December 2017

The Breakfast That Helps You Lose Weight

Photo: Getty Images

It’s 7 a.m., you scarf down a bowl of cereal and two much-needed cups of coffee only to find yourself starving by 10 a.m. Sound familiar? Wellness guru Frank Lipman, M.D., says it’s all too common. In fact, almost all of us are getting breakfast “wrong,” which is leading to weight gain and fatigue. The New York City-based physician says what our bodies really need to start the day is healthy fat and protein.

How to Curb Cravings

A person’s diet, especially breakfast, should include “no gluten, no sugar and as little dairy as possible; breakfast is the meal people find the hardest,” Dr. Lipman said. “Part of the problem is that gluten is super addictive. You’re basically a drug addict, and [when you take gluten out of your diet] there’s going to be withdrawal.”

So gluten, meaning anything with wheat in it, leaves us feeling sluggish and dependent. But banishing bagels from the breakfast table is easier said than done, unless you have a decent substitute.

Dr. Lipman, who works with celebs like Gwyneth Paltrow, suggests a breakfast of gluten-free bread with almond butter, an omlette, or kipper (a small salty fish) and eggs. If you dare, you could even eat last night’s dinner for breakfast.

Alternatively, you could try his brand of health and wellness products, Be Well, which includes protein shakes, like “Recharge” ($99, Bewellbydrfranklipman.com), which are packed with the right nutrients to start your day. With 21g of protein and a blend of mixed greens and organic berries, I was full until lunchtime.

Twenty-one grams of protein sounded like a good amount to me. But Dr. Lipman’s says numbers aren’t exactly his thing. “I’m not a calorie person,” he told me, adding that we don’t need a specific amount of protein first thing in the morning, just fewer carbs and more natural foods. That also means time isn’t the most important thing to consider when preparing breakfast. So none of that eat-20-minutes-after-you’re-awake stuff, just eat when you’re ready to start the day.

Admittedly, I’ve been hesitant to drink protein shakes in the past, since the taste can be really icky, but Recharge was pleasantly bearable. After I mixed it with a glass of almond milk, I got a creamy-textured, fruit and veg-flavored smoothie.

“My attitude toward food is that we need to eat real food, not food that’s been manipulated,” he said. “Try and eat as close to nature as possible.”

by Caroline Murray

DailyMakeover.com from Makeover Solutions, Inc., is the web’s leading beauty information site, providing virtual makeover technology and content for women to create personalized makeovers. DailyMakeover.com’s virtual Makeover Studio enables users to see themselves wearing numerous hairstyles, makeup shades and fashion accessories to create their best makeovers, which can be saved, printed, or emailed. DailyMakeover.com is headquartered in New York City.

A Day on a Famed Nutritionist’s Diet

As a nutritionist, health writer and author of weight loss books people often ask me, “What do you eat?” I’m proud to say that I really do practice what I preach – I faithfully follow the eating plan from my latest book S.A.S.S! Yourself Slim, which means each of my meals is constructed as a puzzle with specific portions of 5 pieces: produce, a whole grain, lean protein, plant-based fat, and natural seasonings. I love this strategy because it’s simple and visual – there’s no need to count calories, grams or points; and the puzzle provides structure, but lots of flexibility. From meal to meal I can include foods, flavors or textures I’m in the mood for and enjoy what’s in season.

I split my time between New York City and Los Angeles but I’m in LA right now. Here’s an LA day in my diet:

BREAKFAST 8am:
It’s a chilly day in the marina so I feel like a warm breakfast. Since strawberries are in season one of my favorites right now is a mock strawberry crisp. For a delicious but healthy crumble topping I combine two tablespoons raw almond butter with a quarter cup rolled oats, working with my fingers until the texture is uniform. Then I slice some organic, local strawberries (yum!), add a squeeze of fresh Meyer lemon, warm in the microwave for 45 seconds, and lightly mash with a spoon to release some of the juice. Topped with the crumble it’s I-don’t-want-it-to-end delicious, and I still have one puzzle piece left – organic soy milk, my lean protein, which I thoroughly enjoy in an amazing latte from Intelligentsia, my favorite coffee spot on Abbott Kinney Boulevard in Venice.

LUNCH 12pm:
Salads are my lunch staple. I always start with a few cups of organic greens and in-season veggies, and follow the philosophy from book by adding the other puzzle pieces. Today my whole grain of choice is cooked, chilled red quinoa, and I combined my lean protein, plant-based fat and natural seasonings by whipping up a quick batch of hummus made with chick peas, extra virgin olive oil, fresh lemon juice and roasted garlic. Each day I mix it up with different toppings, but this salad structure leaves me feeling nourished, energized and satisfied, and I don’t get hungry again for about another four hours.

