Are You a "Sneak Eater"?

Think of this term "sneak eater" and we all smile (to ourselves) and know that we've all done it at one time or another. For many of us, it's a regular activity, and a major barrier to a weight loss effort. That's why I wanted to get this topic out on the table in my Today Show segment. Why do we do it? How to stop it? I've got some thoughts on this, and some practical solutions - and hope you do too. I'd love to hear your experiences and strategies to overcome this very common diet sabotage.

What is Sneak Eating?

It's what I call "secret eating". We do it out of guilt, feeling we should not be eating, and most often from a sense of deprivation in a diet plan. We feel others are judging what we eat, and if eaten in private "no one will know". Of course, the problem here is that WE know that it's happening. And, many times, we know we're not even physically hungry when we do it!

What Causes Sneak Eating?

Food is a great reinforcer and can be very soothing. Whether we're bored, stressed, fatigued, or a variety of other reasons, food is a great comfort. Stimulating our senses related to eating - not only taste and smell, but the visual impact of food - is a source of great pleasure.

Food can provide "temporary relief" for stress. Many of us turn to food at times of emotional stress, which can strike at any time of day or night and create some problematic sneak eating.

The late afternoon is another popular time for sneak eating. That late afternoon lull - several hours since lunch (if it was eaten at all!), fatigue of the day winding down, is often another stimulus to sneak eat. Whether it's co-workers or family members around us, we want to avoid being "caught" eating.

Evenings are also a frequent problem for many. The stress of the day is done, obligations taken care of, and it's some "personal time", which often means food. Here again, with family members and friends around us, we don't want them to see our indulgences, lest they think there is "out of control" eating and "there goes the diet".

What to do?

(1) Give yourself permission to eat - and then it's not sneaking anymore! This is not so easy, because it's the wake-up call to pre-plan some effective eating, both to nourish and soothe.

(2) Keep a food log, and identify when you're most likely to sneak eat, and what you're most likely to look for. Be specific. For example, not just "sweets", but a chocolate bar? cookies? You get the idea.

(3) Make a list of your favorite "sneak foods". Think about some lower calorie alternatives that will satisfy, but not trigger overeating.

(4) Consider ways to manage stress without food. This is certainly tough, and takes a lot of thought and experimentation. Effective strategies range from keeping your hands busy (clean out a drawer, learn to knit) to keeping your mouth busy with non-food activities (chewing sugarless gum, drinking herbal tea, or water).

Managing weight is a constant challenge, and we must all be prepared for the barriers that continually face us in the quest for a healthy lifestyle. "Sneak eating" is a symptom of weight loss woes, which can be managed and resolved, once it is recognized.

What do you think?

Enjoy These "Lightened Up" Recipes

Everyone has been asking for the "lightened up" recipes we showed on our recent Today segment. The segment was a huge amount of fun, and we all enjoyed tasting each other's "made-over" dishes.

Natalie, Ann, Hoda, and Giada were great sports about this, and were happy to find that not only did the dishes look the same, they tasted really great. ...That's because I was really careful to balance the kinds of substitutions to maintain great flavor! Of course, they were not identical to the "original" versions, but tasty in their own right!

Check these revamped recipes out, and let me know what you think!

...How about dessert first?

Giada’s "Lightened Up" (Low Fat/Low Cholesterol) Tiramisu

Ingredients:

• 3 egg yolks
• ½ cup egg beaters
• 3 tablespoons sugar
• 1 pound light cream cheese
• 1 and ½ cups espresso
• 24 ladyfingers
• 2 teaspoons rum
• ¼ cup shaved chocolate
• 2 tablespoons cocoa powder

TOTAL: 300 cal/serving (serves 10)

1. Beat eggs and sugar together, until thick and pale.
2. Add cheese and beat until smooth.
3. Add 1 tablespoon of espresso and mix until combined.
4. In a small shallow dish, mix remaining espresso and rum.
5. Dip each ladyfinger into mixture–only about 5 seconds to avoid getting soggy
6. Arrange in 13x9 baking dish–break in half to fill bottom if needed.
7. Spread half the cheese mixture over ladyfingers. Arrange another layer of soaked ladyfingers, and top with remaining cheese mixture.
8. Cover and refrigerate for at least 1 hours, and up to 8 hours.
9. Sprinkle with chocolate shavings before serving.

