Best Tips for Losing Weight + Foods That Fight Bloat

Airdate: 1/3/14

Join Paula’s Choice Research Team members Bryan Barron and Nathan Rivas as we have an in-depth chat with certified nutritionist and “One-Minute Wellness Coach” Deborah Enos. This show covers what to eat when you need to slim down quickly (hello, special event!), what to avoid eating if you need to keep your energy up, and how to make smarter food choices when traveling—so you don’t return from vacation and find your clothes don’t fit!

Bryan Barron: Hey everyone. Thanks for tuning in and checking out this edition of Be Beautifully Informed with Paula Begoun and the Paula’s Choice Research Team. I am Bryan Barron, Research and Content Director for Paula’s Choice. And I’m here with Nathan Rivas who is our Social Media Community Manager. Hi Nathan.
Nathan Rivas: How’s it going?
Bryan Barron: And today’s topic, we have a special guest back with us who has been on the radio show in the past, so check out that previous show with Deborah Enos. And we’re going to be talking with her in a moment about the best tips for losing weight -- foods that heal and staying healthy.
00:00:38 Deborah Enos is the author of the book, “Weight a Minute! Transform your health in 60 seconds a day.” And her newest book is called “What’s in my Suitcase?”
Nathan Rivas: I love the name.
Bryan Barron: Which is available, is an e-book on Kindle and other devices. We’ll talk more about that in just a moment. Deborah’s unique, easy to read information supplies busy people with quick accurate and generally helpful tips on how to stay healthy, how to eat well on the go, how to lose weight and keep it off.
00:01:13 Deborah is a motivational speaker. She has appeared on local media, her information has been in national publications, as well as local publications like the Costco Connection. She’s been in USA Today, Parade Magazine, Women’s Sports, Fitness, Better Homes and Gardens, Self.
00:01:33 She is an around great person to talk to for anything related to what goes in your mouth and how it affects your health. Deborah, hello?
Nathan Rivas: That’s a great intro.
Bryan Barron: My goodness, Deborah Enos, so before we start talking about some of your best tips for losing weight, tell us about your book, “What’s in my Suitcase?”
Deborah Enos: Well, it came after years and years of business travel, more business than fun, unfortunately. And it seems like every time I go on a business trip I’d either get sick or gain three or four pounds. Every time.
00:02:13 And, you know, obviously I was making some bad choices but part of it is you’re just in a different environment, completely different germs and bacteria. And you’ve got to be careful. People may call me paranoid, but I don’t get sick very often now. So, I’m very careful and cautious. I know exactly what to travel about. It’s not Channing Tatum, but anyway, but I know exactly what to travel with to basically be able to come home, not be sick, not be tired, and be the same weight as when I left.
Bryan Barron: So, without revealing all the contents of the book, because we definitely encourage our listeners to check out that e-book.
00:02:59 Well, first, is it available via, like can you download it on an iPad, or just a Kindle?
Deborah Enos: You can, yup, iPad, regular laptop, any kind of device. And you can find it on my website or at Amazon.
Bryan Barron: Perfect. Okay. So, without giving away the contents of the book, you mentioned that you do do a couple of things that make, as far as you know what to do to stay safe -- or what was that that you said? I was kind of intrigued by that.
Deborah Enos: To boost my immune system so that I don’t come home sick, I don’t come home bloated. There’s nothing worse than being sick and bloated, is there?
Nathan Rivas: I saw Contagion and that—
Deborah Enos: It’s a devilish combination.
Nathan Rivas: After seeing Contagion I don’t think that I’ll ever touch my face again when I’m out in public.
Bryan Barron: Well, okay, so gross factoid is when you check into your hotel room, where would you think the largest source of fecal bacteria would be? The bathroom, right?
Nathan Rivas: Yeah.
Bryan Barron: Yeah.
00:03:59 I think I know the answer to this but I want you to tell our listeners because I remember -- this is shocking. But, yes, I think most people would say in the bathroom.
Deborah Enos: It’s shocking and it’s a good thing we can’t see bacteria because I think we would just never leave our homes. We would be the boy in the bubble. So, number one spot is the light switch. So, you walk into your room, you flip on the lights, and then maybe you go brush your teeth and you have just stuck some icky, ickies in your mouth.
00:04:29 And then the other source which is pretty easy to figure out is the TV clicker. You know, people walk in, they’re tired, they just want to zone out. They hit the TV clicker and they’ve got a whole day of bacteria on their hands which have now transferred. So, I travel with little hand sanitizer wipes and I check into my room and, yes, you can call me paranoid. I’ve been called worse. But I walk in, I wipe down the key areas which are going to be light switches and TV clicker and phone when I call for my wakeup call.
00:05:02 And that’s it. And it’s just a simple thing. And honestly I haven’t been sick -- it’s been a long time.
Nathan Rivas: I’m right there with you on that. When I go to a hotel or when I’m in a new work space, it’s just like a CSI-depth clean job that I do before touching anything.
Deborah Enos: It totally is. I completely agree. So, yes, so that’s one of the things I do. The other thing is I always make sure I carry food. And I wish it could be a lovely fruit salad, but I’m on an airplane and I’m not going to check it through TSA. So, I always travel with protein bars and I always make sure I take a really good low-sugar/high-fiber/high protein bar so that I always have a go to meal. You know, at 30,000 feet, or maybe I just want something to snack on after dinner and I’m in my room and I don’t want to raid the mini bar.
