhelming. My clients often ask me which one I recommend. I don’t have one particular bar I recommend, however I do have some guidelines for choosing an energy bar.

Guidelines for Choosing an Energy Bar

1. Keep in mind that there is nothing magical about energy bars when it comes to providing energy. Any food that contains calories will provide energy (ie. a piece of fruit, a yogurt, nuts …. and yes, even a candy bar!). Of course, some foods are more nutritious than others. Also, keep in mind that the more processed a food is, the quicker the rise and drop of energy levels. An example of this would be a bar that contained a lot of sugar and very little fiber. Foods that are less processed and contain more fiber as well as some protein and fat tend to provide more sustained levels of energy. I will post more information on energizing eating tips in the near future.

2. Energy bars vary widely in calories, fat, fiber, sugar and protein. Make sure you scrutinize the food label. Eating a 300 calorie bar prior to your workout could negate the calories that you burn off in your 30 minute run!

3. Look for a bar that has at least 3 grams of fiber.

4. If you will be eating the bar as a snack, look for one that is 150 - 200 calories (especially if you are trying to control your weight). If your favorite bar has more calories than this, I would recommend eating only 1/2 of it.

5. If the bar will be a meal replacement (this is ok on occasion), look for one that contains more protein (at least 10 grams) and calories (300 or so).

6. Many bars tend to contain large amounts of sugar. Look for one that contains 20 grams or less.

7. Look for a bar that does not contain a lot of saturated fat. High amounts of saturated fat can raise cholesterol in some people.

8. Find one that tastes good to you. My personal favorites with regards to taste and nutrition are: Kashi Go Lean Crunchy Bars, KIND Fruit and Nut Delight and the Gnu Bars.

9. Lastly, while energy bars are a convenient snack, keep in mind that they are not a replacement for real food. Real food provides you with additional nutrients that are not found in processed foods.

Post some of your favorite energy bars!

Comparison of Energy Bars

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Has anyone read the article titled in the Oct 1 issue of New York Magazine (unfortunately I don’t have a link to the article) titled “Why Most of Us Believe That Exercise Makes Us Thinner- And Why They Are Wrong” by Gary Taubes (here is more info on Gary Taubes) According to Mr. Taubes, we do not need to exercise in order to lose weight or prevent weight gain. On the contrary, he says, exercise can make you gain weight. So throw out your running shoes and cancel your gym membership. Yipee – more time for city girls to shop and party!

Mr.Taubes cites numerous studies that supposedly prove exercise plays no role in losing or maintaining weight … however something just doesn’t sound right with this theory. He agrees that exercise has health benefits, however it just doesn’t play a role in weight control.

Here is what I agree with re: the article: 
1. Often times, exercise does make us hungrier. I am actually working with several people who will be running the NYC marathon in 11/07 who have gained weight in the past few months while training. Heavy training can really increase your appetite. You would think that with all the calories you have burned while running, you would be able to eat significantly more food. However, many people overcompensate for the increased exercise by eating more than they burn off (they are actually eating more than they think).

2. I personally can attest to this. I normally exercise at least 5 days a week (was training for triathalons 2 years ago). However last year when I couldn’t exercise much at all due to multiple injuries, I lost about 8 pounds. Part of this was due to muscle loss from not exercising. My appetite was also greatly decreased. Now that I am working out again, my appetite is back and I regained the 8 pounds within a few months.

3. Many people feel they are entitled to grab an extra piece of bread or second helping of food because they are exercising. For example, an average woman might burn 100 calories per mile of running. So let’s say she ran 4 miles and burned 400 calories. The energy bar she had prior to exercise and the banana and yogurt she had for a snack after her run totally negates the calories she burned off in her run - but of course she still received the health benefits from running. Keep in mind that exercise can cause you to build muscle and lose body fat. This initially can cause you to gain weight on the scale - or at least experience a slower weight loss. However you should at least see a difference in the way your clothes fit. So if you are exercising on a regular basis and don’t see any changes at all in your body, you will need to scrutinize your diet as you may be consuming more calories than you think. CALL ME for a Nutrition Consultation!

What I don’t agree with…
1. While I don’t have “studies” on hand to back up what I am saying, I have 25 years experience working with people trying to lose weight. While many people are able to lose weight without exercise - at least initially - there often comes a time when a plateau occurs. Exercise can help to break this plateau.