SNACK 4pm:
I’m still blown away by how plentiful citrus fruits and avocados are in California. I have both on hand and it’s a beautiful warm day, so I decide to make the California Sunshine Salad from my book – sliced oranges tossed with sweet corn kernels (a member of the whole grain family), organic edamame and sliced avocado, seasoned with brown rice vinegar, thyme, cracked black pepper and organic lemon zest. It’s aromatic, refreshing and satisfying.

DINNER 8pm:
I’m in the mood for something spicy and this meal, also from my book, is one of my go-tos. I sauté a sweet red bell pepper in organic low sodium vegetable broth, then add a handful of spinach, crushed red pepper and a dash of white pepper. For lean protein and plant based fat I toss some broad beans with vegan basil pesto. I place the veggies on a bed of cooked barley (today I used purple) and top with the beans. I love to play food stylist when I’m preparing meals at home. I think it’s important because we eat with our eyes too – the aesthetic ups the satisfaction factor.

ESCAPE 10:00 pm:
I devoted an entire chapter in my book to dark chocolate, and a daily ‘escape’ as I call it is a mandatory part of the plan. Tonight I partake by enjoying one of my homemade truffles (the recipe is in the book) pressed with a fresh mint leaf. Not only are chocolate’s antioxidants and minerals good for my health, but this small indulgence really does satisfy my cravings, so I’m not tempted when my hubby munches on chips or cookies. It’s the perfect ending to a healthy day!

Get Cynthia’s book, S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds, and Lose Inches, $15.99

Cynthia Sass, MPH, MA, RD, CSSD is a registered dietitian with master’s degrees in both nutrition and public health. Frequently seen on national TV she’s the sports nutrition consultant to the New York Rangers and Tampa Bay Rays, a contributing editor and blogger at Shape magazine, and she privately counsels clients across the country. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.

5 Superfoods for Beautiful Skin

Countless skincare products claim to give you results simply by applying them.  But did you know we can change the way our skin looks on the outside by what we put inside our bodies?  Incorporating superfoods into your diet can help improve your skin.  Dr. Nicholas Perricone, creator of the skincare lines Perricone MD and SUPER by Dr. Nicholas Perricone, has spent years researching how what we eat can affect how our skin appears, feels and even ages.  Dr. Perricone shares with us 5 superfoods for beautiful skin:

There are many superfoods that benefit the skin—here is a sampling.

1. Wild salmon and other cold water fish (salmon, sardines, herring, trout, etc.) are great sources of protein, necessary to maintain and repair the body—including the skin on a cellular level.  Protein cannot be stored.  For optimum health and cellular repair we need quality protein at each meal.   When rating a food either pro-inflammatory or anti-inflammatory, we find that protein is neutral.  However, some sources of protein, such as the fish listed above, provide powerful anti-inflammatory benefits for two reasons:
·         They are high in anti-inflammatory omega 3 essential fatty acids which keeps skin radiant, supple and wrinkle free, moods upbeat and brain functioning is at optimal levels
·         Wild salmon’s pink or red color, owes its pigment to astaxanthin, a super  carotenoid anti-oxidant with potent anti-inflammatory properties

2. Green Foods.  Green Foods are young cereal grasses like barley grass and wheat grass.  Nutritionally, they are close cousins to dark green leafy vegetables, but offer greater levels of “nutrient density.”  An ounce of concentrated green foods contains more of the beneficial phytonutrients found in an ounce of green vegetables. Green foods, such as Green Magma™ detoxify the body to keep skin clear and radiant.

Studies show that green foods have marked beneficial effects on cholesterol, blood pressure, immune response, and cancer prevention. These effects are attributed in part to their high concentrations of chlorophyll.

Chlorophyll, the phyto-chemical that gives leaves, plants, and algae their green hues, is the plant equivalent of the oxygen-carrying red pigment hemoglobin in red blood cells. Dietary chlorophyll inhibits disease bacteria and exerts therapeutic effects on bad breath and internal odors.

3. When it comes to maintaining beautiful skin and keeping unwanted pounds at bay, beans and lentils are a body’s best friend.  They are very low-glycemic and unlike sugary, starchy foods, won’t cause a rapid rise in blood sugar.  They are anti-inflammatory foods, key in preventing dull, dry, wrinkled sagging skin and body fat.