Bryan Barron: Yeah.
Deborah Enos: So, I always food with me.
00:05:56 And it’s got to be really good quality food because you’re usually not getting good quality food on the road.
Bryan Barron: As someone who has been traveling more for work, I can attest to that. And I do try, I’m not quite as -- I’m not on that germaphobic plane completely yet, but one of the things that I have made a habit of is when I do get back to my hotel room I make a beeline for the sink and I wash my hands really, really well.
Deborah Enos: Perfect. Yeah, that’s exactly what you need to be doing. So, for most of us we just need to step up our game a little bit and just do a little bit more than we have in times past.
Bryan Barron: So, Deborah, regarding the energy bars or the protein bars, you mentioned low-sugar. There are so many bars on the market. Based on the research you’ve done, what constitutes low-sugar for an average-sized energy bar?
00:06:49 What should we look for on the label?
Deborah Enos: That’s a really good question. So, there are bars I have found that are absolutely delicious that have five grams of sugar or less.
Bryan Barron: Wow.
Deborah Enos: That’s no easy task.
Bryan Barron: No, that’s --
Deborah Enos: I’m telling you, that is no easy task. I’m happy to tell you the name of it if you want.
Bryan Barron: Yeah.
Nathan Rivas: Yeah.
Bryan Barron: Go for it.
Deborah Enos: Okay, so I love Kind bard. K-I-N-D.
Nathan Rivas: Oh, yeah, okay, I’ve seen those. Yeah, absolutely.
Deborah Enos: They have them at different coffee shops, Safeway, and I think even Target and QFC and Fred Meyer have them.
Nathan Rivas: I’ve seen them at Starbucks as well.
Deborah Enos: But, the Kind bars, the Nuts and Spices line, and there is a dark chocolate seas alt.
Bryan Barron: Ooh! I’ve had that one.
Deborah Enos: It’s so fabulous.
Bryan Barron: It is!
Deborah Enos: That honestly it’s getting close to being addicting. I have to monitor my intake.
Bryan Barron: You feel like you’re being—
Deborah Enos: But these are great because I love the dark chocolate salt combination.
Bryan Barron: Yes.
Deborah Enos: Like I get up usually in a hotel room, I get up in the morning and I want to go work out for just a little bit, just to kind of get the cobwebs out of my brain.
00:07:57 So, I’ll have half of the bar, go workout, come back, have the other half of the bar, and then get ready for my day. And then go and actually have my real breakfast. So, I kind of have an appetizer in the morning when I’m traveling and it makes a big difference. If you don’t eat something, something good hopefully within 30 minutes of getting up in the morning you will eat a lot more calories during the day.
00:08:26 And then the good news if you do get up and eat something healthy like I do with the Kind bar, I burn an extra 150 calories a day by eating within 30 minutes of getting up in the morning. So, that’s like walking a mile and a half on a treadmill.
Nathan Rivas: That’s great. I workout in the morning as well and the first thing I do when I get up is I have like a little tablespoon of peanut butter. Not a full tablespoon, but just something I just have to get in me before I go and I workout.
00:08:56 But, yeah, I agree -- it makes a huge difference, just that small little bite.
Deborah Enos: It makes a huge difference. I mean, it really is a game-changer from your energy standpoint, but also even just from there’s great statistics showing that people who eat breakfast, especially within 30 to 40 minutes of getting up in the morning, lower risk of diabetes, lower weight, lower risk of obesity. I mean, just the list goes on and on.
Bryan Barron: So, for those of you, I just wanted to remind our listeners that we are speaking with Deborah Enos of DeborahEnos.com.
00:09:33 She is also known as the One-Minute Wellness Coach just like Paula is known as the Cosmetics Cop. And she is a health and nutrition expert. And we’re talking with her about best tips for losing weight, foods that heal, and how to stay healthy. Deborah, in terms of whether one is staying home or whether one is on the road and reading a copy of your e-book, “What’s in my Suitcase?” what are some foods that we can stick to when we need to slim down quickly, maybe just have a couple extra pounds of water weight or whatever?
00:10:04 And then what foods should we really, really avoid if we want to not feel loggy, I call it. That sluggish feeling where you just feel like maybe your pants are a bit too tight and the prospect of taking your shirt off is just not appealing.
Deborah Enos: Okay, so let’s just say we’re all going to show up at the Academy Awards next year. We’re going to walk the red carpet together, right?
Bryan Barron: Well yes!
Deborah Enos: Of course.
00:10:32 I mean, it is, honestly it’s on my bucket list. My husband knows before I die I have to go to the Academy Awards. I don’t care if I win, but I just want to be in the audience. So, I’m going to go walk the red carpet. Worst thing I can possibly have a day or two before is bread type of carbohydrates. And I still like carbohydrates, but just know that if you eat a lot of bread, or pasta, scones, all those yummy things that we often crave, for every gram of carbohydrate you eat your body hangs on to twice that size of water.
00:11:14 So, if you eat a gram of carbohydrate your body hangs on to two grams of water. So, that’s how you get bloated.
Bryan Barron: Ah!
Deborah Enos: So, let’s say you had a big bowl of pasta for dinner and you’re wondering, gee, I can’t get my ring off or on or my pants are really tight when I get up from the table, well there are a lot of reasons you probably had bread on the table, too, and all those other goodies, but your body is hanging onto every spare bit of water that it can.
