Speaking With...: Brian Wansink

This past Friday, Cornell University John Dyson Professor of Consumer Behavior and director of the Cornell Food and Brand Laboratory Dr. Brian Wansink stopped by New York University after being tapped as the second featured speaker of a new lecture series on nutrition and chronic disease.

Taking off from his bestseller Mindless Eating, his talk was appropriately titled, "How To Turn Mindless Eating Into Healthy Eating."

With those prevously mentioned credentials, you might picture a stiff, "all business" type who solves complex equations in his head while half-listening to you.

Dr. Wansink, however, is reminiscent of the cool high school math teacher who wanted you to learn -- and have fun while doing so. His research explanations are peppered with personal anecdotes, comedy, and facial expressions that sometimes rival those of Jim Carrey.

A few hours before his afternoon presentation, I sat down with Dr. Wansink for a one-on-one interview.

If you are unfamiliar with Dr. Wansink's work, please click here to familiarize yourself with his research before reading the interview.

I get such a kick out of all your publicity shots for Mindless Eating [NOTE: see accompanying picture]. They're great! Have they all been photographers' ideas?

Ha! Thanks. Yeah, I've had some really creative photographers who set up these elaborate shoots. Some of those popcorn shots literally took twelve hours, from setup to cleanup. There was a LOT of popcorn all over the floor at the end that had to be cleaned up (laughs).

So, I recently read that all of this research started as a result of you wanting people in the United States to eat more vegetables.

That's right.

How did you go from that to your current line of research?

Yeah, before I started my dissertation [in the late 80s], I wanted to know: "why do you finish your vegetables sometimes and other times you leave them on your plate?". "Why are you hungry for them one night and not the next?" That then evolved into the idea of environmental factors that affect our overall eating patterns. It's a lot more complex than people think because so many of our eating behaviors are automatic. This is all about getting below that surface. One of my first research studies had to do with family serving behavior. We had people come in, eat, and then answer questions about what they ate.

Then, we showed them video footage of their meal. It is amazing how many people flat out deny, or are not aware of, their eating behavior. You'll say to someone, "you had three servings of peas." They'll tell you, "No, I only had one!" You feel like saying, "Well, unless you have an evil twin..."

It's not until you show them the videotape that they change their mind. I once had a woman cry when she saw herself eating on camera! My research considers three angles. Not only what people are eating and how much of it, but also with what frequency.

How did all that research turn into Mindless Eating?

In 2004, I was in France and thought to myself, "I'd like to write a book, but I don't know if I want it to be academic or pop."

That year, Bonnie Liebman of the Center for Science in the Public Interest interviewed me for their Nutrition Action newsletter, and suddenly a lot of requests for book deal started coming in. Most of them were e-mails and, I don't know, nothing really stood out. Then I got a letter -- an actual letter! -- from Bantam Dell Books. One of the things I liked about them is that, as they told me, they are in the business of creating "real books that people read."

Interesting you say that, because I think that's definitely one of the factors behind the popularity of Mindless Eating. It is relatable for and interesting to the average consumer.

So at this point, it's been a few years since the book came out. I was wondering about recent developments. For example, have you conducted any research on the effects of calorie postings in fast food restaurants?

Oh yeah, I was involved in a VERY well-done study with Carnegie Mellon in regards to calorie labeling. We looked at McDonald's, Subway, and Starbucks in terms of what consumers were buying before and after calories went up. And, you know what? The results were indeterminant. They were all over the board. Some people consumed fewer calories, others didn't. I would actually be suspicious of anyone who told you they have seen a dramatic effect as a result of calorie labeling.

That strikes me as really odd. What are your theories regarding the results of that study?

There's a few things to consider. First of all, when it comes to weight loss, a lot of people think: Yeah, I wouldn't mind losing ten pounds, but I don't want to change a thing." Then there's reactance, which is a psychological term. It's basically resistance. Reactance is at play when you're in your car and the person behind you honks so you pull away more slowly than you would otherwise.

(Laughs) Or when you know someone at a restaurant is waiting for your table, so you sit there and take a little longer.

Yeah. So I think, in a way, some people are seeing these calories and thinking, "Oh yeah? Well, you're not going to tell ME what to eat!" Something similar happened in a study I did with Cornell. So, Cornell has a huge dining hall that services about 1100 people at one time. I wanted to see what effect going tray-less would have. I thought it would have two positive effects -- it would result in reduced waste and reduced calories.

The idea being that people couldn't pile everything on at once but instead had to get up from their table each time they wanted more food?

Yeah, exactly. Well, the results came in, and that night there was roughly 30 percent MORE plate waste! I think it comes back to that idea of reactance, where people saw this and thought, "Fine, I won't use a tray, but I'm not going to eat less." But that's not to say that I think calorie labeling isn't useful. Let me tell you something. The other day I went to Sbarro and saw that the slice of pizza I wanted was 787 calories. Aaaaaaaah!! So I think these calorie postings are going to serve as incentives for these food companies to say, "Alright, wait a minute, I want to turn that 787 into 690." I think it's going to nudge companies to drop the numbers, and that's what will, in turn, affect consumers.

Speaking of consumers, you recently finished your one-year post with the United States Department of Agriculture’s Center for Nutrition Policy and Promotion working on the Dietary Gudelines. How did that go?

Oh, it was great! I thought I was on a mission from God! My last day was January 20, when the new president took office. I was literally sending e-mails at 11:59 PM on January 19. I was still e-mailing at 12:05 AM on January 20, and I remember thinking "Wow, they didn't shut off my inbox!" Then I got up to grab something to eat, and about ten minutes later I came back and I no longer had access.

Any sneak peeks as to possible changes we may expect in the next round of Dietary Guidelines?

I was involved with the selection of the 13 Dietary Guidelines committee members, and 11 of them have a behavioral focus. They operate where the rubber meets the road. That's important, because they take pages upon pages of data and transform it into information for the masses that can be summarized in just a few sentences.

So to wrap up, I'm interested in hearing about research you are in the process of conducting now.

Oh yeah, sure. Well, we're looking at what happens to people's eating behaviors when they sit next to someone who has a much higher BMI than they do. We are also doing a study where we have someone wearing a fat suit and going through one side of a buffet very slowly, serving themselves a lot of food. Everyone on the other side of the salad bar takes a much lower amount of food compared to when that person is going through the salad bar without the fat suit on. It's the whole concept of mimicking the attractive person. It's terrible, because weight is the last acceptable prejudice in our society and it can really be crippling to a person's self-esteem.

Lately, the concept of "nature vs. nurture" has become central to the issue of childhood obesity. Do you have any thoughts on that from a behavioral standpoint?

Well, we conducted a study with 4 year olds. We gave all the kids a questionnaire to take home. The point of the questionnaire was to determine to what extent parents forced their kids to eat everything that was on their plate. Of course, we disguised those questions among lots of filler like "what is your favorite TV show?"

"What color are your curtains?", etc.

(Laughs) Exactly. So the parents, on a scale of one to nine, had to rate just how heavily they enforced "the clean plate club" at home. So, you know, nine was "my kids HAVE to finish everything on their plate or there is some kind of consequence" and one was "Ah, if they eat, they eat. If they don't, they don't." We discovered that the children whose parents insisted they finish everything on their plate served themselves approximately 40 percent more cereal in our study.

Wow! And based on what you talk about in Mindless Eating... the idea that, once food is in front of us, it is very easy to eat it all, that's a significant finding.

Yeah, the thinking is that children who are forced to clean their plate feel like the have no control when it comes to food, so they find ways to reassert their control and independence.

Well, it looks like we've actually gone over time, but this has been fascinating. It's been a pleasure speaking with you. Thank you!

Oh, absolutely. Thank you and best of luck with everything.

Many thanks to Dr. Wansink for his time!

Speaking With...: Ian Smith

Most of you know him simply as "Doctor Ian," nutrition expert on Vh1's Celebrity Fit Club, creator of the 50 Million Pound Challenge, host of the nationally syndicated radio show HealthWatch on American Urban Radio Networks, and author of #1 New York Times Bestsellers like The Fat Smash Diet.

Yesterday, Dr. Smith -- a graduate of the University of Chicago Pritzker School of Medicine -- launched his latest work, The 4 Day Diet, which is composed of a variety of 4-day modules.