4. Olives and extra virgin olive oil.  We need a source of good fats in our diet to help us absorb nutrients from our vegetables and fruits, keep our cells supple, skin glowing and wrinkle-free, brains sharp and mood upbeat.  We also need dietary fat to burn fat.  Extra virgin olive oil contains oleic acid, which helps us to absorb the omega-3s and other vitamins and nutrients from our foods.  Oleic acid is vital in keeping the outer portion of the cell, known as the cell plasma membrane supple, thereby allowing nutrients to enter the cell and wastes to exit.

5. Green Tea contains polyphenols which help eliminate inflammation-producing free radicals.  Polyphenols protect healthy cells from cancer causing DNA damage, while ushering cancer cells to their death.  Another remarkable finding is the power of green tea polyphenols known as  EGCG to reactivate dying skin cells.  Researchers consider this amazing energizing of dying skin cells to potential benefit skin diseases such as psoriasis, ulcers, rosacea, wounds—and wrinkles.

Check out Dr. Perricone’s line of products Perricone MD and Super by Dr. Nicholas Perricone

Nicholas V. Perricone, M.D. is a board certified dermatologist, world-renowned anti-aging expert, award-winning inventor, educator, philanthropist and creator and host of a series of Public Television specials which aired nationally on PBS-TV. He is also the author of several New York Times Best Sellers, including The Wrinkle Cure, The Perricone Prescription, The Perricone Promise and most recently Forever Young.Dr. Perricone is Adjunct Professor of Medicine at Michigan State University’s College of Human Medicine. He is certified by the American Board of Dermatology, is a Fellow of the New York Academy of Sciences and a Fellow of the American College of Nutrition. He is also a Fellow of the American Academy of Dermatology and the Society of Investigative Dermatology. Dr. Perricone has served as Assistant Clinical Professor of Dermatology at Yale School of Medicine and as Chief of Dermatology at the state of Connecticut’s Veterans Hospital.Dr. Perricone is the recipient of the Eli Whitney Award, presented by The Connecticut Intellectual Property Law Association to an outstanding individual who has made significant contributions to science, invention and technology. Prior recipients include National Medal of Science beneficiary, Igor Sikorsky, (founder of Sikorsky aircraft) inventor of the first practical helicopter, which established the bedrock upon which today’s helicopter industry rests, and Buckminster Fuller, inventor of the geodesic dome – the lightest, strongest and most cost-effective structure ever devised. Dr. Perricone is also the recipient of the American College for Advancement in Medicine (ACAM) 2000 Norman E. Clark, Sr. Lecture Award for his, “dedication and contributions towards advancing Complementary and Alternative Medicine.”Dr. Perricone holds dozens of US and international patents for the treatment of skin and systemic disease, and for the use of topical anti-inflammatory formulations to reverse and prevent damage to skin caused by chronological age, poor nutrition, hormonal changes and environment stress. He is the author of numerous scientific articles, is a contributing editor to the peer-reviewed medical journal Skin and Aging, and is a member of the editorial board of Archives of Gerontology & Geriatrics. He has contributed a chapter on antioxidants and aging for Skin Diseases in the Elderly, a recent textbook written by scientists from Stanford University.

Dr. Perricone is internationally recognized as a pre-eminent scientific expert in the fields of health, beauty and anti-aging and is regarded as the father of the Inflammation Theory of Aging. Dr. Perricone’s initial quest to find ways to stop, prevent and reverse the negative effects of chronic and sub-clinical inflammation in his dermatology patients laid the foundation for Perricone MD Cosmeceuticals, which launched in 1998. The company introduced his patented formulations and immediately set a new industry standard for product efficacy with results that often rival more invasive and potentially risky dermatological procedures. This new category, known as cosmeceuticals, has raised the bar in people’s expectations for topical skincare. Moreover, his well-known mantra of creating beauty from the inside out inspired the creation of a line of targeted supplements, known as Perricone MD Nutriceuticals, which work collaboratively with the topicals to achieve optimum visible results.

Curtailing the Crave Cave: Tips from Nutritionist Lana Levy

It’s 2:00 in the afternoon, or for some it can be 2:00 in the morning when all of a sudden you are consumed by a craving for ice cream, potato chips and other cheat foods you’re trying to ween yourself from.