Bryan Barron: So, in terms of eating a meal though—
Deborah Enos: So, cutting back on carbohydrates. Cutting back on the bread. Skipping Subway sandwiches, things like that a couple of days before a big event will make a big difference.
00:11:51 I’m also a huge fan of cruciferous veggies, so these are like the Bok Choy and the cauliflower, and broccoli. Love them. They’re amazing cancer fighters, but they’re also amazing gas producers.
Bryan Barron: That’s where my head went as soon as you said that. I was like I know those are wonderful foods, but how do you avoid the uncomfortable gas that comes afterwards?
Deborah Enos: I know. So, those are great if you’re staying home alone in your apartment on a Friday night.
Bryan Barron: Yeah. Yeah.
Nathan Rivas: Not if you’re going to the Academy Awards.
Deborah Enos: Or, you know, your date has it, too. I mean, you just -- it’s kind of funny. I mean, you just have to pick the right time.
00:12:30 If I’m wearing a pair of skinny jeans and they’re already a little tight I’m probably not going to have the broccoli stir fry. They’re really important to eat and they’re important to eat really a good four or five days a week, but if you’re trying to fit into something I’d skip them for 24 hours.
Bryan Barron: Okay.
Deborah Enos: The other surprising way to get, is it loggy?
Bryan Barron: Yeah, ha!
Deborah Enos: Loggy/loggie, loggie and loggy is to drink carbonated beverages.
Nathan Rivas: Hmm.
Bryan Barron: Oh, like even sparkling water with no calories?
Deborah Enos: Yes. Yup.
00:13:07 So, the calories have nothing to do with it, but they’re bubbles and you’re basically inserting these bubbles into your gut. And that’s, you know, it just makes you very bloated. It doesn’t make you bloated for long. It’s not going to last for 12 hours, but if you’re trying to go out and wear something in particular, and the belt is just a little too tight, it’s probably going to be really tight if you have a bunch of carbonated beverages.
Bryan Barron: Do you find that this is more in terms of just the general issue of bloat, does it tend to affect women more than men?
00:13:43 Because you often hear women -- women will be more vocal about the fact that they feel or look bloated whereas men are just more or less like --
Nathan Rivas: “I’m full.”
Bryan Barron: “I’m full.” Yeah. I feel really full that it’s almost like if a man says, “I feel bloated,” it’s almost like he’s being a bit girly.
Nathan Rivas: Yeah, or making fun of someone as I found out.
Bryan Barron: Yeah.
00:14:04 So that got me thinking, Deborah, like biologically are there differences in the way men and women digest those foods that cause the feeling of bloat, or no?
Deborah Enos: You know, that’s a really good question. And I’m just going to take a guess. But anatomically, you know, we are different in our gut area, men versus women. And I think with women’s fashions you’re just going to see more stomach.
Bryan Barron: Yeah.
Deborah Enos: Except for the Maxi dress, of course, which is so wonderful to wear.
00:14:38 But, I think with men you just have a little more wiggle room, so to speak, in your clothing to get away with being a little bit bloated. But, no, I think you’re right. I think that for some reason it does seem to affect women more than men. I certainly hear it more from women more than I do from men. Maybe they’re just more verbal. I don’t know.
Bryan Barron: Okay.
Deborah Enos: But I would say it’s more of a fashion thing than your stomach.
00:15:04 Your stomach is not going to react differently than a man if you’re a woman.
Bryan Barron: So, getting back to the whole scenario you set up earlier about walking the red carpet, wanting to look your best, what to eat, what not to eat, I know Nathan wanted to ask you about…
Nathan Rivas: Oh, yes, so there’s an interesting topic that I hear about in our social media in some respects.
00:15:30 Well, and I thought it was interesting to see some of your take on this in your website and actually I quite liked it. It was quite sensible. But I would really like you to address the topic of detox dieting that you often see in infomercials.
Bryan Barron: Well, and that you’ll read an interview with someone like Beyoncé and she’ll say, “Oh, yes, I did this two-week cleanse because I had to walk the red carpet at the Grammys and I wanted to look my best.”
Nathan Rivas: Exactly, yeah. I think there are kind of all sorts of meanings of what detox and dieting means, so if you could just kind of break that down for us.
Deborah Enos: Yeah.
00:16:03 And I think, you know, you nailed it, Nathan, which is basically what is detox? Are we talking about really doing an intense cleanse for medical reasons? Or you were just on a two-week road trip and you ate crappy food for two weeks and you haven’t pooped in four days. Excuse me for being so entertaining with that, but I guess this question a lot.
00:16:28 So, here’s the deal. You know, detoxing is really a very American thing. You don’t really see this in other countries, mainly because they’re eating a better diet than we are. So, that’s number one is that people are talking about this a lot because, you know, I can’t remember what the statistics are. One out of three Americans, something like that, are eating at a fast food restaurant three times a week. So, not getting a lot of fiber. Getting a ton of fat. Getting a ton of sodium. Not a lot of fruits and vegetables.
00:16:59 So, if given the opportunity, your body will detox on its own And what I mean by that is you drink the appropriate amount of water for your body size. You eat at least a minimum of five fruits and vegetables a day. Most physicians recommend two fruits and three veggies on a daily basis. If you’re detoxing you might even do more than that. And, you know, don’t go from no fruits and vegetables in five years to eating ten in a day.