Natalie’s Lasagna

Ingredients:

Lightened Up

• 1 pound ground beef
  [90/10 ground sirloin]
• 1 32-ounce tub low-fat ricotta cheese [called “light”]
• 1 large jar tomato sauce [Classico tomato and basil]
• 2 eggs
• Parsley
• ½ cup 2% fat (low fat) shredded mozzarella
• No boil lasagna noodles
• ½ cup mushrooms
• ½ cup shredded carrots
• ½ cup finely zucchini
• ½ cup onions
• ½ cup Parmesan cheese

CALORIES PER SERVING: (12 per recipe): 390 calories

1. Brown the meat, then add the veggies and sauté.
2. Add the red sauce at let simmer.
3. Make the cheese mix (separate bowl)- mix ricotta, parmesan cheese, and parsley together.
4. Layer: Meat sauce, noodles, cheese mix, top with ½ cup mozzarella.
5. Bake at 375° for about 45 minutes until golden brown (cheese is crispy and golden).

Ann’s Standing Rib Roast with Mashed Yukon Gold Potatoes

Preparation:

• Coat liberally with coarse salt and pepper.
• Cook the bottom round roast at 450° for 10 minutes.
• Lower heat to 250° and roast 15-30 minutes per pound for internal temp to 125°-130° for medium rare or 135°-145° for medium
• Let stand before carving–for at least 20 minutes–cover loosely with foil.

Lightened Up

• 1 Bottom Round Roast
• Salt and Pepper

6 ounce serving

Cook as indicated above.

Ingredients:

• 8 medium Yukon gold potatoes
• 2 ounces butter (1/4 stick)
• ½ cup whole milk
• Salt-pepper

135 calories for 1/8th recipe (one potato)

• ½ cup steamed green veggies: Brussel sprouts or broccoli

TOTAL CALORIES PER PLATE: 550 calories

Hoda’s Roasted Chicken and Couscous

Lightened Up

Preparation:

1. Make a paste of the seasoning and olive oil, and rub into chicken breasts.
2. Roast for 30 minutes at 350°.
3. Serve with couscous or baked potato. (Limit the starchy vegetables to ONE per meal!)

• 6 medium chicken breasts (bone in)
• Poultry Seasoning, Garlic Powder, Paprika
• 2 tablespoon olive oil
• Salt and pepper

CHICKEN: 250 calories per serving

• Enjoy the cup of couscous OR baked potato, but limit to one starch.
• Replace the "naked" baked potato (or couscous) with 1 cup steamed mixed green beans and carrots.

TOTAL PER PLATE: 500 calories (chicken, couscous, vegetables)

Can you think of additional "light" tweaks to these recipes? Let me know your questions and comments.

Keeping Your "Light" Recipes Flavorful

One of the biggest complaints I hear from my patients about trimming calories from their recipes is that the altered dishes “just don’t taste very good.” I certainly agree that a lower-fat, lower-calorie recipe won’t taste exactly the same as the “original” recipe, but that doesn’t mean it lacks flavor, color or taste. It's quite the opposite with some smart cooking changes.

The trick in modifying a recipe is to change some ingredients in a recipe, but not all of them. The goal is to improve–and cut some calories and fat–not create the lowest possible version of a dish. (Is it even edible then?) That’s what I’m doing on a totally fun segment on The Today Show’s new fourth hour.

All four hosts gave me a favorite dish of theirs, and I tweaked them to lower total calories, and some fat and cholesterol. We started with Natalie Morales’ lasagna, and moved to Ann Curry’s rib roast and Yukon potatoes, to Hoda Kotb’s roasted chicken with couscous, and ended with Giada De Laurentiis’ tiramisu.

Each dish posed its own challenge, and the adjusted recipes were delicious! Check back later for the video of the segment if you missed it live on Today to see how I “lightened” them up.

Here are the basics to keep in mind when you cook:

1. Always use low fat dairy products.

Fat-free just cuts out too much flavor and texture, without much additional reduction in calories. These range from cheeses, to sour cream, to milk, to half and half, and even heavy cream. A reasonable guideline is to click down one fat category with dairy liquids, if you’re new to this: If you use heavy cream – try half and half if the jump to whole milk is too much. Whole milk users can try 2%. It’s not necessary to be perfect. Any change is a plus. This works for desserts, main dishes, sauces, and any other use of dairy products.

2. Choose lean cuts of meat.

At the very least, cut off the visible fat around the outside! There are more than 25 cuts of lean beef. Limit marbled meats (can’t cut that fat away – it’s throughout the whole thing!) to special occasions. Select lean cuts of beef – ranging from chopped beef to pot roasts. Veal or Pork tenderloin is also a good choice, as are skinless white meat poultry, and fish.

For the more adventurous, try ostrich steaks, or buffalo (bison). You can even buy “ground beef” in a frozen bag, which is a version of soy protein, with very little fat.

