How To Lose 85 Pounds, One Food At a Time

I’m almost done with my battle against obesity. I hit an all-time low nine years ago, which led to the consumption of lots of fast comfort food and alcohol. When I finally dusted off my scale two years into that binge, it revealed the cold, hard truth: I’d gained 100 pounds.

It took another three years before I visited a doctor. With a family history of heart disease on one side and diabetes on the other, I was told, “If you don’t change your ways, you’ll be lucky if you just have a mild stroke in the next five years.”

The message was clear: Drop the weight and change your eating habits, or life as you know it will cease to exist.

Two years later, I’ve lost 85 pounds, and I’m working on the last 15. The number-one question is always how I’ve done it. While I started out trying various diets, none of them ever presented a sustainable way of living and eating, which resulted in yo-yo weight gains. What has resulted in the long-term, largest amount of loss is consistent exercise (I work out for an hour, at least five times a week) and changing my diet, one food at a time:

Photo: Courtesy of the author.

High fructose corn syrupI started here because it’s pervasive. I had to scrap everything in my pantry: pasta sauce, salad dressing, bread, breakfast cereal, juice, crackers, even cough syrup and some vegetable soups. I relied heavily on packaged, processed foods, so it took almost a year to accomplish, particularly when traveling. Once a week, I just removed one more thing.

Cook at homeI can live and die by Seamless, but a weekly run to the Farmer’s Market and Fresh Direct followed by a Sunday night spent cutting and cooking keep me honest. It’s cheaper and makes a world of difference when you’re watching what you eat.

Fast foodI used to live and die by the drive-thru, so I had to start taking a different route home. There’s no other alternative other than to stop eating it. I had a couple of items from one of the chains about six months ago after nine months of abstinence and promptly erupted into hives. It’s off the menu—for good. 

Vegetarian/vegan/raw fareCookbooks like The Kind Diet and The New Moosewood Cookbookhave really helped, and I love cooking blogs like Cookie and Kate, which is filled with whole food and vegetarian dishes. I try one new dish a week. I’ve also learned that just because it’s vegetarian/vegan/raw doesn’t mean it’s low in calories. Salads? Chow down. Guacamole? Slow down.

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there is 10 Superfoods to Add to Your Diet

Sick of kale salad? OD’d on poached salmon? Had your last blueberry smoothie? Try these other nutrient-packed, disease-fighting grains, vegetables, seeds, and legumes to boost your health, keep your weight in check, and delight your palate.

By Lesley Rotchford

TEFF

Like quinoa, teff is a trendy  gluten-free grain. “But it’s nutritionally superior to quinoa because it’s higher in calcium, vitamin K, zinc, and copper—and provides all eight vital amino acids,” says Tanya Zuckerbrot, a nutritionist in New York City and the author of  The Miracle Carb Diet(Hyperion). Try to eat a half cup three or four times a week. Zuckerbrot recommends toasting teff in a skillet for two minutes to enhance the nutty flavor or simmering it with water in a covered saucepan for 10 to 15 minutes to make a creamy breakfast cereal.

PUMPKIN SEEDS

If your pumpkin consumption is limited to spiced lattes, you’re missing out on the most important part of this orange fruit (yep, it’s technically a fruit). “A quarter cup of seeds gives you 45 percent of your day’s magnesium, a nutrient that supports muscle and nerve function, and 47 percent of your daily iron quota,” says Janis Jibrin, a nutritionist in Washington, D.C., and the author of  The Pescetarian Plan (Ballantine Books).

WHEAT BERRIES

Wheat berries are full of vitamin E, selenium, and B vitamins (which aid in the formation of red blood cells and help your body make energy from food). These wheat kernels have been coarsely chopped instead of pulverized. “This keeps the glycemic index down, which is important for weight control and can help ward off diabetes,” says Jibrin. Add a half cup a day to your diet in place of another starch. Wheat berries are especially delicious when boiled and tossed with sautéed onions, scallions, red peppers, carrots, olive oil, and balsamic vinegar.

BOK CHOY

This Chinese cabbage, often used in stir-fries, has lots of calcium, fiber, folate (a B vitamin), and vitamins A and C. “Its crunchiness is satisfying, and you don’t need tons of oil to make it taste good, so it’s a great choice,” says Lisa Young, an adjunct professor in the department of nutrition, food studies, and public health at New York University and the author of The Portion Teller Plan(Random House), who suggests eating two to three servings a week.