00:17:30 You’re going to be so bloated and gassy, you won’t be able to leave your house. But, you know, part of it is just learning to eat better. I think the reason why detoxes are so popular in the US is because we want a quick fix. People stomp their foot in front of the microwave because it’s not fast enough. So, when we hear about Beyoncé doing this detox and it involves lots of water, and lemon, and cayenne pepper, you know, on their own none of those ingredients unless you’re allergic to them are really going to cause you any problems.
00:18:09 But here’s the kicker is that she has a whole slew of health care professionals that she probably talks to or meets with on a weekly basis when she does things like that. So, when she’s detoxing and she has a terrible headache, she can go immediately talk to somebody and they can say, “Hey, you might want to do this, this, and this to get rid of your headache.
00:18:32 Whereas for the rest of us we just deal with it or take more medication. One of the reasons why you get a bad headache when you’re not eating any food is your body is kind of doing a toxic dump. That’s not good for you. That’s why if you’re going to detox, eat more fruits and vegetables, drink more water, do it over the course of a couple of weeks, and what happens is your body starts to reset. And what I mean by that is that all of a sudden maybe you don’t have such a big sweet tooth anymore.
00:19:04 Maybe your craving for salt has really diminished. Maybe you just don’t even think about red meet anymore. You’re drinking plenty of water. You’re craving salads. That’s what happens when you hate, I hate to use the word “properly,” but eat the way your body was intended to be eating. So, I can’t get behind the big detoxes. I will admit that I did try one for fun, not that it was fun.
00:19:30 In January, I had just eaten a ton of just crappy stuff over the holidays in December. And so I’m a big fan of Dr. Oz. So, if you don’t mind me giving him a little plug, I went on his website and I downloaded the Dr. Oz Three-Day Detox. And we did it, my husband and I and our oldest daughter Jordan who is 19. And, you know what, I actually really liked it. And it worked for us.
00:20:00 Now, the reason why we did it, the reason why I did it, is that I really like salt. And I know that I eat way too much salt. And over the holidays I just had way too much. And so what this three-day detox was was basically just a ton of fruits and vegetables, nuts and seeds. Everything was really natural and not processed.
Bryan Barron: There you go.
Deborah Enos: And by the end of the three days, I mean, I didn’t really lose any weight, but for me what happened is that I just felt like I wasn’t craving the sugar and the salt anymore.
Bryan Barron: So, it’s really, Deborah, it’s not so much -- maybe detox is kind of a trendy attention-getting word in a sense.
Deborah Enos: It is.
Bryan Barron: So, it sounds to me that what you and your family started doing was just eating a much larger proportion of healthy minimally processed foods.
Deborah Enos: Right. Right. And so basically what I call it is I had to reset my system, just like you reset your computer, or you take the batter out of your phone and put it back in and it works better.
Bryan Barron: Right.
Deborah Enos: That’s basically what I did is I took my battery out, which my battery was full of salt and sugar, took it out for three days.
Bryan Barron: Thank you St. Nick.
Deborah Enos: I made these great shakes using lots of fruits and vegetables and lots of lemon and lime.
00:21:18 And by the time I was finished I thought, oh my gosh, I just -- I’m not even thinking about putting salt on my food. And that lasted for a long time where I just felt like, wow, I just don’t have the craving for it.
Bryan Barron: And just as an extension of that, and presuming that you kept it going, you probably lost some weight, too, right? Or no.
Deborah Enos: You know, I will have to say that I really didn’t.
00:21:48 And for me, I wasn’t really looking to do -- I was really looking to just maintain my weight. I was just, honestly I just needed to quit using so much salt in my food. And I was also doing a lot of sugar, you know, just again the holiday, you get caught up in the Cs -- Candy. And so I’m at a good weight for my height and so I basically when I saw myself starting to lose a little bit of weight I just added an additional shake each day where it maybe had a lot of berries and some Greek yogurt and things like that.
00:22:23 So, yeah, I think it is possible to lose weight on these detoxes, meaning like the Dr. Oz. I don’t know what Dr. Oz says about it, you know; he’s not a big proponent of quicky-quicky weight loss and neither am I. Really it’s about training your body to crave berries, to crave kale, to really enjoy Brussels sprouts because you’re not walking the red carpet.
Bryan Barron: I’m looking at the shopping list and it’s essentially the shopping list for this detox cleanse, which I personally don’t like the fact that it’s called a detox cleanse. I much prefer our special guest Deborah Enos’ assessment of sort of resetting your system, almost like you’d reboot your computer after it’s gotten a little bit clunky and slow.
00:23:12 But, yeah, it’s like looking at the shopping list is like a walk through the produce department.
Deborah Enos: It totally is. I mean, my basket was full as I got done buying all these items. And, you know, and it was good. And I will say that everything you’re ingesting has all been put through a blender.
00:23:33 And I’ve never been much of a smoothie/blender person, and I have to tell you it really sold me on it. And so I do continue to this day, I probably have four or five blender drinks weekly because it’s a great way to sneak in kale and spinach and things like that into my breakfast.
Bryan Barron: Exactly. Yeah.
Deborah Enos: And sometimes, you know, I will put spinach in my eggs, but sometimes I just don’t have the time to make eggs every day.
00:24:03 And I probably don’t want to have a big heavy breakfast like that every day. So, I just put it in a shake and I love sitting in my office and having such high energy and thinking, wow, it’s ten o’clock, I’ve already had three servings of fruit and two servings of vegetables and it’s only ten o’clock in the morning. I mean, that’s pretty great.
Bryan Barron: That is. Yeah.
