Dr. Neal Barnard
Dr. T. Colin Campbell
Dr. Hans Diehl
Dr. Caldwell Esselstyn
Dr. John McDougall
Dr. Dean Ornish
Daphne Oz is co-host of ABC’s The Chew.
A 2008 graduate of Princeton University, Daphne is the author of the national best-seller, The Dorm Room Diet (Newmarket Press, 2006). She and her book have been featured in The New York Times, The Wall Street Journal, People, The Washington Post, Reader's Digest, Teen Vogue, Seventeen, Cosmo Girl!, and Glamour, and on Good Morning America, Fox & Friends, The Dr. Oz Show, The Nate Berkus Show, The Tyra Banks Show, and NPR's Weekend Edition.
Daphne is an ambassador for and helped found HealthCorps, a nonprofit that equips teenagers with nutrition, exercise, and stress management education in 40 schools nationwide. She is an in-demand speaker on health, diet, and lifestyle issues facing teens and young adults, and is currently developing a campaign to raise awareness about health access and food politics in America, combining web, television, and print platforms.
Daphne's syndicated newspaper column, "Food for Thought," covers topics ranging from alternative medicine therapies, to healthy cooking concepts, to quarter-life crisis coping strategies, to her experience as a newlywed honing her homemaker skills.
The daughter of Dr. Mehmet Oz and Lisa Oz, co-authors of the No. 1 New York Times best-selling book You: The Owner's Manual, Daphne grew up in Cliffside Park, N.J., and now resides in New York City. She tweets about all things food, fun, family, home, health and life from the handle @daphneoz (www.twitter.com/daphneoz). To learn more, please visit www.DormRoomDiet.com and www.DaphneOz.com.
DAPHNE'S NUTRITION TIPS
Breakfast like a king; lunch like a prince; supper like a pauper. This is a great old adage to remind us of how to break up our meals throughout the day.
Wake up to a large breakfast packed with protein, complex carbohydrates, and some fat. (See Gladiator Oatmeal recipe below for an excellent option). Filling up early on a meal that will balance your blood sugar and keep you satiated so you can stay focused on the tasks at hand is a healthy (and smart) start to your day.
For me, lunch is an opportunity to have a small portion of something I love, like a vegan macaroni and cheese or other delicious, if slightly fattening, selection. Remember: It's all about indulging in moderation so you never feel deprived! But I make sure to start the meal with a big leafy salad and some protein, like lentils, red beans, tofu, or hummus, before indulging in my special treat so that I can be satisfied with only a few small bites. Lunchtime is also your opportunity to indulge in a healthful dessert, like fresh fruit or vegan sorbet.
Dinner should be your smallest meal of the day, primarily consisting of vegetables in a light preparation—steamed or gently sautéed, to keep as many enzymes and nutrients in tact as possible—and a small portion of lean plant protein.
Nothing is off limits, so indulge for a good cause!
If you are looking to create a healthy lifestyle, and not just some fad diet, be sure to leave room for the foods you love. Even if they have a bit more sugar or fat than is desirable for those of us looking to lose weight, chances are that if you allow yourself little tastes every now and then, you will feel less and less of an urge to overeat those items.
One cookie never killed anybody, but eating the whole batch out of fear you'll never be able to have them again can certainly send you into a tailspin. You are in control, and having the power to create a flexible healthy eating plan is the most important tool to re-establishing a healthy relationship with food and eating.
Keep the foods you know will tempt you out of the house.
Laziness can be a fabulous deterrent, and sometimes, all you need to ensure you stick to a healthy eating plan is to make it slightly more difficult to get the foods that used to lead you off course. If you really want a specific item, you will need to make a trip to the store, rather than a fridge, freezer, or pantry drive-by. This little bit of extra effort will keep indulging from being a daily activity.
Count to your age before you “cheat."