My e-mail interview with him, transcribed below, covers the new book (I received an advance copy last month in preparation for our correspondence) as well as other current issues of interest in the fields of nutrition and public health.

The concept of motivation plays a significant role in this book. What motivated you to pen The 4 Day Diet?

So many people who I've worked with over the years have always talked about a lack of motivation or the inability to stay motivated. They wanted to know how to figure out a solution to this deficit.

I looked at all of the best diet books and none of them really gave the topic of motivation any real coverage. I know as a fact that the mental part of dieting is the most critical, because if your mind isn't in the right place, then regardless of how good the plan might be, you're not going to succeed.

The 4 Day Diet is my rendition of a COMPLETE program. There's the mental plan, diet plan, and exercise plan. The people who I worked with while creating this program not only lost a lot of weight, they lost it consistently and they constantly told me how "doable" the program was compared to others they had followed.

I also wrote the 4 Day Diet so that if parents want to put the entire family on a program, this could be that program. Most diet plans are not kid-friendly, but the 4 Day Diet is one that everyone can enjoy and see results.

The psychological and emotional factors behind weight loss are thoroughly explored in The 4 Day Diet. Do you recommend that, if financially possible, people simultaneously seek psychological counseling before/while trying to achieve significant weight loss?

In the best of worlds, people who need to lose a serious amount of weight or who have some psychological component to their cause(s) for being overweight would seek some type of psychological consultation. It's not because they're crazy or not smart. It's because sometimes we have anxiety or stress-related problems and don't even know it, and a professional might help tease these problems out.

I know that everyone can't afford to go to a psychiatrist/psychologist or doesn't want to go, so that's why I've included this material in the 4 Day Diet.

A lot of people will learn more about the cause of their problems and the strategies they can employ to solve them as they go on and lose the weight while regaining their health.

On a similar note, do you think periods of high stress are not a good time to begin implementing dietary changes?

One of the worst times to start a diet program is during a period of high stress. I tell people all the time, if you have some type of major life disruption such as relationship problems, job problems, financial crisis, loss of a loved one, medical crisis--these are not the times to undertake a diet program.

Unfortunately, too many people start a program simply because they believe it's the right time on the calendar to do so and they don't make sure it's the right time in their life. Success is more attainable if one begins this journey at the most appropriate time.

That being said, one must also guard against coming up with every excuse in the book as to why they shouldn't lose weight. Major stress-inducing situations are the only things that should stand in the way, not the small stuff.

Are you at all concerned the "Be Thinner by Friday!" label on the cover of the book can set up unrealistic expectations in readers or make this look like a gimmick?

There is that risk and to be honest I wrestled with the idea of putting it on the cover. I had those exact concerns, but the publishing team felt as though given my history of creating medically sound programs and being honest with people, that they would not interpret it as a gimmick.

The truth of the matter is that with the 4 day detox that's at the beginning of the program, people will lose weight right away. Will they lose all of their weight? NO WAY! That's not what I'm saying. They will lose weight and they will think differently.

One of the chapters talks about "thinking thin." That is as important as the physical part of looking thin. So, people will be thinner by Friday not just physically but mentally, and they will be on the road to significant changes if they stick to the plan.

Is there a particular reason why the modules [in the diet plan] only allow one teaspoon of milk (even skim or low fat) in coffee?

Great question. The honest answer is that people tend to go overboard. If the limit is 1 teaspoon, then most people are going to have 2. If I said 2 teaspoons were allowed, then they would rationalize having 3. Sometimes you can't win.

The major point with this is that you must try to cut calories wherever possible, even a small amount. If you get into the behavior of cutting calories with drinking coffee, then you're also likely to do the same when there are bigger calories at stake such as eating an entree or dessert.

It's all about learning how to make lifestyle changes that will lead to permanent good health.

What is your approach to people who "excuse themselves" from ever attempting to lose weight by saying "it's just how they are built" because they come from "large families"?

This is one of the most frustrating excuses I hear when people talk about reasons they don't try or can't lose weight. The truth of the matter is that unless one has a genetic medical condition that has been inherited from their family, there really is no such thing as "coming from a large family, therefore it's inevitable that they are large."

Can you come from a tall family? Yes. But that's genetic. Weight is rarely genetic. Families tend to be large because the choices they make from a dietary and exercise perspective make them large. There are no genetic plans that say everyone in a family is going to be 50 pounds overweight.

But if there's a medical condition that's inherited, then that's a different story. The truth is that you have a better chance of winning the lottery than truly being large "because your family is large."

Only 40 percent of medical schools in the United States offer a nutrition course. Of that 40 percent, very few actually require it as part of their curriculum. What are your thoughts on the apparent dismissal of nutrition that appears to be prevalent in the medical field (i.e.: "to lower blood pressure, take this pill, rather than be mindful of sodium and potassium intake.")

I think the lack of nutritional education is medical schools is a tremendous oversight and we are now seeing the manifestation of it with the obesity crisis we're now facing. More doctors and nurses need to know a lot more about nutrition and supplements and non-medicinal ways to control weight.

Obesity is a medical epidemic just like the plague was an epidemic. The front line fighters against this epidemic should be the doctors and nurses and other healthcare professionals. But there's not enough nutritional and related training, thus they are not effective at fighting on the front lines.

Are doctors entirely to blame for the obesity crisis? Absolutely not. Do doctors share some of the blame? Absolutely. I hope in the coming years that medical schools will see the need to take nutrition as serious as they take pharmacology and physiology and help train a new generation of obesity fighters.

Mandatory calorie labeling has proven to be a successful policy in New York City. What are some other public health nutrition policies you would like to see implemented in the coming years to help people achieve their health goals?

I think NYC has gotten off to a good start and I hope it proves successful and others will follow this lead. There are lots of health nutrition policies that should be implemented over the coming years to help cut into our obesity problem.

I think that schools across the country are getting an F grade when it comes to providing healthy food for our children. This is an embarrassment for the US, a country so rich and so full of resources and intellectual capital. Our children need to be served healthier food and mandated to participate in regular physical activity. At a time when we need children to be more active, we're dramatically cutting funding to programs and classes that would help our children get moving and lose some of this weight that will only harm them in their adult years.

I also believe that the government needs to be more instrumental in helping lower-income areas attract healthier grocery stores. Too many neighborhoods have nowhere to shop but stores that sell unhealthy, calorie-rich, sweet, processed foods and not enough natural, fresh food.

Yes, the communities must first want and then work to get these stores in their communities, but the government at some level should step in and play some role in incentivizing businesses to set up shop in these very needy communities. Remember, the healthier our fellow citizens, the healthier we all are!

Many thanks to Dr. Smith for taking time to participate in Small Bites' "Speaking With" section!

Speaking With...: Janet Charlton

It seems like every day there is a magazine article, "news" clip, or Internet headline about a given celebrity's weight loss/diet secrets/food plan.

This wouldn't be such a big deal if so many people weren't getting their ideas of what is healthy eating from celebrities, many of whom I suspect aren't being entirely truthful with the public.

So, in a quest to "get the skinny", I turned to veteran Hollywood gossip columnist Janet Charlton.

Throughout her 30 year reign as queen of celebrity scoop (some of you may remember her from E!'s The Gossip Show), Ms. Charlton has consistently been the first to break a variety of hot stories -- from Madonna and Sean Penn's divorce to Mariah Carey's initial romantic dalliances with now-husband Nick Cannon.

In this exclusive interview with Small Bites, Ms. Charlton -- who has been running her own juicy celebrity gossip blog for two years -- takes us inside Hollywood's eating habits.

It's common knowledge that Hollywood is obsessed with looks and body image. However, is this at an all-time high? How have you seen this progress over the past few decades?

Hollywood has always been obsessed with looks and body image – It simply wasn't discussed in such detail 20 years ago. High definition and closeup photography has made every detail more evident so this obsession is flourishing today. Also, plastic surgeons are more talkative and competitive than ever. Gyms and trainers are using celebs to advertise themselves.