00:24:28 You really have to plan ahead to get that many into your diet because it’s just, you know, how do you counsel the individuals you work with, the groups that you speak to, again, we’re talking to Deborah Enos, nutrition expert and motivational speaker, author of “Weight a Minute!” and the new e-book, “What’s in my Suitcase?” which you can find at Amazon’s Kindle Store are at Apple’s iBook Store. Deborah, how do you counsel people who are having a hard time eating healthy?
00:25:02 The willingness to do so is there but in practicality they say they just can’t make it work. Their lives are too busy.
Deborah Enos: Yeah. And I’ll be honest with you, it’s intimidating. When you think about how many fruits and vegetables you need to try to fit into a busy workday, it’s intimidating. And on average you should be getting, as I mentioned, five fruits and vegetables a day.
00:25:27 But, if you do a little bit of research you’ll read maybe American Cancer Society, they want you eating ten fruits and vegetables a day. And honestly that would be in a perfect world, oh yeah, I am right there. But I will have to say that when you’re on the go and you’ve got to get here and there it’s not easy. So, the way I start with my clients is saying, “You know what? You’re probably eating more than you realize, meaning fruits and vegetables. And I show them what a serving size looks like.”
00:25:58 So, if all of our listeners make a first right now and look down, a fist is a perfect serving size for a fruit or a vegetable. So, if you think about that giant apple that you sliced and had for your 10am break today, that could be 1.5 fists. So, you actually maybe had 1.5 servings of fruit already today. Now, when it comes to berries, it’s half of your fist. So, if you put a bunch of berries on Greek yogurt today, you might have already have had two servings of berries.
Bryan Barron: I am eating way more berries than I give myself credit for.
Deborah Enos: Good.
00:26:36 So, half a cup is a serving and they are phenomenal for you. Recent American Heart Association, actually, you know what? It wasn’t American Heart Association. I think it was, I’m not sure who did the research, but what they found is that if you had berries, and this was done just on women, three times a week lowered your risk of heart disease by 31 percent.
Nathan Rivas: That’s amazing.
Deborah Enos: Berries three times a week. That’s a cup and a half of berries a week. Those are phenomenal statistics.
Bryan Barron: Was that controlling for other factors, Deborah, such as age, smoking history, just other lifestyle factors? Or were --
Deborah Enos: You know, a great question.
00:27:16 I’m pretty sure, I can check and find out.
Bryan Barron: They usually do.
Deborah Enos: It was focused on dietary changes alone.
Nathan Rivas: Yeah, they usually do have some sort of study control.
Deborah Enos: They’re going to definitely have a smoker group and other, you know, obesity. But, you know, if you think about it, and this is also based on that lovely Mediterranean diet as well, is that it doesn’t take a lot to get three servings of berries in in a week.
Bryan Barron: No.
Nathan Rivas: No.
Deborah Enos: You just space them out. It doesn’t need to be Monday, Wednesday, Friday at 10am. I mean, you can just have them whenever you want. We live in a beautiful place, Pacific Northwest. Go to any farmer’s market this weekend, or wherever it is that you live, go to your farmer’s market. You’re going to get a great deal on berries.
00:28:04 And then bring them home, wash them, put them in your freezer, you’ll have them all winter.
Nathan Rivas: Deborah, what do you think about supplements in diet? I’m sure that you’ve probably heard clients who say, oh, you know, I think I’m really still too busy to fit in all of these oranges or these vegetables. Can I just take a vitamin C supplement and still reap those same rewards?
Deborah Enos: Yeah, and I do get that question a lot.
00:28:27 And my tag line is that I am the One-Minute Wellness Coach. So, I don’t like to do anything personally that takes longer than a minute when it comes to my health. It would be great if we could just take a handful of pills and all of our nutritional needs are met. But the biggest challenge is that this is still practice. I mean, yes, it’s science, but we just don’t know everything that’s in an orange.
00:28:57 We don’t know everything that’s in a blueberry. And so researchers try as hard as they can to take that blueberry and turn it into a pill, the same thing with oranges and citrus fruit. But there’s always going to be something lost in that translation from real food to supplement. So, what I will say is, again, as the One-Minute Wellness Coach I’m not going to give my clients 25 different supplements to take on a daily basis. So, I interviewed a bunch of different doctors and I said, “Okay, you know what? I’ve got busy people I work with. They don’t want to take 25 things a day. What advice would you give them in three steps?”
00:29:39 So, the number one, if you live in a dark climate is to make sure you’re supplementing with vitamin D. That was the number one thing on these doctor’s lists. And I thought that was fascinating. So, if you live in a darker climate, or you’re just inside a lot, you don’t get a lot of sun exposure, you know, you might want to talk to your doctor about supplementation of vitamin D.
00:30:00 Number two was fish oil. These doctors really felt that number two on the list should be fish oil. Now, I also will say this is a good conversation to have with your physician because there are different types of fish oil. There are some fish oils that are geared more toward heart health. And there are some fish oils that are geared more toward brain health. And what I mean by that is helpful with depression or ADD-HD.
00:30:32 I mean, there are a lot of different things that both of these supplements can be helpful with.
Nathan Rivas: Deborah, I’m sorry, I was wondering actually, this is a good topic to bring up. Wanted to see what your thoughts are on some of the recent research about omega-3 fatty acids.
Deborah Enos: And prostate? Yeah. It’s really interesting. The studies, what I’ve read so far, and I’ve received this information from about four different physician groups.