When a craving hits, it can hit hard and it can hit fast, and it’s in this moment that we’ve given ourselves two options: give in or resist. If you give in to the temptation, you wind up feeling guilty and won’t even enjoy the object of your craving. If you resist all together, you end up feeling deprived and frustrated as visions of cookies dance in your head. Then, when you do eventually give in to your craving, you overindulge and wind up having way more than just one cookie– realistically it’s more like four or five.

To take control of your cravings there is actually a third and much less disclosed option available. By saying to yourself, “I can have it later” you remove the “should I or shouldn’t I” dialogue that is waging a war in your head, or driving your coworkers and friends crazy. You end the need to justify satisfying your craving or not and let yourself be for the moment. If and when you are able to postpone the craving, you will delay eating it and in the end wind up desiring it less.

The trick in convincing yourself to let the the craving pass is to create a vague time frame in the future to satisfy it. Think not, “I’ll have a cookie at 4:00,” but rather, “I’ll have that cookie later if I want it.” Postponing gives your mind the chance to cool-off, takes you out of conflict mode and combats torn feelings of guilt and deprivation. Don’t forget that postponing your craving may also give you the time to substitute a healthy food instead of the sugary snack you initially wanted.

Put your mind to the test and take control of your cravings! Remember- a mind is a terrible thing to waste!

Lana Levy is a nutritionist specializing in taking a holistic approach towards healthy eating, not only to help her clients achieve their goals, but also help them maintain a healthy lifestyle. Lana has also incorporated her passion for yoga into her services for her clients, as a way to stay fit, and create a balance between the body and the mind.Lana received her degree from Columbia University, where she completed her Masters in Nutrition and Exercise Physiology. In 2010, Ms. Levy became a Registered Yoga Teacher through an intensive training with YogaWorks here in New York City. In 2011 she completed a Prenatal Yoga Certification.With a background in nutrition and yoga, Lana works with her clients to create customized nutrition plans and yoga sequences that are specifically tailored to their needs. Whether the goal is weight loss, healthy weight gain, energy improvement, pre and post natal health, relief from various gastrointestinal ailments, Just For Today can provide you with tools to make a change for life!
 
Image courtesy of Bodyhealthsolution.com

Catching up with Wonder Woman Avis Richards

Avis Richards’ dedication to philanthropy is paramount. The Founder of Birds Nest Foundation, a non-profit organization that produces documentaries, short videos and PSA’s for a multitude of well deserving and under-represented charities, Avis Richards brings passion, zeal and energy to every project she takes on–raising much needed attention to lesser known charities and promoting awareness for their meaningful causes. This New York based mother of two has teamed up with New Yorkers and A-list celebrities to produce films for the charities of Goldie Hawn, Michael Bolton, Andre Agassi, John Legend and many others. I met Avis last summer and was so impressed by all of her talents and love of giving. The award-winning producer shares some of her interesting history, opinions and lifestyle secrets.

MM: What inspired you to start the Birds Nest Foundation?
AR: Seven years ago, I noticed a lack of quality media content for non-profits. Many of these non-profits spent large sums of money on production companies to get their word out. That’s money that could be going to a good cause, so I stepped in. It’s really all about giving back through media and giving non-profits a voice.

MM: I love the foundation’s appellation. Is there a special meaning behind it?
AR: Well, “Avis” means “bird” in Latin, so that was part of the name. But also, Birds Nest is always “hatching” new creative ideas, both beautiful and impactful once they leave the nest.

MM: As a crusader for Healthy Movement, a primary focus is improving and educating Americans about proper nutritional habits, especially for our youth; why is childhood nutrition so important to you?
AR: 12.5 million children are obese. Diabetes has increased nine-fold in the past 25 years. As a parent with two wonderful children, nutrition is especially important. I’ve gone to schools; I’ve seen what children eat. We need nutrition education for kids and adults, as this problem is a national concern.

Weight Loss & Maintenance Tips from Nutritionist & Yoga Expert

 

In the 1990’s we were a fat phobic society. Happily eating fat free muffins, fat free ice cream, fat free cheeses and not giving a second thought to the fact that these items were chock full of sugar, calories and preservatives. Then came along the Atkins generation and all of a sudden we were scared to death to put any carbs into our mouths. Instead, without an ounce of guilt we feasted on fatty meats and cheeses, glad to see a dip on the scale but not realizing what these foods were doing to our cholesterol and arteries, let alone fueling our brains inappropriately.

I see it everyday. People come to me for nutritional counseling, confused as to how they should lose weight, maintain their weight or how to eat a healthy diet. And you know what? I don’t blame them for being confused! There is a lot of information floating out there, and a lot of it is misinformation.

