Role modeling with the Lean Cuisine diet. Who needs the reality check?

Adorable, yet strikingly painful. 

                              (If a video doesn't appear above, click here)

Young, school age children, sharing their observations about their moms’ and their dads’ eating. These are strictly their observations, without judgement— except for the stink of some of the cleansing pepper drinks they refer to. The contrast made by Lean Cuisine is that eating their frozen dinners as a strategy for weight loss—that is normal!

Well isn't it? Not unless you are a 4'8 woman, non-competitive athlete. To have one of your main meals of the day, your lunch or dinner, coming in under 300 calories is hardly adequate for most anyone. Yes, even though it does contain some carbs. And the suggestion that it, in itself, is a meal, an adequate meal, is quite problematic. Who do you blame when you are left feeling hungry after this meager intake? No one but yourself, no doubt. Calling it an appropriate meal replacement is misleading, unless you add a glass of milk, a fruit, a salad with some oil and vinegar or nuts, for instance.

We know all the Lean Cuisine eaters in this YouTube video have families, including kids—young, impressionable, school age kids. So let's think for a moment about dinner time in these homes. "Here, sweetie, you can eat the chicken dinner I made for the family, I'll just eat my (inadequate, 300 calorie) frozen meal. You know, because I need to lose weight." Or "You deserve to eat this great tasting meal I've made, but not me—I'm too fat!" Or maybe, "Why don't we all live on Lean Cuisines, so you can have control over your portions too; because I don't really trust that I or you can manage when there is more than a limited amount of food in front of me!"

Fast-forward several years and let’s imagine these innocent kids as adolescents. Do they feel entitled to eat an adequate plate of food? Or do they, like many a patient I've heard from, feel limited by the messages they heard from their parents (yes, parents, because dads put forth much of the same diet shtick so to speak). Like Dana, she may struggle to ever eat more than half a sandwich—that's how much her mother allowed herself. And like Allie, she might be counting her calories, limiting them to the boxed frozen dinner amount that her mom thought was right.

What do these kids end up taking from this? That their frozen-diet-dinner-dependent moms are the sane ones, as the video implies? Or that their moms and dads (and maybe them, too, when they’re grown ups) dislike their bodies, and certainly can't trust themselves, their ability to eat enough, their body's signals, their ability for their body to be forgiving if they ate a bit too much one day. They learn that normal family dinners are things other people can have, but not them. This is just the price they have to pay to lose weight.

Are you stuck in this place? 

Are you the adult child of such a dieter, who never learned to trust her own eating? Or simply struggling as of late, desperately dieting, relying on prepackaged foods and calorie-restricted meals? Consider cooking--see the recommendations made by "Thursday's patient" to ease the process, or check out Food to Eat for more support, with its 25 recipes in an easy to manage format, justifying the merits of each dish and its nutrient content. Serving sizes are suggested, but are by no means restrictive. Suggestions to enhance the meals are provided, along with sections to help you get out of your own way--to change your perspective about food and respond to your needs. And check out the links below, including sample recipes.

Kudos to Lean Cuisine for pointing out how crazy our culture is, with moms and dads filled with body loathing following all sorts of nonsensical diets. If only they can see that their video stopped short of pointing out the irony of their own product.

http://dropitandeat.blogspot.com/2010/08/size-matters-but-not-how-you-think.html

http://dropitandeat.blogspot.com/2011/03/normal-eating-taken-too-far.html

http://dropitandeat.blogspot.com/2011/02/who-or-what-decides-how-much-you-eat.html

http://dropitandeat.blogspot.com/2010/11/honor-thy-hunger-and-thy-fullness.html

And from Food to Eat: 

http://dropitandeat.blogspot.com/2010/11/pecan-pumpkin-pancakes-you-can-feel.html

http://dropitandeat.blogspot.com/2010/10/how-to-cook-healthy-meal-before-eating.html

Measuring Progress with Gingerbread & Other Tales of Eating Disorder Recovery

But only if you do your part!