Magazines like People, Us Weekly, and Star love to share "celebrity diet secrets." This usually consists of a female celebrity (who recently lose a significant amount of weight) sharing a "5-day menu", in which grilled lean protein and steamed veggies abound. From your experience -- are these menus REALLY what the celebrities are eating, or is some of it concocted by the magazine?

Magazine "celebrity diets" are almost always totally fake. If a celebrity ever mentioned eating hard boiled eggs and spinach in an interview, a magazine will dub it the" fantastic new spinach and egg diet!" The info is culled from old interviews or just made up!

Let's face it, most celebrities are BORN with great bodies – that’s why they're stars. A bad body can be improved but it will never be great. Stars will credit their trainers if it gets them a discount.

What are some of the craziest/most dangerous diet fads that have hit Hollywood over the past few years?

The diet fad popularized by the Beverly Hills 90210 girls [in the 1990's] was the cigarette diet. They substituted smoking for meals. Diet pills have always been popular. These days, everybody is taking Adderall [a drug used to treat attention deficit hyper disorder] to lose weight.

It seems like male celebrities are getting more pumped, buff, and ripped by the day. Are the studios putting more pressure on these guys to train and eat healthy or is there a little bit of "supplementation" going on?

Male celebs DO have to get pumped up to unnatural proportions quickly and I'm sure they all use supplements of some kind.

Celebrities often look their best in print ads, magazine covers, and photoshoots for feature articles. Upon seeing these images, many people strive for those bodies, thinking they are realistically achievable. What are some tricks of the trade used in these situations to make celeb bodies look as perfect as possible?

A good photographer can make just about anyone look fabulous. Look at Mariah Carey's body on magazine covers. All flaws and errant flesh are gone. Beautiful lighting helps, but ultimately retouching is the frosting on the cake.

Let's end on a positive note. Which celebrities truly live healthy lifestyles?

I think Jennifer Garner is naturally healthy. Madonna takes excellent care of herself. Generally, actors will train and discipline themselves while preparing for a role and then go back to their old habits afterward.

Many thanks to Janet Charlton for sharing some insider information with us. Click here to visit her website for a daily dose of Hollywood dish.

Speaking With...: Milton Stokes

Milton Stokes, MPH, RD, CDN is the owner of One Source Nutrition, offering a variety of private counseling and media consulting services.

He is also an American Dietetic Association National Media Spokesperson who has been featured in a plethora of publications, including Self, Cooking Light, Men’s Health, Fitness, and the New York Daily News.

I first met Mr. Stokes in January of 2007 when he served as an adjunct professor for New York University’s Department of Nutrition, Food Studies, and Public Health.

He is an intelligent, sharp, and charismatic entrepreneur who is a wonderful asset to the field of nutrition and dietetics and communicates his nutrition knowledge in a most effective manner.

On with the interview:

What shifts, if any, have you noticed with your clients over the past decade? Is nutrition education really more widespread?

Most people come to my office well-educated on nutrition and health.

They develop admirable knowledge from websites, like anything associated with NIH.gov, and certain consumer publications, like Eating Well and Cooking Light. Clients know all about MyPyramid and reading food labels. So it's not a knowledge gap.

Instead, the problem is that gray area of disconnect, that missing spark to motivate clients to implement their knowledge.

A lot of what we do in the practice is boost a client's self-efficacy. We simply point out "You say you want to achieve health, but you continue with this behavior."

From there we proceed by encouraging them to start with a specific change today or this week. Showing clients we believe they can do it helps enhance their sense of self belief, which is what self efficacy is all about.

What do you perceive as two of the most important behavioral modification changes people who are looking to lose weight can do?

Step one is getting proof of what a client's eating and drinking. Proof in the form of a simple food journal. It's amazing what a difference seeing food consumption on paper really makes. Subtle, but significant, patterns start to emerge.

Usually those patterns are enough to guide future work with the client. We work with eating disorders mostly, and as I said earlier, our patients are extremely educated in nutrition. But they do things, like sabotage themselves with unhealthy environments at home.

Premium ice cream and other binge foods don't crawl into the kitchen without help. With exercise, owning a treadmill is a good start, but you can't use it as a wardrobe station in the basement. Take those clothes off of it--or whatever items reside there--and have it ready.

This leads me to the next tip: plan. If you don't plan to exercise, you probably won't. Your sneakers and workout clothes won't magically appear if you don't take them out. Furthermore, take them with you in the morning. After work it's a little easier to get to the gym when you don't have to come home to change.

Once home, it's like pulling teeth to go back out. Home has dishes to be done, laundry to fold, mail to open, and so forth. Those are common distractions that become excuses. So I say bypass those and do the exercise first.

Planning is applicable to food as well.

Do most of your clients share a common obstacle/hurdle in reaching their health/nutrition/weight goals?

We see mostly females in our practice. And the adult women tend to prioritize everything but their health.

For one of many examples: They shop for food, they cook the food, and they clean up after it's all over. I say, "Hold up, why can't you farm out some of this work?" Give the list to your spouse; assign your 10-year-old the task of tearing lettuce for the salads and setting the table; each person clears his own dishes and loads the washer.

That the woman has to do all this is really old fashioned. And it's a common barrier to putting health first. If you aren't healthy, how can you take care of your family?

Finding ways to earn back 5 minutes here, 5 minutes there will add up. Soon you're at 20 minutes, which is enough for a brisk walk and some alone time to clear your head.

Are there two or three popular nutrition myths that most of your clients have interpreted as "truth"?

Eating breakfast makes me gain weight.

Stop eating after 6 pm or all the food turns to fat. But digested food isn't like Cinderella's carriage: at the stroke of midnight (or whatever time) it doesn't turn into a pumpkin....or into fat.

Holy grail of nutrition and feeding is some secret or mystical concoction. What's the minute, teeny tiniest thing I'm missing to make me whole?

Exogenous digestive enzymes....we would've died out ages ago.

As a nutrition educator, are there certain inaccurate messages in the mainstream media regarding nutrition that especially frustrate you?

In general, a lot of marketing jumps the gun on real benefits of specific nutrients or foods. This promotes adult food jags of sorts.

One day dried plums or blueberries or tomatoes are the rage. The next, it's some hideously bitter juice designed to extend life by 7 years.

Then just a pill crammed with all the nutrition of 10 fruits and vegetables. There is no secret or miracle to losing weight or preventing disease. Eating real food does the trick--but that message isn't sexy or provocative or profitable.

Having said that, let me also pause to recognize the work of researchers.

Nutrition is an evolving science, so what we know today may change tomorrow as research is completed. And that's okay. There's nothing wrong with continuing to pursue new findings.

I do wonder, though, what would become of human health if we diverted some of those research dollars to subsidize fruits, vegetables and whole grains? We know that eating this way works. Do we need more research, or can we go ahead and pay farmers with research dollars to deliver their products to all neighborhoods?

People could go to market several times a week, or whenever, and stock up. Farmers could be paid to go door-to-door. Consumers wouldn't pay a thing.

What particular direction would you like the nutrition field to embark in over the next 10 - 15 years?

Stop putting everything under a therapeutic microscope.

Stop hanging on the latest research finding that says a certain micronutrient might do this or might do that. Nobody eats solo nutritients. Clients tire themselves by getting carried away over headlines without understanding the full scope of the study.

Studies isolate single nutrients without considering synergy or total nutrient packages in whole food. This relates to what we talked about earlier: the message to eat more fruits and vegetables isn't glamorous or trendy.

I am concerned with incessant food scares over pathogens and improper food handling.

I'd like to see nutrition researchers partnering with sleep experts. Who isn't sleep deprived? Without enough sleep we know it's quite difficult to lose weight, and you're more likely to reward yourself with high-carbohydrate foods as way to feel better.

Vitamin D [is another subject that we need to look into further].

I might get in trouble for this, but we may have missed out on the opportunity to consider low-carb diets. First of all, I believe no single diet fits every person. I also believe low-fat isn't necessarily top dog.

Researchers, like Jeff Volek, have shown low-carb diets promote fat loss, preserve lean muscle mass, and improve lipid profiles. Am I saying we all need to eat low-carb? No. But we could let the scientific process show us what low-carb eating can do.

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A huge thank you to Milton for participating in this interview.

If you enjoyed this interview, be sure to visit his new blog for more information and tips.

