Posts Tagged ‘ diet ’

Dr. Ian Smith, author of ‘Shred,’ Shares His Top 5 Weight Loss Tips

Friday, January 25th, 2013

When Dr. Ian Smith offered to write a guest post for me, I wisely let him go right ahead. I blogged about his popular book SHRED recently. His no-fuss, fool-proof, get-healthy, diet-and-exercise plan is sitting pretty in its third week as a New York Times #1 Best Seller.

So here you go. Dr. Ian Smith shares his Top 5 Weight Loss Tips (check out #5, it’s my favorite):

 1. Hydration
Keeping hydrated can help you consume less calories – simple as that. Just keep reminding yourself that drinking a glass of water will make your stomach feel fuller which will help suppress hunger and appetite. Make sure you drink one full glass of water before drinking your meal. Try squeezing a lemon in there and that can help suppress the appetite.

2. Strategic Snacking
Remember that snacks are bridges between meals, they are not full meals. It is best to try to keep your snacks to 150 calories or less and this will help you from consuming too many calories when you sit down for your regular meal. You can find a list of more than 200 snacks in the back of the SHRED diet book.

3. Fiber
This is a secret weapon in weight loss, and Americans don’t eat anywhere near enough, approximately 30% less than what’s recommended. Most people should be consuming between 25-30 grams per day. The best sources are beans, whole grains, brown rice, crunchy vegetables, berries, and bran cereal.

4. Detox
We have all been hearing a lot lately about detox. I do believe that cleansing can be an important part of losing weight. SHRED has a week of detox but it is a healthy detox, done by eating the right foods. Detoxing your body means activating enzymes in your liver that helps purify your blood. Increasing your fiber can also help with a physical cleanse. A 7-day cleanse just twice a year can make a world of difference. Remember, a cleanse and a fast are different. A fast eliminates entire nutritional categories whereas a healthy detox means eating natural foods that do the work.

5. Calorie Ups and Downs – Roller Coaster
If you mix up your calories, your body responds better in its weight loss efforts. Eating the same level of calories all the time leads to weight loss plateaus that can become frustrating and can discourage a dieter. On the SHRED Diet, I purposely moved the amounts of calories up and down all the time. And, the best part is, you don’t even know it.

For more free tips, follow me on Twitter: @doctoriansmith.

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‘The Ultimate Volumetrics Diet’ by Dr. Barbara Rolls is Delicious–and It Works

Wednesday, January 23rd, 2013

If you like big portions and healthy food, Dr. Barbara Rolls‘ book The Ultimate Volumetrics Diet is for you. I’ve been writing about Dr. Rolls’ advice for years for Cosmo and Glamour and other magazines. I follow it myself. There’s a reason why Dr. Rolls, a scientist at Penn State, is a #1 New York Times bestselling author.

Her basic idea is that you can find foods that satisfy your nutritional needs and your hunger. You get to decide what to eat based on how many calories you want to consume (calorie density). For example, for a 500-calorie lunch, you could have 1.5 tablespoons of peanuts, 2 ounces of pretzels and a cup of lemon-lime soda. Or you could choose this option: a large bowl of vegetable soup, a salad with vinegar and oil, a few pita chips, a large bowl of melon balls and a glass of water. I’d definitely go with the latter.

Dr. Rolls wants people to eat healthy, enjoy foods they want and still lose weight. She’s a researcher, and her methods are backed up by studies. Volumetrics is not so much a diet as it is a way of eating. Her latest book includes a 12-week plan filled with delicious foods. Here is one dinner recipes to give you a taste of what Dr. Rolls is all about. Click to the jump for a great pancake dish.

Below is her healthy take on General Tsao’s Chicken (and how much you can have pictured at left versus the portion you could eat on the right.) ”I enjoy making stir- fry dishes because they cook up so quickly and can be made with whatever combination of vegetables I have in my refrigerator,” Dr. Rolls writes. “Don’t be afraid to get the wok or skillet nice and hot.”

