Did anyone see Alicia Silverstone, Michael Pollan, and the founder of Chipotle on Oprah the other day? I didn’t, but I heard about it. In fact, one of my coworkers actually wrote down Pollan’s name to remind herself ask me about him (of course, I told her what a huge fan I was!). For the rest of you who missed the show, Annabel, of Feed Me I’m Cranky, posted a wonderful summary of the show (with her great comments) I had to share:

• Eat all the junk food you want as long as you cook it yourself (Food Rule #39) – It actually takes a lot of effort to cook junk food from scratch. If you put in the time and effort, you can go ahead and enjoy it. (I don’t think poor Michael understands that my cranky tummy has no bounds and neither does my ambition, so if I truly believed I could cook and eat as much “junk food” without consequence, I surely would. But these hips don’t lie. They surely don’t!)
• Cooking is key. Pollan thinks cooking is key since it’s the only way you can take back power from the corporations (and restaurants) that use much more fat, salt and sugar than you would use yourself. Kitchen-phobic? Check out my “get in the kitchen” motivation here.
• We need a food revolution. As a result of federal agricultural subsidies, crops such as corn, soy and wheat are made cheaper to the consumer (and ever notice how soy is in EVERYTHING now?). The government doesn’t, however, subsidize fresh produce.  Says Pollan, “we’ve made it rational to eat badly.” Because it truly is cheaper at the onset to eat a burger than to buy all the fixins to make a salad, we can rationalize eating poorly (I hear you if you think it’s like ya gotta choose to eat poorly or be poor).
• We all vote with our forks. Each item you eat, every meal, every morsel that goes into your body, is a choice that tells Big Brother and Agribusinesses what you want and what they should continue to produce for profit. I get it if you’re broke (holla!), but splurge a little less here and there on your Seven jeans and buy more organic foods, more foods from farmer’s markets and more fresh produce.
• If you’re going to eat meat, eat meat that has itself eaten well. Cows were meant to eat grass, not corn. Eat grass-fed meat.
• Getting out of the supermarket is key. Shopping at a supermarket is like walking through a maze of bad choices. At a few corners you might find something worthwhile, but most of the time you just end up lost, dazed and confused. Try venturing out to health food stores, farmer’s markets and even checking out food co-ops in your area.
• The average American eats fast food 4 times a week. While that number sucks, I thought it was worse (I’ve known people who eat out EVERY day…). Even cutting out one fast food meal a week will make a difference to your health and to “rockin’ the food vote” in the right direction.

I also like Pollan’s Real Food Q&A.

Gaga already knows what’s up.

Emma (the author behind Veggie Booty) recently observed that the way she dresses and the way she eats have some things in common. I love her perspective, and I think the following suggestions would work for just about anyone who’s trying to stay healthy and maybe drop a few pounds while they’re at it.

1. Never follow any trends. It’s so tempting to hop on board with the latest “fat flush” diet or buy several oversized cardigans – after all, everyone’s doing it – but don’t! In a few months, the trend will pass and you’ll be left with nothing but a bag for Good Will and a fear of avocados. Here’s hoping that hair poufs go the same way as Atkins!

2. Experiment. Not sure how you look in polka dots? Wondering what a kabocha squash tastes like? Try it! Don’t be afraid to step outside your comfort zone a bit and see what fits, both in the dressing room and in the kitchen. You never know when you might discover a love for plaid or an obsession with edamame. And, adding variety to your wardrobe and your pantry will keep you from getting bored, which can lead to bingeing, which, whether it be on a chocolate cake or a shopping spree, never leaves us feeling all that fulfilled.

3. One size does not fit all. In college, I used to think it would be nice to be close to the same size as Rooms, so that we could share clothes. Now, we actually *are* close to the same size, but even if we were still sharing our room at 94, I’m not sure that we’d be exchanging clothes very often – while we’re both at a healthy size, our shapes couldn’t be more different! In the same way, lifestyles that work for other people won’t necessarily work for others. Gena has an amazing, high-raw vegan lifestyle that I admire and love following; Heather knows that sugar does not do her body good; Katie can eat 3000 chocolate-covered calories a day and not gain an ounce. Their diets are all completely different, both from each other’s and from mine, but they have some things in common: All are happy, healthy, beautiful, and in touch with what works for their bodies! We can spend months looking for the perfect pair of jeans that hugs our booties just right – why not spend some time figuring out which foods make us look and feel our best as well?