Speaking With...: Mike Levinson

This posting is dedicated to all my male readers.

I'm not playing favorites, but certainly paying homage to the miniscule amount of male Registered Dietitians in the United States.

Just how miniscule? Only 2.5 percent of the approximately 60,000 RD’s in this country are men!

Remember, whereas anyone can call themselves a nutritionist, Registered Dietitians are accredited by the American Dietetic Association.

Aspiring RD's like myself must complete a series of required academic courses as well as a 900-hour clinical internship, and then show they can walk the walk by passing a national exam.

If that isn't enough, they also must complete 75 hours of professional education every 5 years in order to retain the credential.

So, imagine my excitement when I first heard of RD Mike Levinson's new book, Buff Dad, three weeks ago.

Sure, there are plenty of male physicians, anthropologists, physicists, cardiologists, and quacks (oh, I don't know, some guy named Kevin) dipping their toes into the nutrition waters, but it is rare to see a book penned by a male Registered Dietitian.

Buff Dad is a "4-week fitness game plan" tailored for men (fathers or not) looking to tone up and slim down.

Part of it comes from experience.

Despite being an amateur bodybuilder and avid athlete, Levinson -- who holds a bachelors degree of science in nutrition and exercise science from the Univ of Texas and completed his Dietetic Internship at California State University of Long Beach -- gained 50 pounds in two years after his wife had their first child.

The plan outlined in Buff Dad is what Levinson used to, as he puts it, go from a "puffy dad" to a "buff daddy"!

What sets this apart from many other "diet" books is that Levinson instills some valuable lessons on healthy lifelong habits, including portion control, not swearing off any foods entirely, implementing exercise, and enjoying a diet that includes all food groups.

Additionally, Levinson's recommendations can be followed for life. No special supplements, exotic ingredients, or bizarre non-sensical rules.

Unlike many other nutrition and fitness books aimed at men, the ultimate goal here is not to bulk up and reach Vin Diesel-like proportions. The focus is on healthy eating, toning up, and looking YOUR personal best, not that of advertisers'.

Buff Dad's central "theme" surrounds the male sex hormone, testosterone.

"Testosterone is the key to gaining that lean muscle and burning stubborn body fat," says Levinson.

In the book, he urges readers to include certain testosterone-boosting "powerfoods" on a daily basis, including tried and true classics like beans, poultry, and eggs, as well as some surprising ones -- broccoli, brussels sprouts, and garlic.

"Testosterone is shown to help men improve muscles mass and decrease body fat. The more muscle mass you can add to your body, the higher your metabolism which means you burn more calories and fat throughout the day," he explains.

Levinson believes that a steady intake of these foods, in combination with a consistent workout plan (also detailed in the book), helps tone up and boost metabolism.

"Food is the most powerful fuel and drug to help athletes and people who want to get in shape and be healthy," Levinson says.

Small Bites landed an interview with this buff dad (and author). Our exchange follows.

How does this plan fit into a vegetarian lifestyle? I specifically ask since lean beef and poultry are two of the top ten testosterone "powerfoods".

There are many vegetable-based testosterone foods which a vegetarian can include.

[For example], lacto-ovo vegetarians [those who consume dairy and egg products] can eat eggs and egg whites.

The most important factor [, though,] is to follow the diet plan and make sure to eat small meals throughout the day and watch portion sizes.

Are there any foods that decrease testosterone levels? This kind of ties in to the first question, because I'm thinking along the lines of soy and phytoestrogens. Would a diet high in soy foods (ie: having soymilk, tofu, soy crisps, and soy burgers as daily staples) be detrimental?

A diet high in soy based products could actually increase the production of estrogen in the body. High estrogen levels could potentially increase a man's chances of getting gynocamastia (breast tissue “man-boobs”) and also increase risk of breast cancer.

[But] I think including some tofu, soy beans and other soy based products is fine, and encouraged, especially if someone is a vegetarian. They need that protein to build muscle mass and further to increase metabolism [in order to] burn more fat.

The plan recommends 30 minutes of weight-bearing exercises three times a week, and 30 minute of cardio another 3 days of the week. If someone were pressed for time, could they do 30 minutes of cardio the same day/session as their 30 minutes of weight-bearing exercises, or is that going to have counter effects?

Yes they can- exercise is cumulative, which means [that] as long as you do three times a week of weight training to build lean tissue and three to four days a week of cardio to burn body fat and increase stamina and cardio health, that is fine.

I recommend doing some form of exercise at least five days a week so doing cardio and then weight training on the same day is fine but I believe another day or two of walking or biking or some form of cardio is a must.

The book mentions low-fat diets as detrimental for men since they lower testosterone levels. However, low-fat peanut butter and fat-free yogurt are listed as suggested foods. Are these recommendations based on lower-fat varieties contributing less total calories?

Yes- I believe in a well balanced diet and try to avoid higher fat (saturated) yogurts- these are not that good for you because of the higher saturated milk fat.

As for peanut butter- I believe it is a wonderful food but high in calories because of the fat content so trying to get just a little less fat translates to lower calories.

I do not believe in low fat and high carb diets and in this day- you could potentially eat a virtually fat free diet (the 1980s and 1990s) and not see results.

From a training perspective, what are some of the most common mistakes you see men make at the gym?

Some common mistakes men make at the gym or [when] working out at home is doing the same body part (i.e. abs or biceps or chest) everyday and not working other muscle groups.

Also working the same muscle everyday or every other day does not allow that particular muscle to rest and recuperate.

A total body workout with minimum amount of time is ideal and the standard now.

What would you say to a man who comes to you, is about 50 pounds overweight, wants to get his health and fitness back, but has no idea where to start?

Buy Buff Dad and get started on the program. It will be an easy way to get in shape without buying expensive machines or exotic foods.

Thank you once again to Mike Levinson for his time.

If you are interested in learning more, visit him at the Buff Dad website.

Speaking With...: David L. Katz

David L. Katz, M.D., M.P.H., F.A.C.P.M., F.A.C.P is a board-certified specialist in Internal Medicine and Preventive Medicine as well as associate adjunct professor in public health practice at Yale School of Public Health.

He is also the founder and director of the Yale Prevention Research Center and the Integrative Medicine Center.

Hundreds of television and print appearances have made him familiar to millions of people in the United States and around the world.

Some of his most high-caliber gigs? Health columnist for the New York Times; nutrition columnist for O (Oprah's magazine), nutrition consultant for VH1's Celebrity Fit Club, and medical contributor for ABC News.

He has also made multiple appearances on Larry King Live, Oprah, The Today Show, 48 Hours, Good Morning America, World News Tonight, and 20/20.

The American College of Preventive Medicine noticed all his potential and presented Dr. Katz with its Rising Star Award in 2001.

Dr. Katz' extensive knowledge of -- and research on -- weight management and chronic disease earned him the title of one of the country's top preventive medicine physicians by the Consumers' Research Council of America in 2003, 2004, and 2005.

I contacted Dr. Katz to discuss some of today's hottest nutrition issues, as well as the release of his new paperback, "Dr. David Katz's Flavor-Full Diet: Use Your Tastebuds to Lose Pounds and Inches with this Scientifically Proven Plan," which introduces the concept of "sensory specific satiety."

Read on to find out exactly what that is, and much more, in my exclusive chat with Dr. Katz.

The research on sensory-specific satiety presented in The Flavor Point Diet [hardcover title] brings a new and different approach to weight loss and maintenance. When did you first become aware of these studies, and how did you start developing and molding it into your book?

I first learned of sensory specific satiety in 1991, while examining factors that influenced dietary choices – and overeating – during my preventive medicine training. I was immediately fascinated, recognizing this as a powerful, universal force, but a topic people did not know at all.

It occurred to me that sensory specific satiety – the tendency to fill up faster when there is less variety in a given meal or snack, and to stay hungry longer when there is more variety – was the reason why, at the end of a large holiday meal, right after saying we’re too full to eat another bite, the next words out of our mouths are: “What’s for dessert?”

It is also the reason why everyone overeats at an all-you-can-eat buffet.

The research on this topic goes back thirty years, but no one had tried to leverage the power of this tendency to help people fill up on fewer calories and control their weight. That, I suppose, is the novel idea for which I get credit. But I owe a debt of gratitude to the appetite researchers and neuroscientists who worked out sensory specific satiety in the first place.