The good news is that it doesn’t have to be so complicated. However, I will tell you this; to successfully lose weight and maintain, it’s not about going on one of these fad diets you read about, or doing a cleanse that everybody at work is talking about. Yes, the end result may be that you lose weight, but you will not maintain it. The only way to do so is by making a lifestyle change, one that is permanent with lasting benefits. Drinking spinach juice with a touch of wheatgrass is not a realistic meal plan for the rest of your life, nor would you want it to be! Where is the pleasure in that?

A basic principle of weight loss and maintenance is that the majority of your calories should come from lean protein. This includes all animal protein like chicken, fish, beef, eggs, meat and soy protein as well. Your carbohydrates should be coming mostly from vegetables and a small amount of fruit. It’s important not to cut out fats all together- healthy ones found in foods like olive oil, egg yolk, nuts, avocado and omega-3 are actually good for you and weight loss.

Foods that are the main source of weight gain are bread, pasta, cereals, corn products and rice. White bread/pasta or whole-wheat bread/pasta are pretty much nutritionally identical; the same goes for white and brown rice. The only difference is that whole wheat bread and brown rice are less processed, and won’t cause your blood sugar to spike and crash as dramatically. These are foods that are often referred to as “simple sugars” or “simple carbohydrates”.

Losing weight doesn’t have to be about starving yourself (and most certainly shouldn’t be), but rather, learning how to make better choices. It takes effort to make those lifestyle changes but you’re worth it!

Lana Levy is a nutritionist specializing in taking a holistic approach towards healthy eating, not only to help her clients achieve their goals, but also help them maintain a healthy lifestyle. Lana has also incorporated her passion for yoga into her services for her clients, as a way to stay fit, and create a balance between the body and the mind.Lana received her degree from Columbia University, where she completed her Masters in Nutrition and Exercise Physiology. In 2010, Ms. Levy became a Registered Yoga Teacher through an intensive training with YogaWorks here in New York City. In 2011 she completed a Prenatal Yoga Certification.With a background in nutrition and yoga, Lana works with her clients to create customized nutrition plans and yoga sequences that are specifically tailored to their needs. Whether the goal is weight loss, healthy weight gain, energy improvement, pre and post natal health, relief from various gastrointestinal ailments, Just For Today can provide you with tools to make a change for life!
 
Image courtesy of Bodyhealthsolution.com

Dr. Lindsey Duncan

Dr. Lindsey Duncan has helped celebrities like Demi Moore and Marc Jacobs slim down by learning how to eat healthy and make nutritionally sound choices.   Not only has he gained fame through his celebrity clientele, he has also gained notoriety within the nutrition/health field for his work in bringing superfruits/superfoods to the mass market – His passion for superfoods is what put him on the map.   His current mission is to bring superfruits to the masses, by single handedly working with Wal-Mart to offer healthier options within their grocery shelves, through his company, Genesis Today.

Breakfast For Your Hair

Chances are your hair needs some TLC after a hectic work week and last night’s happy hour. Check out some super-easy tips from Natasha Sunshine of Byu-Ti Salon.

The MANE source of nutrition for your hair is a protein diet. If you want healthier hair, you need to make sure your diet consists of protein, water, iron and vitamin C. This will protect your hair from thinning, breakage and brittleness.

So, start your day with a protein shake.

Take a scoop of Power-gy protein and a scoop of almond butter, banana and one tablespoon flax oil. Mix in blender.

Protein for strength.

Almond butter and flax for omegas.

Banana for energy and potassium.

Other suggested protein-rich breakfast foods: Milk, yogurt, cottage cheese, eggs…just to name a few.

ABOUT NATASHA SUNSHINE: As Founder of Santa Monica’s premier hair boutique, Byu-Ti Salon, Natasha has run her fingers through some of Hollywood’s most notable manes, including that of Ivanka Trump, Molly Sims and Eva Herzigova. Known in the Los Angeles and New York City fashion circles for her keen sense of style and unique approach to hair therapy, Natasha not only created a six-step consulting system for helping her staff identify and meet her client’s needs, she has also developed her own seven different hair care products, to supplement the line of top-notch goodies already in use at her salon. When Natasha is not helping people feel fabulous from the inside out, or making herself camera-ready for a television appearance (most recently, The Rachael Ray Show), she is working as an industry leader and educator for L’Oreal’s exclusive hair care line, Pureology.

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