Chicken Broccoli Stir Fry with Water Chestnuts and Carrots (pictured at right)
Makes 4 servings (390g each), 11⁄2 cups chicken and vegetables plus 1⁄2 cup rice each: Good for leftovers

2⁄3 cup (125g) brown rice
2 large (950g) heads broccoli, cut into florets (about 6 cups)
2 medium (201g) carrots, peeled and cut into thin rounds
3⁄4 cup (180g) low- sodium chicken broth
2 teaspoons (8g) canola oil
1 tablespoon (10g) finely chopped peeled fresh ginger
3 (9g) garlic cloves, peeled and finely chopped
12 ounces (340g) skinless, boneless chicken breast, cut into 1- inch pieces
2 tablespoons (31g) reduced- sodium soy sauce
1 tablespoon (20g) hoisin sauce
1 tablespoon (8g) cornstarch
One 8- ounce (227g) can sliced water chestnuts, drained
1⁄2 teaspoon (3g) sesame oil
3 (45g) green onions (scallions), white and light green parts, thinly sliced

1. Cook the rice according to the package directions. Keep warm.
2. Meanwhile, micro wave the broccoli, carrots, and 1 ⁄4 cup of the chicken broth in a large bowl, covered, for 3 minutes. Set aside.
3. Spray a wok or large skillet with cooking spray. Heat the canola oil in the wok over medium- high heat. Stir-fry the ginger and garlic for 30 seconds to soften. Add the broccoli, carrots, and liquid from the bowl and stir- fry for 5 minutes, until just tender.
4. Add the chicken, the remaining broth, the soy sauce, and hoisin sauce. Cook for 4 minutes, stirring often.
5. Combine the cornstarch with 2 tablespoons water in a small bowl. Add to the wok along with the water chestnuts. Simmer for 2 minutes. Drizzle with the sesame oil and garnish with the green onions.

Serve with the rice.

Nutritional Information per Serving
Calories 330 • CD 0.85 • Carbohydrate 43g • Fat 7g • Protein 26g • Fiber 8g

Traditional General Tsao’s chicken

How we lowered the Calorie Density
• Added more vegetables
• Reduced fat and sugar in the sauce
• Switched from fried, skin- on chicken pieces to chicken breast fillet
• Decreased the portion of rice and switched to brown rice


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Mother Puts Daughter on Crazy Diet in ‘The Heavy’

Wednesday, January 16th, 2013

You’ve probably heard about author Dara-Lynn Weiss. She’s the New York City mom who put her 7-year-old on a strict diet and wrote about it for Vogue magazine last year. Her severe methods incited an online uproar. Sadly, Weiss got a book deal out of it.

I just read The Heavy: A Mother, A Daughter, A Diet, and I feel sick to my stomach. Weiss goes into excruciating detail about how she forced her daughter Bea to lose weight. The little girl had been gaining for several years–where was her mother then?–before the pediatrician told Weiss, “I think it’s time” to do something. Bea was in the 99th percentile on the chart and technically obese. I repeat, the child was 7.

I was a chubster in elementary school. My parents called me their “little beer barrel.” I lost some of the weight in middle school, and I lost all of it in high school when I became bulimic. I’m past that now, but I’m vigilant about what I eat and how much I exercise. This is my healthy way of dealing with my body issues as a grown up, and more importantly, as a mother.

My twin daughters are 7-years-old now, and that’s why this book gives me the shakes. Weiss has weight issues of her own, and she admits that she hates to exercise. She’s not modeling healthy behaviors for her daughter, but I get that. Nobody’s perfect. What really bothers me is that Weiss let her then 6-year-old eat corn chowder soup in a bread bowl (1,000 calories) or nearly a pound of watermelon for her snacks. A child will get fat if you buy her this much food and then let her eat it. When my girls ask for snacks, I give them a Clementine or apple slices or pretzels. Weiss contests that her daughter wouldn’t stop consuming food and was always starving. It’s the parent’s job to say, “I know you’re hungry sweetie, but you just had your snack, and we’ll have a delicious dinner in a few hours.” It’s not hard. I have three young children, and I use these exact words regularly. Kids won’t suffer if they wait for the appropriate times to eat their food in sensible amounts. Weiss contends that her daughter couldn’t “self-regulate.” Well, who can? A parent’s job is to teach a kid how to eat, what to eat, when to eat and when to stop. I do not think self-regulation is easy at any age, but we have to try.