I began thinking about it in 1991; applying it to patient care in 1993; writing about it by 1995; and incorporating it into my books in about 1997. I wrote Flavor Point (the paper back is Flavor Full Diet) from 2003 to 2005.

During that time, I worked with my wife [an expert cook] to turn my understanding of this powerful force into a meal plan that could help people control appetite in a whole new way, while preserving balanced nutrition and the pleasure of eating good food every step of the way.

Did you ever worry that some of the advice can be misconstrued? For instance, someone starting out on the diet might be deterred from eating a nutritious, healthy snack like apple slices and walnuts on "pineapple day" [one of Flavor Points' theories is to keep a consistent flavor throughout the day] , while someone else might get confused and think that salt-free potato chips and club soda are a better snack than, say, air-popped popcorn and piece of fresh fruit.

The book is very explicit about placing good nutrition first and foremost. And it also explains the role of flavor themes.

But, yes, there is the risk of getting too preoccupied with the idea of flavor themes. To be blunt, they are a gimmick.

Not in a bad way; a gimmick is defined as ‘an ingenious device’ for some purpose. I found that the flavor themes helped people understand what organizing flavor meants. It helped them focus on flavors over the course of a day. So, flavor themes help people “get it”, and learn how to distribute flavors thoughtfully.

But otherwise, they are totally unnecessary. What makes the flavor point meal plan work is the avoidance of too many flavor categories (sweet, salty, savory, etc.) jumbled together into any given food, meal, or mouthful. The flavor theme helps a little by providing subtle repetition throughout the day, but it’s really the avoidance of mad jumble of unnecessary flavorants all at one time that gets the job done.

Publishers like what they know, and in diet books, what they know is plans with several, progressive stages. But if I had flavor point to write over again, I would eliminate that. The book teaches a new concept, and a new skill; you can apply it without the rigidity of flavor themes. They clearly help some people, but I think they may distract and even discourage some others. If they help, use them; if not, you can ignore them and apply the concept.

The concept is this: identify and choose more wholesome foods by knowing how to read a good label, and you avoid unnecessary sugar added to salty foods; unnecessary salt added to sweet foods; and artificial flavorants added to most processed foods. All of these additions turn on appetite responses, and make you need more calories to feel full. The “bet you can’t eat just one” ad was a threat the food industry really could back up!

There are popular breakfast cereals with more added salt than potato or corn chips; there are popular pasta sauces with more added sugar than chocolate fudge sauce. This is not by accident; these hidden flavors (and they are hidden; who likes salty breakfast cereal or pouring high fructose corn syrup over their spaghetti?) put your appetite center into overdrive.

When you need extra calories to feel full, you have a choice: gain weight, or go hungry. Flavor Point offers a third choice: learn how to avoid this trap, fill up on fewer calories, avoid weight gain, and but still eat until completely satisfied.

How, if at all, does sensory-specific satiety tie into what I like to call the "three pillars" of satiety (fiber, fat, and protein)? Did you find that a meal high in these three nutrients is less effective in helping someone feel satiated if it combines too many flavors at once?

They are complementary concepts. Foods that are wholesome and close to nature tend to be best for avoiding a mad jumble of flavors. Such foods tend to be high in fiber, too; and to have a low glycemic load, high quality protein, etc.

Flavor Point focuses on the thoughtful distribution of flavors, since that is the novel concept it is introducing. But into the bargain, the meal plan and advice in the book address everything else we know about appetite control, from macronutrient composition, to glycemic load, to volume.

The bottom line is: healthful eating helps control appetite in a variety of ways. Put them all to work for you, and the effect is very powerful.

I would like everyone to be in my position: eat food you love, until you are full, and never worry about your weight. I can gain weight as easily as anyone else, but since I full up on the “right” number of calories, I never do. Add use of sensory specific satiety to other strategies for filling up on fewer calories, and that’s the result you get.

There are certain natural, healthy foods like milk which naturally contain sodium and sugar. How do these play into sensory-specific satiety? Are they seen as equal to processed cereals that contain these two flavors?

Wholesome foods from nature generally have a clearly dominant flavor; milk is certainly more sweet than salty. In fact, such foods do turn on more appetite than they would if they did not contain this combination.

It makes sense, for instance, that breast milk would turn on appetite to help ensure that newborns eat enough. It is not actually “normal” for adults to consume dairy; that’s why so many of us are lactose intolerant.

But in fact, I am not worried about such foods. Eliminate the enormous influence of processed foods and buffet meals on appetite, and the effect of flavor combinations in natural foods is modest in comparison. It’s just not a problem.

Like all reasonable theories, sensory specific satiety could be pushed to extremes where is is no longer useful or sensible. That is to be avoided, of course.

The field of nutrigenomics is a fairly new one that promises to keep growing over the next few decades. Do you think further research will provide breakthroughs in the field of preventive medicine and nutrition? As a renowned professional in the field of medicine, are there any specific issues or topics you think it holds the key to?

No question. Nutrigenomics will help us know what specific dietary adjustments are most important for a given individual to help avoid adverse outcomes or promote health.

But, let’s face it: we don’t need to catalog the genes of individual lions to know they should eat meat, or the genes of individual koala bears to know they should eat eucalyptus leaves. We are the same. We have a basic native dietary pattern that does, and always will, make sense for all of us.

Nutrigenomics will allow for individual tailoring, but it will still be variations on a theme – and we have a sound knowledge of the theme right now.

What is your take on the new batch of "superfoods" (i.e: hemp, goji berries, mangosteen, borage oil, acaí)? There is no doubt they have health-promoting properties, but don't you think they are often given too much credit as being miracle foods when, in reality, what we need to start with is encouraging people to develop healthy eating patterns that can include tried and true classics like pears, olive oil, and oatmeal?

What we need is strategies to help people adopt a healthful diet. We have no real evidence that any single super food will change health outcomes. We do have evidence that a healthful dietary pattern can provide lasting weight control, slash diabetes risk by at least 60%, slash heart disease and cancer risk, reduce the risk of osteoporosis, prevent allergies, etc.

But, it is much easier to sell people a single food than get them to adopt a healthful diet, hence the marketing effort for superfoods. Nothing against them, but there is no silver bullet when it comes to health. You have to find the forest, not get stuck picking a super fruit up a single tree.

That’s why what I write about is “how to,” not “what”. We know what a healthful diet is; people need new strategies, and knowledge, and skills to help them get from there to here. That is the focus of my work.

When it comes to overall health and risks for certain diseases – just how much, if any, damage can damage be reversed? Let's take someone who mainly ate processed throughout their 20s and, ten years later, did a 180 and made whole grains, fresh fruits and vegetables, nuts, legumes, and lean protein staples in their diet. Even though they are now eating better, are they actually "undoing" past damage on a cellular and organ level?

Absolutely, yes. Obviously, the later the conversion to healthy living, the more damage there is to undo it, but no question.

It’s never too late to start being healthy, and there will always be benefits of doing so. One thing people often overlook about those benefits – they won’t just be for you.

Start eating well when you are in your 30s and 40s, and, sure, you have some damage to undo. But you are also a role model for your children, perhaps, and helping them adopt healthful habits before ever any damage occurs.

The benefits of healthful eating extend to other members of your family if you approach this as a family affair. Everyone wins.

A lifetime of good health is the greatest of all blessings, and the best gift a parent can give their child. With the right application of both will power, and skill power, it is within reach for most of us.

Many, many thanks to Dr. Katz for his time and insightful, detailed answers.

Speaking With...: Mary Dye

With millions of young men and women starting college over the next few days, I decided to pick my friend Mary Dye's brain for advice, suggestions, and a "Nutrition 101" crash course for the Class of 2011!

Ms. Dye studied anthropology and art history at Flagler College in St. Augustine, FL, but, upon realizing her passion for food and health, enrolled in the University of North Carolina at Chapel Hill's Public Health Nutrition Master's program. There, she also completed coursework to become a Registered Dietitian.

While completing her academic degree, Miss Dye was UNC Chapel Hill's campus nutritionist.