It was the shortest day of the year, the winter solstice, and it was a dark and rainy day here in the Boston area. And I was home sick with a bad head cold. It was enough to put me in a rather gloomy mood, if it weren’t for some bright spots from this past week that lightened my mood. Perhaps they’ll brighten yours, too.

Hannah had not had the easiest time these past several months. Besides her eating disorder, which ranges from anorexia to binge eating, she’s been struggling with depression. Yet after many months of working with her team her progress shined through.  No, I’m not talking about measuring her progress in pounds—her weight fails to reflect the recent progress that’s just starting to emerge. 

Ahh, the feeling of eating and trusting it's going to
be okay...

Rather, I heard her describe for one of the first times, her interest in food—in its taste, and in its texture. I heard her say that she realized that she actually didn’t like some of the things she had been eating, and I heard her talk about her food passions and preferences. Yes, Hannah is finally allowing herself to taste what she’s eating, and to select foods she enjoys the taste of. This is progress!

Then there was Sammie, who bought my book last week—Food to Eat, co-authored with Cate Sangster— and at her follow up visit on Tues. this 20-something-year-old came in all excited. She had prepared about 7 of the recipes, from Cate’s Muesli Bircher to the gingerbread. But more than that, she actually ate them all! (Not all at once, I’ll add!) And she reported loving each and every one of them.

Rye Pixels Copyright. 

She told me about her love of baking—something I knew nothing about—but confessed that she had not previously ever eaten the baked items she labored to prepare. No, not since she’s struggled with her eating disorder. But this week was different. And having broken the ice and done so once, she’s increased her confidence that she could do so again. She trusted, she told me; she felt like she knew what we were saying was true and that it was okay. And it worked.

Are you ready to challenge yourself and break with your routine? Bring a little light into these dark days by challenging yourself and trying something different. I’m attaching the gingerbread recipe—I baked it Friday with the lemon icing and it was divine! But with or without the glaze, you can’t go wrong.

It’s not too late to start to change. All it takes is the first step.

Let me know what you think.

From the recovery cookbook Food to Eat, one of 25 sensible and tasty recipes.

Carbs Still Don't Make You Fat. But Taubes' Words May Make You Crazy

Don’t do it! Don’t dump your carb-rich foods because of yet another Gary Taubes’ article, which hand picks research to make for sensational headlines that successfully get propagated in the NY Times (albeit just in the Opinion section, not the Science one, thank God!) Yes, yet another news piece inappropriately attacks carbohydrate, failing to note the study’s limitations and the risks of jumping to irrational conclusions.  I’m no researcher but I’m a critical reader of research. And I find Taubes’ (and other such articles drawing false conclusions) simply appalling.

Serve with a Greek yogurt and include the nuts and the
glycemic load is lowered. Better than given this favorite up!

Taubes pulls from a recent study by Ludwig and colleagues at two well-respected Boston hospitals. The objective was to examine the effects of 3 diets with different composition of protein, fat, and carbohydrate and glycemic load, on metabolism. This was done on overweight and obese 18-40 year olds following a weight loss of 10-15%. Glycemic load refers to how much a food will raise blood sugar compared with a standard. It takes into account the amount of carbohydrate in a food, as well as the impact of that food on blood sugar.

Here are a few facts to consider. Taubes' carb-bashing article ignores some critical points, many highlighted by the study authors themselves:

• Total sample size of this ground-breaking study? 21—an embarrassingly small size to be drawing such global conclusions! Perhaps even more striking is that the study began with 32 participants--that's a 34% drop out, in spite of a $2500 financial reward for full participation. I am left wondering why such a high drop out rate? These were self-selected participants, in response to an ad. Were the results not as satisfactory in those that dropped out? We'll never know, but I could only guess that if they were satisfied with the weight loss and maintenance results they might have been inclined to stick with the study. If we had all 32 starting participants perhaps the results would be quite different.

Carb-rich wheatberry salad--a summer favorite!
One of 25 recipes at food-2-eat.com

• The study looked at the impact of three different diets after weight loss, which might be quite different than the impact on those whose weight has been stable. The body does act differently after being starved!

• 1 month per diet type only! That’s how long the study evaluated these various diets.

