Photograph by Jen Goldberg Photography
You probably recognize HEATHER BAUER as the nationally renowned nutrition expert appearing regularly on your television screen (Good Morning America, CNN and Access Hollywood Live). She’s also a registered dietician, certified dietician-nutritionist, best-selling author, entrepreneur, marathon runner, wife and mother of three. Now, she’s launched her latest venture: The Food Fix, a customized eating program to help her clients slim down and feel invigorated. We asked for a few quick take-away tips. More at heatherbauer.com.
WHAT’S YOUR NUTRITION MANTRA?
“I believe that people need to learn how to eat in the real world. That means no fad diets, no counting points, no weighing food and no pre-made packaged meals. You should be able to make healthy choices whether you’re dining in, out or on the go.”
TELL US ABOUT THE FOOD FIX!
“The program teaches people to make smart, incremental and realistic changes to the way they eat. If you can do this, you’re guaranteed to succeed in any situation. There are three options when you join. Do-it-Yourself, Group and One-on-One. All of them include my complete step-by-step plan, plus recipes, shopping lists, dine out/order in guides and recovery strategies for when you get off track. Group and One-on-One offer increasing levels of personal support.”
WHEN COOKING AT HOME, WHAT ARE YOUR GO-TO WEEKNIGHT DISHES?
“I keep it simple, but simple shouldn’t mean flavorless. I’m a big fan of parchment paper pouches. I’ll fill them with five or six frozen shrimp—no need to thaw—bok choy, bean sprouts, not soy and shiitaki mushrooms drizzled with Coconut Secret Garlic Sauce or another low-sodium sauce. I’ll do the same with tilapia topped with chopped cherry tomatoes, capers, fresh lemon juice and black pepper. I also love buying salmon in single-serve packages to be frozen and thawed when needed. Just season with salt, pepper and lemon and then broil in the toaster oven for eleven minutes.”
PEOPLE OFTEN PACK ON 10+ POUNDS OVER THE SUMMER. WHAT’S THE BEST WAY TO RESET YOUR BODY FOR FALL?
“Write down what you eat and drink so you can see where you’re struggling. Cut out all white refined processed food. Eat three meals with one snack between lunch and dinner. Drink two liters of water a day—the first liter by lunch. Be consistent—you can’t eat well during the week and splurge over the weekend. Watch the bites, picks and tastes; they add up. No snacking after dinner. And, finally, be mindful of volume. You may be skipping carbs, but you’re probably still eating too much.”
5 BITE-SIZE TIPS FOR DINING OUT
1 Take the edge off your hunger. Eat two fiber crackers and drink a glass of water before you go out.
2 Check the menu in advance. Pick two options for your appetizer and entrée in case they don’t have your first pick.
3 Slow down your eating. Put down your fork and knife three times and have your water glass refilled three times before you finish your meal. This will help you leave more food on your plate.
4 Watch alcohol. It lowers your resistance. Sip your drink for a toast and save the rest for your appetizer or entrée.
5 Take the last bite of dessert—no temptation to eat more.