00:31:01 And people in my industry, so the nutrition industry, is that the study is so flawed that we really need to wait until there are backup studies. And quite honestly that’s really the way I operate. There are literally thousands of studies proclaiming the wonderful benefits of fish oil. And there have been very, very few that say, “Oh my gosh, this could cause this problem and that problem.”
00:31:34 And when those negative studies do come out they’re usually -- they usually have not been the same level of quality as the other studies, if that makes sense. So, what I’ve read, honestly I’m not concerned about fish oil causing prostate problems. But, again, this a great question to run by your physician. I’m not an expert in prostate health. So, again, this is a great question to run by your physician.
00:32:10 And the other thing I’ll say about fish oil is that it is a blood thinner. So, for example, my dad has some heart issues and he’s already taking a blood thinner. And his doctor will not okay him to take supplemental fish oil. Supplements are medication -- I mean, I can’t say they’re a medication, but in many cases they can cause some pretty major effects in your body.
Bryan Barron: Yeah, or they can interact with something you’re taking.
Deborah Enos: Pardon?
Bryan Barron: Just to add on to that, or the supplement you’re taking may be just fine on its own, but then you add in a prescription medicine like for example a cholesterol lowering statin…
Deborah Enos: Absolutely.
Bryan Barron: And the one that comes to mind that has a ton of precautions about mixing with medication as far as food is grapefruit.
Deborah Enos: That’s absolutely right.
00:33:06 You are up on this topic. And it’s very true. And so, you know, I’ve been in this business now for I think 23 years. And I never, I mean, I thought supplements were interesting and I can see taking this and that at certain times of your life. But I was never a big proponent of them. And then about, this was 15 years ago, I had a client and she was taking a ton of fish oil for whatever reason she was taking it. It wasn’t on my recommendation.
00:33:34 And she went in to get a facelift. And this is 15 years ago where physicians didn’t really say, “Hey, what are you taking?” It was just she went in for her facelift. Well, they get started on her facelift and they got half of her face lifted She was bleeding so profusely they had to stop the surgery and she had to go home and wait for six weeks for all the fish oil to leave her system before she could go back and get the rest of her face lifted.
Bryan Barron: Oh my goodness.
Nathan Rivas: You know, that’s a great point that I’m glad that you mentioned is that, I think a lot of times there’s a tendency for consumers to look at supplements as really just not being a serious thing. They’re like, oh, I’m going to take a mega dose of vitamin C, or I’m going to supplement with vitamin B.
00:34:23 And they don’t really think about the fact these are, I mean, these really do have actual, you know, effects on your body and they’re not just something that you should take lightly. It’s really something that you need to consider.
Deborah Enos: And I think because you don’t buy them from somebody in a white coat you just don’t take it seriously. But that was 15 years ago. I will never forget that story because all of a sudden it was like, oh my gosh, you know, I haven’t been taking supplements seriously enough. And, you know, in the wrong hands with bad advice it’s dangerous.
Bryan Barron: Yeah.
00:34:56 We have an article on our site, Deborah, about how to prepare for cosmetic surgery. And everything from the pre-consult with the doctor until the after care at home, and I’m almost positive, I can’t say for sure without looking it up right now, but I’m almost positive we mention telling your doctor if you take omega-3 fish oils.
Deborah Enos: Oh, absolutely. Yes.
Bryan Barron: And we really stress in the article, whether you’re having a facelift or open heart surgery or arthroscopic surgery, whatever it may be, when the doctor, or nurse, or physician’s assistant asks you what supplements are you taking, tell them everything.
Deborah Enos: Tell them, honestly.
00:35:38 I mean, and I’m kind of a -- when I go to the dentist I’m a bit of a bleeder, so I can’t do fish oil for I think they ask me a week before I go in to get my teeth cleaned. And that’s just to get my teeth cleaned. So, imagine if you’re getting a full surgery. You’ve got to start looking at supplements as something that really is serious. I’m not saying it’s serious good/serious bad, but if you’re taking something, do your research.
00:36:06 Talk to some different health care professionals. Don’t just say, “Well gosh, I heard about this on a TV show.” You know, there are a lot of TV shows out there that really promote a lot of supplements.
Bryan Barron: Yes. Ugh.
Deborah Enos: And I met a gal at one of my talks that I gave about six months ago. And there was somebody she followed on TV and they promote a lot of supplements.
00:36:28 And she said she was up to 32 a day.
Nathan Rivas: Ooh! Wow!
Deborah Enos: And I thought, you know, what they don’t tell you is everything still needs to get filtered through your live. Your liver is kind of like the filter on your hot tub. Your body is the hot tub and your liver is the filter. You’re asking your liver to do a heck of a lot of work that may not be necessary.
Bryan Barron: And they interfere with the filtering with stuff that you ordinarily wouldn’t think about being bad, like that glass of wine, or whatever meal you had that may have had too much saturated fat.
Deborah Enos: Yes.
Bryan Barron: Deborah, before we wrap up and say goodbye to you, and if you are hearing this later in the broadcast, we’re talking with Deborah Enos, author of “Weight a Minute!” and the brand new e-book, “What’s in my Suitcase?” which I am going to download as soon as we’re off the air here.
00:37:28 I have to know what your next book is going to tell me about how to travel and eat well on the road.
Deborah Enos: That’s right. I’m your woman.
Bryan Barron: Oh, and you can visit Deborah’s website. It’s DeborahEnos.com. There is some great information there. Extra tips, recipes, all kinds of good stuff. Deborah, for adults who are, this is somewhat of a personal question but I know it applies to a lot of our readers, for adults who are in their forties or creeping toward their forties, you would agree that it’s true for both men and women that the older we get the harder it is for us to lose weight?