• Even if this were all valid, would the subjects actually gain weight? It is unclear, given these were not free-living conditions and resulting weight changes were apparently not explored. In fact, we have no evidence of how closely these diets were actually followed, given this was an outpatient setting. The study mentions likely predictors of future weight change (such as changes in metabolic rate), but no actual weight change data on each of the diets is described. Yet Taubes certain jumps to this conclusion.

• Even if they did gain more on a higher carbohydrate diet, there were 2 very negative effects of the lowest carb diet, that may result in long term serious consequences.  Both urinary cortisol levels (a hormonal measure of stress) and C-reactive protein (a marker for chronic inflammation) increased. And both of these are associated with increase risk of cardiovascular disease.

• With the most minimal effort on Pub Med, I found another study on the pediatric population exploring high and low glycemic load meals on energy intake, satiety and hunger. Guess what this study concluded? That there is no evidence for this population (of Hispanic youth) that changing the glycemic load effects short term hunger, fullness, satiety or energy intake. BTW, this one was also by Ludwig and colleagues. In fact, even in the study Taubes reports on, there is no advantage in terms of subjects sense of hunger on the three different diets.

• The authors of the study (not Taubes) state: 

Low carb? absolutely! But not without its risks.

"These findings suggest that a strategy to reduce glycemic load rather than dietary fat may be advantageous for weight-loss maintenance and cardiovascular disease prevention."  

Yes, reducing your intake of fat to very low levels is quite senseless. But no one is advocating for a diet rich in saturated fats, like those found in the meat above. Yes, fats are a welcome addition to diets, even for those watching their weight! And key words to note here are "glycemic load". In other words, think balance. Meals with a combination of protein, fat and carbohydrate will have only a moderate glycemic load, and that is what may be key--both for metabolic health, psychological well-being (think avoiding deprivation) and long term adherence. Yes, the study authors have the wisdom to add:

"Ultimately, successful weight-loss maintenance will require behavioral and environmental interventions to facilitate long-term dietary adherence." And they acknowledge that the study diets were not designed for long-term practicality, and that the very low carb plan would be difficult to follow long term.

Having worked with many thousands of individuals to manage their weight, I stand 100% behind including carbohydrate to do so. Carbohydrate-rich foods are a necessary, satisfying, and energizing part of a healthy diet. I urge caution to the public, which may be less experienced at reading such strong-stated opinions as Taubes' as if they were fact.

Smart. Easy-to-handle. Attractive.

And practical minded too. Will do it all but cook for you.

I'm talking about my new book, “Food to Eat, guided, hopeful, and trusted recipes for eating disorder recovery”.

Lori Lieberman, RD, CDE, MPH, LDN, and Cate Sangster may seem like unlikely coauthors. Lori, a 26-year veteran of eating disorder counseling and a blog author in the Boston, Massachusetts area and Cate, a soon-to-be-published coauthor (with eating disorder author June Alexander), and recovering adult anorexic in Melbourne, Australia created a novel recovery tool. Part cookbook, part CBT-styled guidance and support, this book gently and thoughtfully assists readers, allaying their fears and misconceptions they may be ruminating over when contemplating eating.

It addresses head on the barriers to change, including perception and fear of nutrient content, GI issues and the consequences of change. Nutrition myths are broken down and justification and support for renourishing is provided.  It builds on a transference of trust like that which propelled Cate forward in her own recovery—from connecting with Lori's writing and learning, for the first time, that recovery is possible, to moving to increasing her own range of foods consumed beginning with this project collaboration.

No, it's not out yet, but it's coming soon, and Cate and I are so excited to share it with you. “Food To Eat” will be available as an ebook and in print—details to follow.

We've gotten enthusiastic thumbs up from eating disorder professionals, and valuable input from those struggling with eating disorders and disordered eating to help us perfect it.

We'll keep you posted when it's ready for release!

Struggling With Your Eating? Carrot Cake May Be The Answer.

I ate too much. I kid you not. Eight days filled with fried foods is weighing me down. And while I don’t celebrate Christmas, it happens to be my husband’s birthday. So I made the obligatory carrot cake with cream cheese frosting—his favorite—a total yum— and probably ate a bit more than was necessary. And that was after the Indian food we had out—shared lentil soup, appetizers—the works.