2. The majority of people, especially those people with slow metabolisms and/or menopausal women, need to exercise to lose weight, and even more importantly, to maintain the weight loss. Take a look at the study done by the National Control Registry . It has been following over 5000 people who have lost over 50 pounds and kept it off for 5 years or more. Successful long-term weight loss maintainers share common behavioral strategies, including eating a diet low in fat, frequent self-monitoring of body weight and food intake, and high levels of regular physical activity.

3. The majority of lean people you see walking around likely exercise on a regular basis.

4. I have had clients on moderately low calorie diets who were having great difficulty losing weight (especially my clients with PCOS). Once we added in regular exercise, the weight loss increased.

As we all know, exercise has numerous health benefits, including decreasing risk of heart disease, diabetes, cancer and osteoporosis, lowering blood pressure, providing stress management, etc. From an aesthetic point of view, exercise also makes us look more toned and attractive. What is more appealing - a normal weight “doughy” man or a toned athletic appearing man? Some thin women look great in clothes, but a totally different story in a bathing suit. A women who is a few pounds overweight yet toned from exercise, in my opinion, looks much more attractive than the thin flabby woman.

So bottom line, I know some of you out there are looking for an excuse not to exercise. Do not let the article in the NY Magazine add fuel to the fire!

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“I am too busy to eat right”. I hear this all the time. Trying to fit in work, family, exercise, dating, spending time with friends, etc., can be a daunting task. While a hectic schedule can make eating healthy more difficult, it can be done with a little know how and planning.

Top 6 Tips for Healthy Eating on the Run

• Start your day off with a good breakfast. It may be the one meal of the day that you have total control over. The ideal breakfast is one that contains protein and fiber rich carbs. This will provide your body with the nutrients it needs.
  Examples of quick healthy breakfasts:
  -Whole grain cereal with non fat or 1% milk
  -Oatmeal (instant is ok) with fruit
  -Cottage cheese and fruit
  -Yogurt, fresh fruit and ½ whole grain cereal  (better to make    your own than buy the premade parfaits)
  -PB on whole wheat toast
  -Deli: egg whites or egg on whole wheat bread

• Keep your environment stocked with easy to prepare meals and snacks. Stock your office or home  with healthy foods in case you  do not have time for a real meal or need an afternoon  pick-me-up. 
  Suggestions: nuts, nut butter, whole grain crackers and bread, whole grain cold cereal and packs of instant oatmeal, dried and fresh fruit, yogurt, string cheese, laughing cow cheese, cottage cheese. You may also be less likely to grab a chocolate from your co-workers desk if you know you have a healthy snack waiting for you (or maybe not….)

• Plan ahead. Your best bet is to bring lunch from home so you can control the ingredients.  If that is not an option, you will need to make an effort to find places that have healthy take out foods for lunch and dinner. Since the average person tends to frequent the same few restaurants on most days, find those that have healthy options.
  Suggestions for lunch:
  -Turkey or grilled chicken on whole grain bread
  -Salad with lean protein and low fat dressing
  - ½ sandwich and small broth based soup
  - 2 sushi rolls

• Do not go too long without eating. This will lead to low blood  sugar, decreased energy levels, cravings and decreased motivation to watch what you eat. When you are REALLY hungry, what do you crave – the apple sitting on your desk or junk from the vending machine? Most of us crave junk when we get low blood sugar. Keep healthy snacks on hand. Try not to let more than 4 hours go by without a little snack.

• Keep a large water bottle on your desk. Tell yourself you have to drink at least 48 oz. by the end of the day. Most of us do not drink enough fluid. Having a hectic schedule makes it even harder to remember to drink. Being dehydrated can lead to headaches, low energy levels, “false hunger” (we think we are hungry but we are really dehydrated) and poor energy levels for our workouts.

• No time to cook dinner….find healthy alternatives
  Most city girls (and guys) I know have little time to cook. “Dialing for dinner” becomes routine. Take-out food can be loaded with calories and fat.
  Suggestions for healthy take-out dinners ( I will post more along with the nutritional content within a few weeks):
  -Chinese: steamed chicken, shrimp, tofu or scallops and veggies,
  -Rotissere chicken, ½ baked potato and steamed veggies
  -Japanese: 2 rolls and soup or salad or one roll and 5 sashimi and soup or salad
  -Middle Eastern: chicken kabobs and salad, piece of pita bread
  -Frozen dinner under 350 calories and salad
  -Fresh Direct under 500 calorie meals
  -Salad with grilled chicken (add your own lowfat dressing)