4. Splurge. Every now and then, I need a new pair of red, velvet platform heels that zipper up the back of the heel. In the same vein, there are days that I simply cannot survive without an ice cream cone. So, give in to your craving! It’s not as though it’s going to happen every day (because, really, how many pairs of red velvet heels or ice cream cones can one person enjoy?), and splurges are an important part of the balance we all need in our lives. Constantly denying yourself of a “treat” is not going to make you feel good, and it could eventually lead to one of those “binges” we talked about.

5. Ignore the haters. Sure, sometimes Rooms can’t stand my outfit and sometimes Adam teases me about what I eat, but you know what? I like ‘em! You can’t live your life trying to please everyone, so you might as well do your very best to please yourself.

6. Work what works for you! Once you figure out what you like and what works for your body, work it! Flaunt your vintage leather jacket, pile on the bangle bracelets, bask in your new-found love of Brussels sprouts – do what makes you happy! Remember, confidence is key – you will look your best when you feel your best, and you will feel your best when you are taking good care of your body. And a smile is always the sexiest accessory.

Go visit her blog right now for more fun food and insight!

Related to today’s guest post for Mary, I recently received an email from a reader who wrote to me because she was struggling to lose weight. She’s already at a healthy weight for her height, so as part of my response to her, I posed this question to her:

If, to get to the weight that you want to be at, you feel like you literally have to starve yourself (eating less than 1200 calories is starving yourself!) and work out for hours a day… is it worth it? This is a really serious discussion you’re going to have to have with yourself. For me, I know the things I’m not willing to sacrifice: daily treats, spending no more than an hour a day/5-6 days a week at the gym, the ability to go out to eat with my friends and not feel tortured or stuck because there’s nothing on the menu I feel comfortable eating, etc. What are YOU not willing to sacrifice for 10 pounds? That’s such a hard question, I know.

She wrote me a beautiful response that she gave me permission to share with you (this is an edited version of it):

I have definitely taken what you said to heart. Every time I want to go crazy at the gym, or under eat (or over eat), I think: “Is losing this one pound worth having to starve to keep it up?”

Yesterday, I was at work looking at my reflection in a window. I turned to the side and I didn’t see that curve on my thigh that drives me nuts, or that my waist wasn’t as teeny as it once was, or that my jeans no longer sag - I saw a person. A small-ish person. With hips and a waist and concerns other than how many bowls of cereal she had that she shouldn’t have today. I saw myself, today.

WHEN I lose [weight], that’ll be great, but I can’t wait to start living when I get to some number. Most people can barely tell the difference (after much cajoling, my best friend told me the difference between then and now is more like the difference between WOW and great). I keep finding myself thinking, “I have to postpone this date until the end of the week so I’ll be skinnier,” “I don’t want to go to that dinner with my family looking like this…”

But, where I am is fine! I’m fine! I can be better, and I will be, but there’s nothing wrong with where I am.

I hope you all take some inspiration from her words. I know I did.

A repeat of a much-needed reminder…

maryrambin:

—By Nutritionista

I originally wrote this post last June, but wanted to repost it now on Mary’s blog to remind all of us to avoid the hype of weight loss “miracle” drugs, foods, and workouts. It can be frustrating to work at losing weight for so long and see minimal results, but slow and steady is the only healthy, safe, and permanent way to lose weight.

In the past couple weeks, I’ve received several emails from people looking to drop weight quickly. Just a couple examples:

“is it possible to lose weight in two weeks like esp in the thigh area.”

“I was planning on going on a two week diet, that I feel people I know have followed - they lost 10 pounds on it.”

This isn’t a weight loss blog, but I realize a lot of people come here looking for ways to lose weight.

Well, I just want to go on the record and say I’m firmly against any “diet” that promises you’ll lose more than 2-3 pounds per week, has you eating less than 1,200 calories per day, includes lots of weird packaged/processed food, or cuts out any major food group (carbs, fat, protein, whatever).

JUST SAY NO.

If you lose weight on a diet like that, I can GUARANTEE you’ll gain it right back and then some. Those diets look so appealing. You think to yourself, “Well, I’ll just have perfect willpower for two weeks and weigh 10 pounds less for the effort.” What’s the point of that? You’ll be miserable. It’s not sustainable and you’ll get frustrated when the weight comes right back as soon as you let go just a little. Trust me, I know from experience.

The BEST weight loss advice I can give:

• BE PATIENT. Nobody wants to hear this, but there is no magic bullet. The more slowly you lose weight, the more likely you are to keep it off. Period.
• Eat food (REAL food, not processed food-like substances), mostly plants, not too much. It doesn’t get much simpler than Michael Pollan’s advice here. If you want to learn more about (what in my experience are) the foundations for healthy eating/weight loss, read my Six Nutritionista Principles.
• Cut out artificial sweetener. This has worked wonders for my sugar cravings and overall well-being.
• Do cardio and weight-bearing exercises. Break a sweat at least 4-5 days a week. No excuses, no substitutions. How you do it is up to you, but you can’t claim health if you don’t exercise.
• Filter out the food industry. The food industry doesn’t care about your health. Be suspicious of anything with “Low Fat!” or “Healthy!” on the label. Be suspicious of ANYTHING with a label and check it carefully before purchasing.
• Listen to your food voice and forget the noise.
• Learn and practice intuitive eating. This is something to really commit to heart for anyone trying to lose weight or just be healthier.