SHIITAKE MUSHROOMS

We don’t advocate sun exposure—except in the case of these meaty mushrooms. All mushrooms produce vitamin D2 when exposed to UVB rays. “But shiitakes’ transparent white gills allow greater UVB contact, which makes them higher in vitamin D,” says Zuckerbrot. What’s more, they contain a compound called lentinan, which may slow tumor growth, and 1,3-beta-glucan, which stimulates the immune system. Eat three and a half to five cups of cooked shiitakes a week.

HEMP SEEDS

From the same plant as marijuana—but minus the mood-altering THC chemical—these nutty seeds are high in fiber, omega-3s (which aid in the prevention of heart disease), and vitamin E (a powerful antioxidant that promotes muscle function, bolsters the immune system, and protects against free radical damage). They also have more digestible protein than red meat, eggs, cheese, or cow’s milk. “Sixty-five percent of the protein in hemp seeds is in the form of globulin edestin, which is very similar to human blood plasma and hence easily digestible,” says Zuckerbrot. To get all the benefits, eat two tablespoons a day.

BLACK COD

Black cod, also known as sablefish, has been popular with foodies since Nobu put its famous miso-glazed black cod on the menu. The buttery white fish rivals salmon in the omega-3 department, and its milder flavor makes it more versatile for cooking, says Young. For optimum results, aim to eat two to three servings a week.

POMEGRANATE SEEDS

With the sweetness of Skittles and the nutritional profile of a health food (they’re rich in antioxidants and fiber and low in calories), pomegranate seeds are truly nature’s candy. “Sprinkle a quarter cup over salad every day,” suggests Young.

BRAZIL NUTS

Nuts are more than just a low-carb snack: They contain heart-healthy fats and vitamin E. Brazils are also packed with selenium, a mineral that may help prevent certain forms of cancer. “Just one provides more than 100 percent of your daily dose,” says Jibrin.

KIDNEY BEANS

They may lack the exotic pedigree of teff or shiitakes, but these down-to-earth legumes have an impressive nutritional résumé. “Two thirds a cup of kidney beans contains nearly every vitamin and mineral,” says Jibrin. Some highlights: They have 38 percent of your daily value of folate, 28 percent of copper, 24 percent of iron, and 23 percent of manganese, a mineral that’s part of our body’s own antioxidant system. Plus, kidney beans are rich in fiber and phytonutrients (natural chemicals found in plant foods that protect the plant from germs and other threats), especially phenolic compounds, which can help keep LDL (bad cholesterol) in check.

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No Excuses... All You Need is 10-Minutes

“I don’t have time to exercise” is the excuse equivalent of the dog ate my homework. The average American watches roughly five hours of TV daily; yet people still use lack of time as the number one reason they don’t work out.

We’ve lost the nonstop daily movement we once performed throughout the day. Combine that with longer working hours and “no time to workout”, we’ve become a sedentary and overweight society who puts “Breaking Bad” marathons above wellness. But don’t fret, there’s a simple fix. Studies show that as little as one daily 10-minute block of exercise is all it takes to start reaping rewards such as weight loss, lower stress, increased muscle mass and flexibility, injury prevention and a more positive outlook.

Tim Church, MD, PhD, from the Pennington Biomedical Research Center, found that women who began strolling at a two to three mile an hour pace for just 10 minutes a day significantly improved general fitness and heart strength as effectively as those exercising for twice as long. Good news if you’re a couch potato—Church found that you’d see the greatest health benefits when you go from doing nothing at all to just 10 minutes a day.

If you’re already active, yet still find yourself cramming in workouts, then you’ll need to train a bit longer and harder, incorporating intervals into two 10 minute blocks a day in order to reach the Physical Activity Guidelines for Americans from The U.S. Department of Health and Human Services. These guidelines suggest you combine aerobic activity to boost your heart rate, plus muscle and bone strengthening exercises.  

Getting fit and staying healthy isn’t about quick fixes, it’s about incorporating small habits that when combined yield big results. But those small habits need to be convenient, or else we ditch the idea before we start. Here are sneaky ways to add in those 10-minute chunks of exercise:

• If you’re not willing to separate from the TV, you can create a habit of taking ten minutes of screen-time to do some compound exercises like squats and lunges that raise your heart rate and build muscle at the same time.

• Get sweaty with a quick 10 minutes of cardio before you jump in the shower—jumping jacks, jumping rope, dancing in your bedroom—it all works.

• Get up ten minutes earlier. Turn on some music and dance with your kids, throw on your kicks and run around the block, or jump rope; it will be over before you know it. 

• During your lunch break, close your office door or sneak into a conference room and perform one minute each of mountain climbers, plank, wall sit, pushups, and walking lunges. Then go into the stairwell and walk up the stairs for 4 minutes; return to your desk for the last minute to quickly stretch your arms and legs.