This is one of my favorites! Before you chow down on someone's leftovers, or a piece of candy or cake that has been eyeing you, count to your age. This gives you time to confront yourself about why you want to eat that specific thing, whether it is going to taste as good as you imagine, and ultimately, whether it is worth the indulgence. What I mean by this is, is this small indulgence going to fuel your resolve to eat healthfully the rest of the week? If the answer is no, walk away and find an alternative.
Additionally, counting to your age between bites of an indulgent food gives you time not only to savor the wonderful taste, but also to limit yourself just to what you need to feel satisfied.
Emotional health and mental health are just as important as physical health.
So often, I used to think that getting in great shape physically would make me happy. This is so not the case! If you are not emotionally and mentally satisfied and stimulated, you could have the body of a supermodel and the health of superman and still be miserable. Give yourself opportunities to feel love, excitement, and growth as you seek to establish an overall healthy lifestyle, and you may find the journey to health as exciting as the end result.
1/4 cup cooked steel cut oats
1/4 cup chopped shallots
1 sprig rosemary, chopped
3 dates, chopped
3 slices tofu Canadian bacon, chopped
3 teaspoons olive oil
salt and pepper to taste
Cook the steel cut oats as directed on the container. Sauté the shallots, rosemary, dates, and tofu Canadian bacon in the olive oil until shallots are translucent and Canadian bacon is heated. Mix into steal cut oats (or serve over brown rice, millet, etc.), add salt and pepper—cayenne or red pepper flakes are great for a little extra kick—and enjoy! Not only is this recipe easy to make, you'll love the combination of sweet and savory, and the presence of protein, fat, sugar, and complex carbohydrate will be sure to power your life in the lion ring!
Tofu Dog Sandwich
Another easy favorite, this is a great snack or small meal.
1 cooked tofu dog, regular or jumbo
1 slice millet bread, toasted
1/2 teaspoon Vegenaise vegan mayonaise
mustard and ketchup to taste
Slice the toasted millet bread lengthwise, to create two thin halves. This technique takes a little skill, but gets it so you have a full sandwich with bread on both sides, or two open faced sandwiches. Also, the thinness of the bread means it won't overwhelm the taste of the hot dog and condiments. Spread Vegenaise on both halves and slice the hot dog on top. Drizzle with mustard and ketchup. Feel free to add lettuce, tomato, onion, and oregano, and you've got yourself a low calorie veggie burger stand in!
A sweet sandwich alternative.
1 banana, thinly sliced
1/4 cup chopped walnuts
2 teaspoons almond butter
1 teaspoon maple syrup
1 slice multigrain bread, toasted
Spread toast with a thin layer of almond butter. Top with sliced banana and chopped walnuts, and drizzle with maple syrup. Serve open-faced. My grandfather used to call this his “Gypsy Sandwich.” It was a treat as a kid, and even more delicious as an adult, knowing that it hits my sweet tooth, while it provides some healthy omega fats in the almond butter and walnuts, potassium in the banana, and complex carbohydrates in the bread.
Sweet-and-Spicy Black Beans with Quinoa
1/4 cup onions, finely diced
1 clove garlic, crushed
1/2 tablespoon olive or coconut oil
1/4 teaspoon habanero pepper, finely chopped
1 cup precooked black beans
1 cup cooked quinoa
fresh parsley, chopped
low-fat vegan sour cream
In an 8-inch skillet, sauté 1/4 cup finely diced onions and 1 clove garlic (crushed) in 1/2 tablespoon olive or coconut oil over medium heat until translucent. Add 1/4 teaspoon finely chopped habanero pepper, more for added heat, and 2 dates, sliced into thin shreds, and allow both to soften and infuse onion and garlic medley. Add 1 cup precooked black beans and sauté, making sure beans are heated through (4 minutes). Mix with 1 cup cooked quinoa, for a sweet and spicy, protein packed vegan meal! Sprinkle with chopped fresh parsley, and add a dollop of low-fat vegan sour cream if desired.