She then moved to New York City and was a member of Fern Gale Estrow's Food and Nutrition Team, focusing on nutrition policy and advocacy.

Miss Dye is currently a nutritionist at New York University's Health Center, where she counsels a multitude of students on a variety of goals and concerns, including body image and eating disorders.

Below, some very helpful information for anyone navigating through all-you-can eat cafeterias, regardless of your age.

Small Bites: Many students starting college this fall are living in kitchen-less dorms. What are some good snacks you recommend they keep in their room to prevent from ordering in pizza every night at 2 AM?

Mary Dye: The key to a great snack is to keep it around 300 cal or less and make sure it contains fiber, protein and some healthy fat. These components help you to feel satisfied, which can prevent further snacking throughout the night.

In a kitchen-less dorm, healthy eating may be a challenge, but it’s easy to store items such fresh produce and canned fruits in light syrup (to avoid added sugars drain off the excess liquid and run fruit under water), nuts and nut butters and a variety of grains.

I’m probably not supposed to advocate this, but I always advise students to grab at least one piece of fruit every time they leave the dining hall. These fruits can be incorporated into snacks throughout the day. Here are some healthy snack ideas:

If you have a sweet tooth try:

• Graham crackers with soy milk (if there is no refrigerator available, stock up on individual cartons that are shelf-stable)
• No-sugar added applesauce mixed with peanut butter spread on whole grain crackers, such as Kashi’s TLC
• Sweet snack bars such as Pure bar or Lara bar or granola bars such as Kashi
• Bananas with almond butter and raisins
• Dried fruit, sunflower seeds and nuts

For a crunchy snack, turn to:

• High fiber cereal (such as Cheerios, Kashi Heart to Heart or Barbara’s Bakery Organic Shredded Oats) mixed with almonds and unsweetened banana chips – you could even throw in a few chocolate chips
• Sliced vegetables such as carrots, cucumbers or peppers dipped in salsa or hummus
• Air popped pop-corn with chili powder or cinnamon
• Apples or pears with sliced cheese (Cabot brand makes great 50% and 75% light cheddar varieties in small “snack packs”)
• Melba toast or Wasa crackers with cashew butter

For a savory snack, how about:

• Whole wheat tortilla shell filled with canned beans and salsa
• Mini bagel topped with canned tuna and sliced tomato or green pepper

SB: All-you-can eat cafeterias can be found on every college camps. What eating strategies can students develop to resist from grabbing hamburgers, French fries, ice cream, and brownies every day?

MD: First of all, eat throughout the day to avoid being overly hungry when you arrive at the dining hall. This means eating something roughly every 4 hrs beginning with breakfast. Between meals, snack on a small handful of nuts, yogurt or fresh fruit (taken from the dining hall, of course).

Once you arrive at the dining hall, take a look at the menu before you go through the cafeteria line so you're prepared to order a healthy meal. Many schools now post menus on their website and include nutrition information to help students make healthier choices.

Do a quick walk-through of all the foods available and then proceed to grab your tray. Notice how many different sizes of plates, bowls and utensils are offered. Always opt for the smaller size. This will limit your portions while making you feel like you're eating a full plate of food.

Now, I do actually have a strategy for all you can eat dining. It goes like this: try to fill half your plate with non-starchy vegetables (like broccoli, tomato, asparagus, peppers, onions) and fruits. Fill one-quarter of the plate with lean protein (meat, beans, legumes, nuts, dairy) and the remaining one-quarter with grains or starchy vegetables (such as potatoes, rice, pasta, bread, corn).

By doing this your meal will consist mostly of fruits & vegetables, which are low in fat and calories while high in vitamins, minerals and fiber. Remember to be creative!

Sometimes creating a healthy meal can be somewhat of a scavenger hunt, so be prepared to combine foods from different stations into a balanced meal. For example, if your school offers a grill station, have them prepare a grilled chicken breast or veggie burger, then carry that over to top your salad for some lean protein. Mix steamed vegetables from the hot bar into your pasta sauce for an added boost of fiber.

As far as the junk food you mentioned, I prefer to refer to them as “treats,” as they can be a part of healthy diet, but should be limited. Allow yourself to enjoy the items mentioned at one to two meals per week. This way they are kept in moderation without making you feel deprived.

SB: A lot of guys really get into working out and the gym in college. What would you say to one who asks you whether or not he should go to GNC and start loading up on creatine and protein shakes?

MD: Oh, I have so many cases just like this one! Please stay out of GNC, there’s nothing nutritious about that place!

The first thing I’d do is look at his diet and find out if he is getting enough protein, which more than likely, he is.

When you consider that that protein needs are generally 0.8-1.0 g/kg of body weight, it’s not hard to see why most Americans consume too much protein, not too little. Once you realize that a 4 oz breast of chicken contains 35g of protein, one 8 oz glass of milk contains 9g, most people start to realize that they really can meet their protein needs by diet alone, making protein supplements unnecessary.

Since the body cannot store excess protein, the unused portion is excreted in the urine once the excess calories have been absorbed. Digesting excess protein overworks the kidneys and when done for a long period of time, can lead to decreased kidney function.

I find creatine in particular to be a huge waste of money. It retains water in the body, so muscles may appear larger, when in reality they’re just swollen with fluid. Creatine has not been shown to improve athletic performance and has no impact on actual muscle mass.

Plus, it’s effects over the long term are not known and as a nutritionist, this makes me worry when so many students report using this supplement.

Unfortunately, creatine and protein shakes are big money makers with a great marketing team. To stop people from spending their money on these products, everyone needs to understand that the only way to increase muscle mass is by consuming more total calories and spending more time weight training. It’s that simple.

Extra protein will not lead to muscle growth. In fact, without proper exercise it will only lead to adipose tissue (fat) growth and, judging from the students I work with, that’s the last thing anyone wants.

SB: In your experience, what are some common nutrition issues that tend to come up for college freshmen?

MD: Freshman year is such an interesting and exciting time. For many students, going away to college is the first time in their lives that they have to make their own decisions regarding their diet. Not only are they choosing what they will eat, but when they will eat it, where it will come from and how much they will consume.

In high school, many students live with family members who control their access to food and attend schools with set lunch times and menu offerings. They also have a set schedule between class, jobs, extra-curricular activities so high school days are often filled up.

When students begin college, that schedule is turned upside down. There are often large breaks between classes or, sometimes, no break at all. All time management decisions are put on the student, which can result in over-eating from boredom and stress to undernourishment from not know what food choices to make and where to fit eating into the daily routine.

Some of the most common issues I see are dehydration, stress and emotional eating, fatigue often due to lack of proper nourishment, skipping of meals, and extremely low fiber, fruit and vegetable intake and lack of physical activity.

So many of these issues can be addressed by planning ahead. For all students, I suggest putting those back-packs to use and carrying a bottle of water (to be replenished throughout the day) and at least one snack at all times, such as a piece of fruit or a high fiber granola bar.

Set small goals to drink the water, such as ‘by the end of my 10 AM class, I will have emptied this bottle’ and so on. To ensure that physical activity is not neglected when the demands of school go into full force, schedule workout into your week aiming for at least 30 minutes of physical activity four times per week.

This can be as simple as extended walks around campus with new friends. Not only will it help to prevent the infamous freshman fifteen, it will also provide much needed opportunities to de-stress.

For overeating due to stress and emotions, I suggest thinking of ways to deal with such feelings that do not involve eating. Perhaps writing e-mails to friends back home, practicing yoga, keeping a journal, exploring the campus or reading a new book – for pleasure, not for class!

When eating, remember to listen to your body. Eat when you feel hungry and stop when you feel full. Just because the dining hall is all you can eat, does not mean that you should eat more than you can comfortable handle.

SB: Some students have never cooked before going to college. For those who have kitchens in their dorms, what would you suggest as quick meals or snacks they can make without having to turn on an oven or frying pan?

MD: Use that microwave! Burritos are quite easy and cheap. I like to fill them with fresh vegetables, salsa, low-fat cheese, fat free sour cream or plain greek yogurt, beans or Morning Star farms “Grounds” (a great vegetarian soy-based beef substitute which is great in the microwave). The same ingredients can be used to make quesadillas in the microwave.