Yes, I’m being judgmental. I feel entitled to my opinon because I was a chubby kid, and my mom let me eat Nutty Bars for breakfast, lunch and dinner. That did me no good, and it won’t do my children good. So we don’t eat like that. We are not against soda or Doritos or birthday cupcakes from Shoprite. We just don’t consume those kinds of foods often.

The most disturbing part of this memoir, for me, is how Bea is forced to be on a restrictive Weight-Watchers-like diet with her mother hovering over her constantly counting calories. First of all, why would Bea need to know she was on a diet in the first place? If the doctor told me one of my kids needed to lose weight, I would offer less food gradually without telling her. If she asked why her snacks were smaller, I’d tell her that the whole family is on a mission to eat healthier. Why burden a first grader with the seriousness of dieting? Kids don’t need to know everything. Second, Weiss gives Bea Snackwell’s 100-calorie packs and Diet Coke but won’t let Bea have a salad. Weiss tells Bea, “I’m sorry…It’s got a lot of dressing on it.” (This happened in front of company, I will add.) Weiss consults a nutritionist, but clearly not a modern one. Mark Bittman, Jamie Oliver, Michael Pollan and other experts write about the importance of whole foods and the evils of processing and chemical additives. If Weiss and her family are having health problems–why didn’t she get up to speed on this stuff? Why see a nutritionist who green lights Diet Coke?

I feel deep empathy for anyone who suffers from weight issues–especially involving kids. But this book is a dangerous read. Weiss publicly humiliates Bea by counting her calories in front of everyone, and she gives her daughter questionable foods. When she writes the Vogue article, she allows Bea to be photographed against a psychologist’s advice. (To Weiss’ credit, she regrets that now.)

At least there is a happy ending to this book. As Weiss said on The Today Show yesterday, Bea is 9 and maintaining a healthy weight. That’s great. I just hope this over-the-top, obsessive mother doesn’t cause lifelong damage to her own daughter.

For a different view, read why one mother supports Dara-Lynn Weiss: In Defense of the Mom Who Put Her 7-Year-Old Daughter on a Diet

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Dr. Ian Smith’s New Diet Book ‘Shred’ Deserves Its Spot on the Bestseller List

Thursday, January 10th, 2013

Ten days into January, and I haven’t blown my New Year’s resolution to keep a book journal. I keep my goals easy for a reason. I think the rest of the world, including my husband, has loftier ideas: It seems like everybody wants to crank up their diet and exercise mojo.

Just thinking about that makes me sweat.

I’m rooting for you if you’re on the brave health kick. So is Ian Smith, M.D., author of the brand new already-bestselling book called Shred: The Revolutionary Diet, 6 Weeks, 4 Inches, 2 Sizes. Dr. Smith, also the medical contributor to The Rachael Ray Show, has been all over TV this week. I saw him on CNN just yesterday. I used to watch him on The Today Show, and I’ve read his other bestsellers like The Truth About MenWhat can I say? He’s smart and handsome. I’m a big fan.

Shred is popular because it’s straightforward and simple (for a diet and exercise program anyway). Dr. Smith lists meal plans for every day of the six weeks. He tells readers when to exercise and exactly how much to do–even what to do. Instead of eating three times, Shredders get four times to dine. The foods are things we all like: oatmeal, pears, soup, shrimp, spaghetti and meatballs. On CNN yesterday, Dr. Smith (may I just call him Ian?) said, “This program is for regular people. If I can fix this food, anyone can fix this food. I want to make this easy for people because weight loss is hard enough in and of itself.”

And he delivers. If you’re dieting and exercising, check out Shred. It’s a fantastic program that is easy to do and sure to work. My husband already stole my copy.

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