Having my jeans fit rather tightly can be challenging even if I needed to gain some weight—which I don’t. Somehow, there’s just no positive reinforcement in our culture for having your waist band cut into your flesh—even if it’s truly a sign of progress, of necessary weight gain for recovery. Growing out of your clothes (unless you’re an adolescent, entitling you to indulge in the newest fashions) yields little benefit in our society. But in my case, that’s beside the point. My personal goal is maintenance, within my normal and healthy weight.

Yes, even nutritionists can, and do, overeat at times. Of course I know better, yet I found myself grazing on salted, roasted cashews rather mindlessly while mixing up the carrot cake batter. And serving the cake from the table? Big mistake. It called to me, a mere arms-distance away. Those skinny, knife thin slivers don’t really count, do they?

What did I resolve when I woke up this morning? First, I wouldn’t dare consider weighing myself—no need to see what I already knew. I might have considered a bowl of bran flakes or oatmeal. But I really felt like having the freshly baked bread I made the night before. (I was rather productive on Christmas, wasn’t I?) 

Rather than have the cereal while yearning for the bread, I decided to have what I really wanted. And so I cut a thin slice of this rather dense, wholesome bread, chock full of oats and flax, figs and walnuts, seasoned with anise seed, and had a bowl of yogurt and fig jam to go with it. And, had my coffee, of course.

What I didn’t resolve was to make up for the extras consumed in the many days before. I did not resolve that I blew it, that I shouldn’t even bother, because it’s useless. Or, that the leftover carrot cake was to be trashed, so that I wouldn’t eat it again. I wouldn’t dream of such a thing (besides, my husband would probably fish it out of the trash barrel if I did). And if I did, it would only reinforce that cakes were something I wasn’t entitled to eat, so it was now or never when they were within my reach. This, of course, would only lead to overeating. I did, however, slice it up, wrapping each slice individually, and froze it.

I did not resolve to skip my usual workout, or my walks with Mica (you know who he is, by now, right?), because “why bother?” I love my treks through the woods by my home. It’s hard to know who gets more excited at the sight of a squirrel—me, or Mica.

Yes, it’s a process. We all need to remind ourselves of what is in place, rather than focusing on where we slipped. This morning’s Skype session with a client overseas addressed, in part, expectations. It came naturally to Anna to focus on the fact that her weight had not yet improved. But the positive changes she has been making were far less obvious to her, and certainly more difficult to measure. She needed to recall that having two chocolates, only two, was in fact, progress. Yes, there was a time, not too long ago, that she would have laughed when I suggested this was possible; chocolate was something to be avoided, when trying to manage weight, for fear that once she started she’d have no control over stopping.

Being able to distinguish her hunger—and her fullness—has also been a major recent achievement. Previously, without this awareness, she was left without the tools to self-regulate food intake. One night this week, she chose to have a snack, responding to this hunger, prior to dinner being ready. As a result, she was left with little hunger at mealtime. She gave herself permission to delay dinner—rather than eating it at the planned time—another step forward in listening to her body’s signals. She knew she could, and would, eat again later when she needed to. The fact is, as a result, she ended up being more in control of her eating, versus overeating.

But if the only goal is pounds lost, then she made no progress this past holiday week at all. Anna needed to revisit the house-building analogy, to shift her focus on what’s truly important at this stage of our work together. Building her foundation is a necessary first step to changing her relationship with food—and ultimately her weight.

As for me, I did have a lighter dinner this evening—a root vegetable soup, accompanied by the sliced homemade bread. And, I mindfully enjoyed every bite of the microwave-defrosted slice of carrot cake. 

And I’m feeling quite good.

PS: Here's the recipe some of you requested!

Joel's Birthday Carrot Cake

Ingredients

2 cups flour

2 cups sugar

2 tsps baking soda

2 tsps cinnamon

1/2 cup oil

1/2 cup unsweetened applesauce 

3 eggs

2 tsps vanilla extract

3 cups finely grated carrots

1 cup walnuts

1/2 cup shredded sweetened coconut

3/4 cup drained crushed pineapple

(See Cream Cheese Frosting Recipe below)

Preheat oven to 350 degrees F. 
Line 2 round cake pans with wax paper, then grease or spray them. (a  13 X 9 inch pan works fine too, but doesn't look as awesome!)