00:38:08 Yes?
Deborah Enos: You know, that’s a great question. I actually don’t believe it.
Bryan Barron: You don’t? Okay.
Deborah Enos: I don’t.
Bryan Barron: So then I want you to tell me why you don’t believe it, but then my actual question is for men and women, really this applies to men and women of any age, but particularly into middle adulthood, when we are at what we think is an ideal weight, what are some of the best ways that we can stay there?
00:38:35 Maybe within plus or minus three pounds, but stay within that range so that we don’t get progressively heavier decade to decade and by the time we’re in our seventies we can’t see our feet anymore.
Deborah Enos: Yes. Okay, so here’s why I will have a very interesting debate, albeit quick, because I know we’re on the side of time.
00:38:55 I don’t think it’s harder to lose weight as you get older. I think what happens is it gets harder to lose the weight where you want it to be gone. What I mean by that is belly fat. Is belly fat an issue?
Bryan Barron: For me? Um, you know…
Deborah Enos: I mean that in a loving way.
Bryan Barron: I don’t think that I have a belly right now, maybe a little one, but at one point in my past, in my fairly recent past I did.
00:39:30 And I was pushing 200 pounds. I’m about 165 right now.
Deborah Enos: Wow. Good for you.
Bryan Barron: And when I got all that extra weight off I just, I never want to get to the point where I don’t like the way I look with my shirt off.
Deborah Enos: Totally hear you.
Bryan Barron: And it might sound completely vain, but that’s what motivates me.
Deborah Enos: What happens is that we have a more difficult time usually with gut, I’m going to call it gut weight. Here is why we have a more difficult time. You know, we’re almost 40, or we’re almost 50, almost 60, we don’t sleep as well as we used to.
Bryan Barron: Ain’t that the truth.
Deborah Enos: We have a lot more things to get in our way from getting to the gym and, you know, eating well, all of those things that I was talking about.
00:40:09 Would you believe if you have a bad night of sleep, again, you’re almost 40. Maybe you’re not making as much melatonin as you may when you were 18 so you’re not sleeping as well. You have a bad night of sleep. On average you will eat 221 more calories the next day, mainly from carbohydrates.
Bryan Barron: Oh no!
Nathan Rivas: Oh no.
Deborah Enos: So, that doesn’t happen in your twenties. That’s why you had a different looking figure in your twenties versus when you’re in your forties, or fifties, or sixties. And so there are, I would call it the perfect storm.
00:40:45 Here’s the other one is you probably drink a little bit of alcohol a few nights a week maybe every day you have a glass of wine with dinner. What happens is your body really loves those calories it gets from alcohol and it has a tendency to store them more in the tummy area.
Bryan Barron: Ah-ha, okay.
Deborah Enos: Also, let’s say you’re on the run.
00:41:08 You’re really busy. You’re not getting your fruits and veggies in. You’re eating more convenience stuff. You’re running into Subway. Well, again, there’s that bread we talked about earlier where every one gram of bread that you have you hang onto two grams of water and it’s usually going to get deposited right around the guy. Now, for women as we age, we start to lose -- our hormones are not as active as they used to be.
00:41:36 And so what happens is, your body in an effort to make menopause, pre-menopause easier, it tries to put more fat around your female organs because there’s a high level of hormones in your fat. And that’s why you see women who are going through menopause or past menopause and they sometimes have a pretty good size tummy.
00:42:05 And it’s a lot of factors. But one of those is the hormone issue. And your body is honestly doing it to try to take care of you. It wants you to have a happy life and it wants you to have more hormones. So, what it does it is kind of pumps the fat into that area. Packs it in. So, I will say that I think it’s not easy to maintain your weight as you get older. You probably are going to have to work a teeny bit harder than you were when you were 25.
00:42:32 But I think you can also work smarter and not harder. And what I mean by that is if you’re not sleeping at least 6.5 hours a night, you’re going to have to be really careful maybe that night with alcohol. If you’re really tired, instead of running into Subway or go and getting a bagel, you’re going to need to make sure you’re getting some really good lean protein sources. And so our choices need to change as we get older.
00:43:01 And the average American is not eating the recommended amount of fiber. And that seems to happen as we get older because, again, we’re buying convenience foods. And so, again, having more fiber is also going to be helpful. Now, what was the last part of your question?
Bryan Barron: I have been so into what you’ve been saying about belly fat and female hormones that, no, I know.
00:43:30 The last part of my question is how, regardless of one’s age, when you reach that point where you feel like you’re at your ideal weight, I’m not talking about what it says on some medical average chart. I’m talking about where a person just feels comfortable. Their clothes fit the way they want. How do you stay within that range plus or minus three pounds without turning your diet into something that becomes very rote and boring?
Deborah Enos: Great.
00:43:57 And that’s exactly where I am. So, when you were asking me about that Dr. Oz Three-Day, you know, I didn’t really want to lose any weight. I know that’s a crazy comment to hear from a 48-year-old woman, but I didn’t really need to lose it. I’m happy where I am. I’ve been this size now for about 11 years. And so what do I do to make sure that I maintain this weight, and this is not just advice for me but for anybody. Number one is before I go to bed I have a workout plan for the next day.
00:44:31 I never go to bed without thinking about what I’m doing for activity the next day. That is the number one thing that keeps me at this weight.