3. Doll up your mashed potatoes with milk (2% or whole) and light or whipped butter or trans-fat free margarine.

Skip the light cream and stick butter. For the baked-potato lovers, light sour cream is unbeatable.

4. Don’t eliminate both fat and sugar in a dessert recipe.

Fat and sugar have flavor interactions are important. The “mouth-feel” (how it tastes in your mouth) of sugar/fat combinations can be “fooled” by substituting one or the other, but when both are gone, that’s when the taste disappears.

5. Use herbs – both fresh and dried to flavor foods – instead of salt.

Look for the “powdered” version of dried spices instead of “salt” – as in garlic powder, not garlic salt. You want flavor enhancement, not a salt-cover up!!

6. Keep your “lightened up” portion sizes the same as the “original” serving.

That’s the point of lightening it up – not to consume twice as much (same calories, twice as much food). This is a really tough one to master!

There are thousands of foods to choose from, and endless ways to adjust recipes. With just a few simple concepts, you can make your home cooking healthier, lower in calories and fat, and full of flavor and great taste.

Let me know what you think! I’d love to hear from YOU, about your versions of these and other foods, and other ideas to cut calories and fat without sacrificing flavor.

Update: Click here for the "lightened up" recipes, as featured on TODAY.

The "Best" Diet for Weight Loss

When people ask me about the "best" diet for losing weight, I always say it's one that works for you. As long as there is balance on your plate, and fewer calories consumed, you'll lose weight. Does this sound like I am avoiding the answer? Not at all!

My response is actually right on target, based on a study I just read. This report (in the American Journal of Clinical Nutrition) studied people on a reduced calorie plan - either a vegetarian-type (including milk and eggs) or a more "traditional" plan with chicken, fish, meat, etc. But that's not the only interesting part to me. People also were asked if they had a personal preference for either plan.

This sounded especially good to me, since research studies don't often match reality: people are most often "assigned" to a diet group, whether they like the plan or not. In this study, people could choose their plan, if they had a preference (as you would in real-life), which should help motivation and ablility to "stick with it".

So, what did the study show? (drumroll, please!). Everyone lost about the same amount of weight during the study period. It didn't matter if it was a "vegetarian" or "traditional" plan - and it didn't matter if the dieter had a certain preference for one plan or the other.

My conclusion? Pick a plan that fits YOUR lifestyle and eating temperament.

I'd love to hear about your personal insights in how YOU selected a diet plan that works. We're all in this for the long haul. A realistic plan is the first step!

Healthy Living Tips for Fall

With Labor Day comes the unofficial end of summer. While there are still about three weeks remaining until fall, most of us are making the transition this week. Children back to school, more rush hour traffic, a full office with everyone back from vacation; volunteer groups resuming.

Many people feel burdened by the return to full-blown activities, and feel it's hard to stay committed to a healthy lifestyle. I like to take this time to regroup, and form a new seasonal lifestyle plan. It's something I do with each of my patients sometime during September. It is a time to reflect and reaffirm your lifestyle goals and set up some new strategies.

There are so many reasons why people feel they do well with their lifestyle and weight loss plans during the summer. Perhaps you agree with some of these, just to name a few:

"There's less stress in the summer...."

"So much fresh produce..."

"It stays light later..."

"The weather is nicer..."

"Less activity for the kids..."

"We grill a lot..."

"I'm spend a lot of time gardening..."

What's important is taking that summer energy and translating it to the new season. With just a little thought, you can re-energize for the Fall, and sustain that healthy summer lifestyle.

I'd love to hear about your transition to fall. What are you doing to sustain good health, despite all the demands on your time? The strategies are so different for everyone. Here are just a few of mine.

1. Eat seasonal fruits and vegetables: Pay a visit to a local farm stand, or seek out farm-stand foods in your local grocery store. Enjoy the last of the "summer fruits" - peaches, plums, nectarines, and welcome the arrival of many varieties of apples and pears.
2. Keep up your "activity of daily living": If you enjoy gardening, plant some mums in fall colors. Keep up with your after-dinner walk, even if it's shorter. It's important family time. Go right after dinner and clean up when you return.
3. Stay active with your kids: Go to the playground, and play with your kids. If they are older, and you are no longer part of the "play group," walk the track or neighborhood while they're at a school practice.
4. Build in 30 minutes of "personal time": With the increasing tasks that come with the fall, make sure you include a daily time, for whatever you want to do. Whether it's a power nap, a talk on the phone, a walk in the park, a cup of tea and a magazine, or your favorite TV show, it's important to make sure you make this time for yourself. It's not an indulgence, it's a must-do to manage stress.

In these waning days of summer, a little pre-planning for the fall will energize you, and help you stay on track.
How do you make the seasonal transition? I'd love to know!