Stock up on frozen vegetables and steam them in the microwave. Simply put them in a bowl with a small amount of water, cover with a paper towel, heat and voila! I think steamed broccoli spears are make for a very tasty snack.

If you’re willing to boiling a pot of water, whole wheat pasta or Shirataki tofu noodles are highly nutritious.

Serve either topped with bottled marinara sauce or make your own using canned stewed tomatoes, tomato paste, dried basil and oregano. Mix in some canned beans and perhaps some spinach and you're in for treat. Serve with a salad for a great, high fiber meal.

There are some great brown rice products that can be made in the microwave. Top them with beans or vegetarian chili, made as follows:

1 can diced tomatoes with juice

½ c water

¼ c TVP (texturized vegetable protein)

½ can beans

1 1/2 Tbsp chili powder (or more if you like it hot)

½ can corn.

Microwave until heated through, about 4 minutes.

Baked potatoes do very well in the microwave. Simply wash, poke several holes in them (this is the fun part) and cook. For small potatoes, about 4 min, for larger baking potatoes, about 7 min. Turn them mid-way through cooking. Split them open and top with chili (above), salsa, or 1 Tbsp olive oil and steamed vegetables.

Super easy salsa: Mix 1 can of black beans, one can of corn, 1 diced green pepper, 1 diced tomato and ½ an onion, diced in a bowl. Dip in corn chips and enjoy!

Tuna salad can be made using 1 can tuna (packed in water), ¼ c diced water chestnuts, ¼ c diced green pepper, 1 Tbsp diced onion, 1 tsp dijon mustard, 2 Tbsp Nayonaisse (a mayo substitute available in most grocery stores). Serve on bread or crackers or roll into a leaf of romaine lettuce.

Fruit parfait: fresh fruit slices (or you can use frozen fruits defrosted in the microwave) in plain yogurt flavored with 1 tsp all fruit preserves or honey. Mix in ¼ c of Kashi Go Lean Crunch Cereal and 1 tsp ground flax seed

SB: Many college students are on limited budgets, which greatly affects their food shopping decisions. What advice can you share with someone who is strapped for cash but does not want to eat greasy Chinese takeout night after night?

MD: Greasy take out can add up in dollars and on your waistline! I find it can be much more healthy and cost effective to prepare your own food.

Anyone who is strapped for cash yet wants great fresh foods should shop at their local farmer’s market. Here you can find the highest quality, best tasting produce available for great prices – and your supporting local agriculture.

One tip here is to shop at the end of the day, usually 5-6 pm, when farmers are preparing to leave. This is when you can get the absolute best deals.

Eat fresh foods seasonally. If you want a strawberry in December, it’s going to cost you quite a bit – and it probably won’t taste that great. By waiting until strawberry season (May – August) you’ll be able to buy pints of delicious berries and a much lower cost.

During winter months, turn to fruits like citrus and apples or rely on frozen items. If you have access to a freezer, stocking up on frozen produce can save you a bundle. These foods are picked at the peak of ripeness and immediately frozen, bringing a high quality product to your table at a low cost.

Buy foods in their whole form. Yes, this will take some extra time and effort on your part, but the cost difference, and often the taste difference, is well worth it.

For example, it is much cheaper to buy whole carrots and peel them yourself than to buy baby carrots. Likewise, a bag of dried beans is far more cost effective than canned and ready eat varieties. Just be sure that you can soak them overnight and boil them prior to eating.

Buy in bulk. If you find yourself liking items such as granola bars and cereal, you can often stock up buy ordering them on-line straight from the manufacturer at about half the price.

Get to know the neighborhood. One store may have great prices on cereal while the store across the street has low priced yogurt. And as an added bonus, you get a little physical activity by walking to both!

Always make a list before going food shopping. Consult recipes and plan out your meals and snacks for the week so that you only have to shop once. Budget out the shopping list and estimate the total cost. Only carry a set amount of cash to the store so that you will stick to your list and not be tempted to buy other items. Just make sure you stick to that list and don’t forgo your planned items for that two for $5 ice cream special!

If you are going to do take-out, combine restaurant meals with homemade items. For example, if you and a friend are really in the mood for Thai food, order one take-out entrée, split it and serve it with steamed vegetables or a salad. You’ll save money and calories.

In fact, if you are really looking for a deal, many restaurants offer early-order specials, such as a list of entrees for half price when ordered before a certain time. Go ahead and order early to get the discount then store the food in the fridge until you’re ready to eat it later – along with more vegetables.

A big thank you to Mary Dye for her time and exhaustive answers!

Speaking With...: Lisa Sasson

Lisa Sasson has been a clinical assistant professor at New York University’s Department of Nutrition, Food Studies, and Public Health for 15 years, and has almost twenty years’ experience counseling clients in New York City with their weight management goals.

She is also co-director of NYU's Food, Nutrition and Culture summer study abroad program in Florence, Italy. It's only appropriate, then, that one of her specialties is The Mediterranean Diet.

Her knowledge of nutrition and outspoken, affable personality led to appearances on Queer Eye for the Straight Guy and A& E as well as a one-on-one nutrition counseling session with supermodel Claudia Schiffer in 2004.

Ms. Sasson is currently Nickelodeon’s nutrition consultant and has been featured in The New York Times, Reader’s Digest, Self, Time, Fitness, and was Allure Magazine’s nutrition makeover coach in 2005 and 2006.

I sat down with Ms. Sasson and picked her brain regarding the latest fad diets. The result was a candid and insightful chat.

Small Bites: How have diet fads evolved over the past few decades?

Lisa Sasson: Nutrition reminds me of fashion. If you wait long enough, a certain diet will be in vogue again.

For instance, when you look back 25 years ago, you see low-carb, high protein diets like Atkins and Scarsdale being advocated. These exact same diets resurfaced in 2003.

Then, in the 90’s, diets were advocating counting grams of fat and eliminating it from your diet. In turn, people ate lots of carbs.

Well, carbs, like all nutrients, have calories. Fat-free does not mean calorie-free.

So, people ate lots of carbs and gained a lot of weight.

SB: What themes do the most recent diet books have in common?

LS: The glycemic index is back, and so is this idea of “good” versus “bad” carbs. Whole grains are also a focus of the newest diet books.

Luckily, fat is becoming a component of most weight loss diets. Instead of calling for its elimination, the current books suggest eating healthy fats like olive oil, salmon, avocados, and nuts, which is a good push.

SB: What’s your take on “good” versus “bad” carbs?

LS: The problem I have with it is that there is no good scientific research demonstrating the importance of the glycemic index and “good” or “bad” carbs. So many factors affect the glycemic index of a food as it is. For example, the glycemic index of a potato varies depending on what you ate before, what you are eating with it, and how you prepare it.

People take it out of context. A lot of these books focus on it because it’s a catch. It makes people think, “Oh! If I eat this I am going to lose weight.” It is a great way to draw someone into believing your book is special.

SB: Which would you say is the best of the current diets?

LS: Walter Willett’s book (Eat, Drink, and Weigh Less: A Flexible and Delicious Way to Shrink Your Waist Without Going Hungry) is one of the better ones.

I liked it because he has a realistic approach. I wish he wasn’t so fixated on whole grains and the glycemic index, but he allows other carbs that may not be whole grains or “good” in the glycemic index to be incorporated.

He also recommends healthy fats, and the meals featured in the book are simple to prepare.

I liked Bob Greene’s book (The Best Life Diet) in the sense that it is done in increments and he goes into the psychological implications behind weight management.

He also stresses the importance of exercise and being more physically active.

You can’t talk about weight loss and not mention being more physically active. Not necessarily lifting weights, but just moving more. That’s the key to a healthy lifestyle.

Exercising allows you to eat more, utilize glucose better, have more muscle mass and lose weight more quickly.

SB: Are there any new diet books you aren’t too fond of?

LS: Yes, The Sonoma Diet! The woman who wrote it, Connie Guttersen, is a registered dietitian. She should be ashamed! Do you know what her first “rule” is? “Throw out anything in your house that has white flour or sugar in it”!

I mean, she takes pride in the fact that her diet mimics the Mediterranean Diet and then has the audacity to say, “Never eat pasta.”