Blend the dry ingredients in a mixer.

Add the next ingredients, through vanilla, beating thoroughly.

Then fold in remaining ingredients.

Pour batter evenly into the two pans.

Place in middle rack of oven.

Bake approximately 1 hour, or until the edges pull off the sides or a toothpick comes out clean when inserted into the center of the cakes.

Let cake cool 10 minutes in the pans. Then flip them over onto plates or cake platter. They should fall from the pans with ease.

Peel off the wax paper and let cool an hour.

Cream Cheese Frosting

12 oz reduced fat cream cheese or Neufchatel (brick form), room temperature

4 Tbsps (1/2 stick) unsalted butter, room temperature

1 1/2 cups confectionary sugar

1 tsp vanilla extract

2 Tbsps milk

Blend it all until smooth, without lumps, and it's ready to use.

Frost one whole cake. Then drop the second cake onto the first and frost top and sides.

Sit down with a slice, and enjoy every bite. Remove the rest from the counter, by slicing and removing the pieces from view (freezing is ideal!)

Healthy AND Great Tasting? Try My Favorite Barley Black Bean Salad!

I love crock-pot cooking—just not in the spring and summer. I used to love pasta salad, but the vinaigrette and mayo based versions lost their appeal in the 1980's. (Thai peanut noodles, however, I could eat any day of the week!) So when I'm looking for a wholesome, convenient meal or side dish, this whole grain, satisfying summer salad does the trick. If you’re looking to step out of your comfort zone and try something new, give this a try. It’s delicious and won’t disappoint.

You can't go wrong with this recipe for barley black bean salad, and it's many variations. (Okay, maybe you think you don't like beans. But I promise, in this recipe, you're sure to enjoy them.) 

First, there's the nutritional merit. It's high in soluble fiber—the same type of fiber found in oatmeal. Soluble fiber causes a slower rise in blood sugar, compared to the same amount of other carbohydrate containing foods. As a result, it tends to satisfy longer. This fiber also has been shown to assist in lowering blood cholesterol levels and help with blood sugar management.  It provides a simple way to combine a range of nutrients into one easy plate, including valuable complex carbohydrate, protein, vegetables, and heart healthy fats. (3 grains, 1 protein and 1/2 a fat serving based on the simple version).

The base recipe is rather light on the fats, but they could be boosted for those in need with additions such as avocado, feta or goat cheese, added afterwards. Extra protein, in addition to the protein supplied by the beans, could be added from diced, leftover chicken or turkey, or from added cheese.

Besides being easy to prepare, it's a convenient way to plan ahead and have a balanced meal waiting for you.

Oh, and did I mention it tastes great?

Barley Black Bean Salad

(serves ~10, 1 ½ cup servings--perfect for a family, but cut in half if you are cooking for 1 or 2)

Ingredients

Pearl barley (not the quick cook)

Black beans, 2 cans, low salt, rinsed thoroughly (if you prefer, you can use dried beans, cooked instead of canned)

scallion, 3-4 large

red pepper, 1 large (more can't hurt!)

cilantro, chopped, ¾ - 1 cup

olive oil, 2 Tbsp.

lime juice, 4 Tbsp.

salt, ¾ tsp

Cook barley. Place 6 cups water in large saucepan and bring to boil.  Add 2 cups pearl barley. Return to boil.  Reduce heat to low, cover 45 minutes or until barley is tender and liquid is absorbed.  Makes about 6 to 7 cups. Rinse cooked barley.

Add rinsed beans and all other ingredients. Mix well.

Refrigerate then serve.

Want to vary the leftover? Consider the following additions:

Diced, fresh tomatoes

corn, fresh or frozen (microwave, then drain first if adding frozen)

green pepper

red onion instead of scallion

crumbled goat cheese or feta

diced chicken

hot pepper flakes