Let me see that tootsie roll! The thing is, I don’t even like tootsie rolls. Anyway, read on to find your best bets for Halloween sugar.

maryrambin:

—By Nutritionista

I hope I brought you back to at least middle school with that song. Anyway, it’s that time of year again. You know the one. Candy bowls are sitting out everywhere and you have good reason to indulge. Who wants to be the party pooper who says no to a little mini candy bar around Halloween? Here are some Nutritionista-approved sweets you can buy for yourself and others that won’t get you too sugar high (and offer a little something extra):

• Dark Chocolate Hershey Kisses

If you’re going to go chocolate, at least go dark. Nine of these have 180 calories, which is far fewer than a traditional candy bar. Bonus? Antioxidants!

• Hershey’s Miniatures Special Dark

Again, go for the dark. Five mini bars ring in at 210 calories. Bonus? More antioxidants!

• Reed’s Crystallized Ginger

Just ginger root plus raw cane sugar. Bonus? Ginger’s a tummy soother!

• Annie’s Organic Bunny Fruit Snacks

All organic ingredients and sweetened partially with fruit juice. Bonus? 100% of your recommended daily value of Vitamin C!

• Figamajigs

Chocolate-covered figs mean you get the deliciousness of chocolate and the natural sweetness of figs. Bonus? A little extra fiber!

• York Peppermint Pattie

One big guy has 140 calories, one of the lowest-calorie traditional candies out there. Bonus? Fresh breath!

• Almond M&Ms

Another promising classic. With 250 calories in a large bag, your best bet might be buying the mini bags. Bonus? Healthy unsaturated fat from the almonds!

• Mrs. May’s Almond Crunch

Another almond treat. With just four ingredients (almonds, rice malt, evaporated cane juice, and sea salt), you know you’re getting a fairly natural pick. Bonus? Again, the healthy fat!

• Jolly Ranchers

Though they don’t offer much in the way of nutrition, classic Jolly Ranchers do offer one thing: Like all hard candies, they take awhile to suck on! You can have three for 70 calories. Bonus? Multicolored tongue!

maryrambin:

— by Nutritionista

Recently, I got a question from reader Shayna. She asked, “If there was one thing that people should avoid in their diet, what would that be? (For instance, high cholesterol, high calories, certain sugars, etc.).”

It’s an interesting question. Before I give you my thoughts, let me just say that I don’t think there’s a magic bullet when it comes to diet. There’s no one food that’s going to completely destroy your health, and there’s no one food that’s going to completely restore it (or cause you to magically drop 10 pounds, get glowing skin, etc.). It’s important to remember that when we see claims for miracle foods or supplements.

But back to Shayna’s question. Is there one thing I always tell readers to avoid? Absolutely. It’s trans fat, and it’s found in many processed foods (for example, this Smart Choice product). Although trans fat is naturally found in some meat and dairy products, it’s the trans fat in processed foods that seem to be most harmful, according to the Mayo Clinic.

Why is trans fat so bad? Many reasons! Here are a few of them:

• Unlike other fats, trans fat both raises “bad” (LDL) cholesterol and lowers “good” (HDL) cholesterol.
• Trans fat increases triglycerides in the blood, which in turn can increase the risk of stroke, diabetes, heart attack, and heart disease.
• Trans fat causes inflammation, which can contribute to the formation of fatty blockages in heart vessels.

So how can you avoid it?

• Read ingredients on packaged food carefully. Food manufacturers are permitted to say that a serving of their product has zero grams of trans fat if the actual number is less than .5g per serving. But a few servings can add up, so you need to check the label. Look for “partially hydrogenated” oil of any kind in the ingredient list. “Hydrogenated oil” of any kind could or could not contain trans fat, so it’s best to avoid it when possible.
• Stay far away from margarine. Olive oil is best in most cases when cooking at home, but in a pinch, use butter rather than any type of butter substitute (unless you’re sure it’s trans fat free).
• Avoid fried foods when dining out. A serving of fries at a restaurant can contain around 5g of trans fat, depending on the type of oil they use.
• Avoid processed/packaged foods. This is a no brainer, but guess what? It works!