Bryan Barron: Okay.
Deborah Enos: So, if you wake up and you ain’t got a plan, guess what? You’re going to have a plan to go buy some new clothes and they’re going to be bigger.
Nathan Rivas: Absolutely.
Deborah Enos: So, I lay my clothes out the night before so the first thing I see in the morning, oh yeah, I’ve got to go to hot yoga. Or, oh yeah, I’ve got to go run my dog. I’ve got to do something -- I exercise six days a week.
00:45:00 It’s not all hard. Like today I was really in a hurry to get to a meeting so I walked my dog for 15 minutes. You know, that’s probably not going to be enough to burn off some belly fat, but it’s enough to get my endorphins going. And I feel like I at least did something. So, I’m not saying I’m running 10 miles every day, but I do move my body every day. The other thing that I have to do without fail is I have to have a great afternoon snack everyday at about 4 o’clock.
00:45:36 Because my problem area is dinner. Most of my clients in the last 23 years do not gorge and eat a pint of Haagen-Dazs at 7 o’clock in the morning.
Bryan Barron: No. I would agree with that.
Deborah Enos: When do they do it? They do it at 9pm when they’re already full from dinner.
00:45:55 Fastest way to gain weight is to eat about an hour or two before bed. So, I can still have a snack at night, but if I have a great snack at four o’clock, by the time I get home from work I have a good dinner, but it’s not Thanksgiving.
Bryan Barron: What do you consider a great snack to have at 4 o’clock? Are you taking handful of nuts?
Deborah Enos: I often will have an apple with a tablespoon of peanut butter. Some days if I’m not going to see people in my office I might have hummus, because hummus gives me terrible breath but it’s a great snack.
00:46:31 So, I might bring hummus to work with a bunch of sliced bell peppers and carrot sticks and maybe like four or five olives with it. Sometimes I just make sure I keep leftovers from my lunch. I don’t eat my whole lunch. So, I might have a little green salad leftover with some chopped up chicken or, you know, black beans on it. So, every afternoon, about two hours before I go home from work I always have a good substantial snack.
Nathan Rivas: It sounds like really just planning. Just taking a little time to plan makes a big difference.
Deborah Enos: It’s planning.
00:47:05 And so that is kind of the icing on the cake is that if I don’t plan for my workout it doesn’t happen. If I don’t plan my food I gain weight. And I don’t feel good. More importantly I don’t feel well. So, you know, it really does come down to planning. I hated planning for most of my life because it felt like my life wasn’t spontaneous, but like you were saying, how do you make this work so that it’s not kind of rote and boring?
00:47:36 I actually plan it, and you know what? Planning it makes it more interesting. I would have never tried maybe Amaranth or Quinoa or some of these new grains if I hadn’t opened up a cookbook or gotten on FoodNetwork.com and downloaded some recipes. So, sometimes you need to take a couple of hours on a Sunday and try out some new recipes.
Bryan Barron: Yeah.
Deborah Enos: You have to commit something to it.
00:48:05 And we plan money to pay for our taxes, hopefully. We plan vacations.
Bryan Barron: We plan for retirement.
Deborah Enos: Pardon?
Bryan Barron: Just adding to that, we plan for retirement, or at least we should be.
Deborah Enos: Right. Exactly. We plan for retirement. But we don’t often plan how we want to look in five years.
Nathan Rivas: I thought it was interesting just to know, you’re very active on social media, and looking at your feed on Twitter and Facebook, you’ve got a lot of good little snippets of information and just sort of almost like little inspirational comments and bits of data that I think are also really helpful for those who are kind weighing on it, “Do I want that Snickers bar or should I have that apple?”
00:48:45 But I think that’s another good thing to mention is to make sure that they check you out on Twitter at Deborah Enos and on Facebook, Deborah Enos as well.
Deborah Enos: On my social media, the Twitter and the Facebook, I really try to say, hey, I’m going for a walk here’s what I’m doing. Or, here’s a new recipe I just tried out for dinner. And it’s really real. I want to show people that even at 48, with two kids, and a husband, and a dog, and I make all our own food, I mean, I’m busy, but I can still maintain my weight. And I have more energy at 48 than I did at 28.
Bryan Barron: Wow.
00:49:22 Well, Deborah, when we brainstormed topics for our shows and wanted to do another one on diet and healthy eating, you were the first person that came to mind.
Deborah Enos: Aw. Thank you, guys.
Bryan Barron: And once again you bring a ton of great information to our show and I encourage our listeners to check out your new book, your new e-book, what’s in my suitcase. Go to DeborahEnos.com, follow her on Twitter. Check out her Facebook page. She is a font of information. And as you’ve heard, if you’ve been with us the whole time, it is practical information that you can really use and it doesn’t take a lot of time which is why she’s the One-Minute Wellness Coach.
00:50:00 Deborah, thank you so much for being with us once again and I hope that you’ll join us in the future.
Nathan Rivas: Thank you, Deborah.
Deborah Enos: I would love to. It’s always such a great pleasure to be on this show.
Bryan Barron: Well, we appreciate your time and your friendly nature and all of your tips. They’re wonderful. And talk about something we can walk away from and say, you know, I’m going to think harder about that, or I’m going to look at that in a different light. So, again, thank you so much and until next time.
Deborah Enos: Sounds great. You guys have a great afternoon and evening.
Nathan Rivas: You too Deborah.
Bryan Barron: You too. Bye-bye.
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