• To get to 30 minutes total for the day, fit in some exercise while you cook dinner. If you’re making pasta you’ve got a few minutes while the water boils, then at least seven more while your whole grain penne reaches a perfect al dente. Grab a kettle bell or some weights and alternate one minute intervals of jumping jacks with various strength moves such as kettle bell swings, overhead presses, bent-over rows, and bicep curls while balancing on one foot.

Since these ten-minute clips are quick, you want to work out at an intensity that challenges you. So yes, if you haven’t exercised in 10 years, that daily stroll may kick-start your metabolism, but not if you’re already used to raising your heart rate a few times a week. You’ll need to keep your heart and respiration rate up as you include both aerobic and strength training moves into each segment. The key is to work in activities that use your large muscles.

Just think, in ten minutes you’ll not only feel healthier, but happier when you choose to get off your couch and contribute to your overall wellbeing. And trust me, raising your heart rate during interval training is much more beneficial than watching the heart attack inducing finale of The Walking Dead.

ther is 9 Easy Changes To Help You Thrive This Year

Erik Steiner, D.O., M.S. is an osteopathic physician in New York City, where he takes a holistic approach to health care. His clients include artists, makeup artists, and other creative types who appreciate his philosophy on healing and thriving.  Here, he shares nine easy (and totally do-able) changes you can make to feel better—inside and out—in 2015. 

To start off the New Year, take a balanced approach to lifestyle, diet and exercise that will serve you well in future years ahead.  Some of the fundamental things I encourage with my patients are the following:

Ditch the sugary drinks.Rather than drinking fruit juice or diet soda throughout the day, drink water. Here’s why: Fruit juices are high in sugar, which is bad for dental health and has empty calories you don’t need. And because diet sodas are very acidic, they are not only bad for the enamel of your teeth, but also associated with bone demineralization leading to osteoporosis. Instead, drink six to eight glasses of water daily—that’s about one glass every two hours. This is fundamental for healthy skin and vibrant energy throughout the day. 

Eat breakfast.Some people make the mistake of skipping breakfast in the morning. This usually means that they are eating too late in the evening, right before going to bed, and they wake up with food still in their stomachs.  Eating too much right before going to bed is associated with heartburn, insomnia, and weight gain. 

It’s better to not to eat within three hours of going to sleep.  You will be burning fat in the early morning hours while asleep, and you’ll wake up with a strong appetite. 

…and make it a real breakfast, too.For many people I see in New York, breakfast is a donut or bagel with cream cheese bought from the street carts. A much healthier choice for breakfast is home-cooked oatmeal with fruit and almonds. Buy raw almonds and dry roast them by spreading them out on cookie tray and baking at 350 degrees for 10 minutes. Vary the fruit and nut from day to day: blueberries, raisins, apples, hazelnuts, walnuts, etc.

Plan your meals.Eat three meals a day and a snack in the early evening. Every meal should contain a balance of carbohydrates, fat, and protein, along with fiber to keep you full between meals.  I do not recommend snacking between meals or “grazing throughout the day” because it puts too much stress on the digestive system and contributes to poor oral hygiene.

Make coffee an A.M.-only thing.Do not drink coffee in the afternoon or evening, as you should be allowing your body to wind down throughout the day, so you can sleep well at night. If you have acid reflux, stop all coffee. 

Make simple food swaps.Switch refined processed foods (such as cookies, crackers, and pretzels) for whole foods like fruits (apples or oranges )and nuts (almonds, pistachios, and walnuts). Try to limit or eliminate dairy and wheat, too—your body will thank you.

Eat more veggies.Vegetables should be the primary food group for dinner. Eat a wide variety throughout the week—not just one or two kinds!  Each and every vegetable has unique properties in health and healing.  They contain vitamins, minerals, and phytochemicals, which are naturally occurring substances that can help prevent cancer. 

Be realistic about exercise.Don’t be overly ambitious and then end up abandoning the whole thing. Instead, try aerobic exercise 30 minutes every day to keep your cardiovascular system healthy and give a boost to your spirits. (Walking, jogging, swimming, tennis, and cycling are all good options.)   Exercise in the morning before work, so you are starting off with a boost of accomplishment.  Exercising late in the day or evening is stimulating to the brain’s reticular activating system and can interfere with sleep at night.

Get seven to eight hours of sleep per night.Growth hormone is secreted from the pituitary gland at night and is involved the body’s repair and restoration.   Try to go to sleep around same time every night, as the body prefers a regular rhythm.

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