And then she has all these phases, or “waves”, as she refers to them. The first wave is VERY restricted. There is a whole list of foods you can’t have. You can only have certain veggies, certain nuts, and certain grains.

There are also all these recipes that are so complicated. I was leafing through it and thinking, “Is someone really going to get home after a busy day and make these dishes?”

The author also makes some outrageous statements. For example, she says you can’t eat fruit during phase one because of “the carbs”.

That’s ridiculous because fruits are chock full of nutrients and fiber. Besides, they are delicious and sweet. There is absolutely no reason why people should not be allowed to eat fruit.

Should you have limits? Of course. But to restrict a natural food makes no sense. I can’t accept that anything as natural as fruit should be eliminated from a diet.

For someone to say, “I can’t eat an apple, I’m on a diet,” is just laughable.

Oh, and throughout the whole diet you can only have Barilla Plus multigrain pasta, but not regular pasta. What bothers me is that Italians aren’t eating whole grain pasta.

What matters more is what they’re putting on their pasta.

SB: What do you mean?

LS: In Italy, pasta has very little sauce on it. It’s eaten with beans and lots of vegetables, and it’s usually a side dish, not a huge meal. It is not a huge portion.

SB: What would you say to someone who critiques nutritionists as being too objective when analyzing diets? It’s easy to look at the science, but what about the personal experience?

LS: Funny you should ask that. I was looking at all these diets and thought to myself, “What does it feel like to go on these diets?” I wanted to really experience it “from the other side”, so to speak, so I decided to go on South Beach for 2 weeks. I followed it very strictly.

The good thing was that while I was on it, I had very little freedom, so I was not tempted to just pick or snack mindlessly.

So, it was easy in the sense that there wasn’t much choice. I was so hungry that whatever I ate, I enjoyed.

The bad thing is that, while dieting, I continued living my normal life. It was very difficult to exercise during these two weeks. Yoga was particularly taxing.

I was so low on carbs that I was glycogen-deprived, and glycogen is the main source of fuel. I felt light-headed, had terrible headaches, and was very moody.

It was also hard for me to look forward to the social aspect of a meal. The joy and pleasure of food was taken out.

After five days I couldn’t look at another egg because every morning I had one for breakfast. I also found it frustrating that I couldn’t just have a glass of wine with dinner.

SB: So, psychologically, it was difficult.

LS: Yeah, and what I hate about all these diet books is that none acknowledge that losing weight is not always easy.

They talk about how delicious their recipes are and all the variety they offer and how you wake up and get to eat delicious things like ricotta cheese with Sweet and Low and Cocoa powder, which, ugh, I don’t know how anyone can find that tasty. It's disgusting.

And, again, none of these books mention fatigue or boredom. They dismiss it. All they talk about is how you’re going to lose all this weight in two weeks, and how you have so much choice, and how with each phase you can eat more. Please. I wanted to search the index for “headaches” and “moodiness” to make sure I wasn’t going crazy.

SB: What about food shopping?

LS: Oh, God! I would go to the supermarket and put all these artificial food products into my cart. I had diet gellatin, diet popsicles, diet ice cream, and all these products with fifty ingredients.

Diet Jello became my best friend because I would make 2 boxes a day and make it when I was hungry. I would eat eggs, diet Jello, sugar-free pops, sugar free this, sugar free that. Meanwhile, I’m thinking, “This is expensive and I can’t have fresh fruits in my cart!”

SB: What are some common pitfalls dieters make?

LS: Setting unrealistic expectations. Rather than think of this as a change of their lifestyle, people just think of it as “I need to lose 40 pounds by my birthday.”

Healthy eating goes hand in hand with living healthfully. So, apart from eating well, people should exercise and sleep enough. All these things affect your eating habits.

Don’t look at weight loss as “I need to eat more blueberries and less salmon” or some mathematical equation.

Also, learn to listen to your body. It lets you know when you are hungry, full, or satisfied. A lot of times people can’t differentiate between hunger and boredom. You shouldn’t feel stuffed after you eat.

Also, it’s a good idea to eat BEFORE you feel famished. This will reduce your chances of overeating or choosing unhealthy foods to immediately curb hunger.

SB: How should people who want to lose weight prepare themselves psychologically?

LS: First of all, have realistic expectations. Healthy weight loss is approximately 1 pound a week. So, for twenty pounds, you are looking at four to five months.

The key is to think of this as lifestyle changes. You want to lose this weight forever, not just so you can show off your body at the beach and then not worry about it because in the winter you hide under baggy sweaters and jackets.

When you lose weight quickly and go on these ridiculous restricted diets, you slowly start breaking the rules and then ease into your normal eating habits. So, what you need to change is your eating habits, and that’s going to take time.

When you make long term commitment, you will forever have a healthier relationship with food. Weight loss will not be at the forefront, it’s going to be changing the way you eat. Eating healthfully, physical activity.

It doesn’t – and shouldn’t -- mean you can’t have desserts two times a week or pepperoni pizza a few times a month. The idea is that these foods should play less of a role. Healthy eating is not about one meal or one food, it’s about dietary patterns.

People don’t succeed on overly restrictive diets because they focus on specific nutrients instead of changing their lifestyle. People get stuck on eating less of this, more of that, and it becomes difficult to sustain socially, culturally, physically, and emotionally.

SB: Say someone is reading this and wants to start losing weight today. What would you recommend as a good starting point?

LS: The first thing I tell my clients is to get rid of liquid calories. Liquids do not satiate the way food does, so it ultimately leaves room to consume more calories.

Also, these can easily be substituted with lower calorie healthy beverages. So I would begin by replacing sodas, juices, high fat milk, beer, alcoholic beverages, cocktails, and sugary iced teas with flavored sparkling water, diluted juices, unsweetened teas, and low or non-fat milk.

Then, each day try to do more physical movement than what you currently do. It can just be an extra ten minutes of walking every day. Then, two or three weeks later, add ten more minutes. Build it up slowly.

Don’t focus on how little you are doing. Whatever you do -- even if it’s a five minute jog -- is positive.

People just see the long-term goal and lose sight of the small steps in between. They say, “I can’t get to the gym tonight. I might as well eat a whole pizza.” Well, if you can’t go to the gym, walk for 10 or 15 minutes in your neighborhood.

Also, pay attention to what you feel when you eat. Before you put something in your mouth, ask yourself, “am I hungry? Or bored?” Rate your hunger. When you feel satisfied, try to stop.

Don’t buy things that make you feel vulnerable. If potato chips are irresistible, don’t have them in your house. If you have to buy them for other family members, put them somewhere out of your way so you have some time to think before reaching for them.

Focus on fresh fruits and vegetables. Don’t get hung up on this fruit, this vegetable. If you eat close to nature, if you are eating less processed food, you are already doing a really good job. Don’t think about eliminating plums and then eating watermelon only after the third week. Fruit is healthy!

SB: How can people spot a well-rounded “diet” book versus one that is unrealistic to follow?

LS: I don’t like books that tell you, “throw out everything that has white flour or sugar! Don’t eat these foods for six weeks!” It’s so ridiculous. Telling someone to ban 30 different foods does not mean they will stick to it or lose weight.

Also, these super strict rules are unnecessary. You don’t have to subsist on whole grain pasta or brown rice to lose weight. It’s OK to eat normal pasta as long as it is cooked healthily and you aren’t having three cups of it for dinner.

If you don’t like whole grain pasta, it’s OK. It’s not the magic weight loss solution. If you’re drowing your pasta in alfredo sauce, it doesn’t matter if it’s whole grain or not.

I like books that talk about making healthy changes rather than eliminate foods.

I like books that aren’t about just seeing the top of the mountain, but rather about the steps you need to take to get there. Looking at that tall mountain can seem overwhelming and defeating. People should be encouraged to concentrate on small, continuous steps. That’s a much healthier, more realistic approach.

I also think a good plan incorporates cultural sensitivity. Not everyone drinks milk, so to tell people to get calcium from dairy, that’s very shallow. Some cultures don’t drink milk and their calcium intake is just fine.

Thanks again to Lisa Sasson for a fun and thorough interview!

Over the next few weeks, Ms. Sasson will be analyzing some of today's hottest diets. Come back to find out which ones make the honor roll and which make the hall of shame.