May 2016 | Dr. Stephen Gullo

Monthly Archives: May 2016

How Ashlee Simpson Overcame an Eating Disorder

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Ashlee Simpson moved out from under her sister’s shadow (singer/actress Jessica Simpson) with musical hits like “Autobiography” and “Boyfriend.” She was also cast as chorus girl Roxie Hart in “Chicago,” but Ashlee actually started out dancing ballet.

Like many other girls who have dabbled in ballet (i.e. Natalie Portman, Mila Kunis), Ashlee Simpson endured a self-imposed starvation diet during this time. She began dancing when she was 11 years old. At one point, she weighed only 70 lbs. and stood 5’2″ tall. Years later, Ashlee admitted that she’d had a problem with anorexia. Fortunately, these days, Ashlee Simpson seems to have a more positive body image and a much healthier relationship with food. In an interview with “People” magazine, Simpson stated “I hate it when girls lose their curves.”*

Although she occasionally eats fast food and barbecue, Ashlee Simpson generally follows a healthy, balanced diet these days. A typical breakfast is granola and yogurt. If you try granola instead of oatmeal for breakfast, make sure you check the nutrition label. Some granolas have a high sugar content, as do some brands of yogurt.

Lunch is often a salad with lots of green veggies for Ashlee. She also enjoys pasta topped with green olives. Other typical lunches feature turkey and veggie wraps. When she’s craving an afternoon snack, Ashlee Simpson usually reaches for chocolate. We’d recommend eating a square or two of dark chocolate, for antioxidants. A sugar-free, fat-free pudding can also satisfy chocolate cravings.

Ashlee Simpson often enjoys Mexican pizza for dinner, but she covers it in vegetables. We’d recommend making it at home instead of getting takeout to cut down on the fat content. Use a whole wheat crust, some low-sugar pasta sauce, and nonfat cheese. And top the pie with plenty of veggies instead of pepperoni. It looks like Ashlee Simpson could use a little more protein in her diet, so we’d also recommend adding some chicken or marinated tofu to the pizza.

Ashlee Simpson does plenty of exercise to burn off all those calories. She works with the same physical trainer who helped her sister, Jessica, get in shape for “The Dukes of Hazzard.” Ashlee Simpson’s fitness routine often includes a treadmill workout. She also works out on the elliptical machine, jogs up and down stairs, does lunges, and works out with light dumbbells to help tone her arms.

*Source: http://www.people.com/people/article/0,,1139084,00.html

Ashlee Simpson Sample Daily Diet Plan

  • Breakfast: Granola & yogurt
  • Lunch: Salad & pasta
  • Snack: Chocolate
  • Dinner: Mexican pizza with veggies

Ginnifer Goodwin’s Lifelong Healthy Diet

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When Ginnifer Goodwin announced that she’d been on a diet since she was nine years old, she caused an uproar amongst pop culture watchers. People assumed that her being on a diet meant that she was starving herself or that she had an eating disorder. What many people don’t realize is that, strictly defined, a diet simply refers to all of the foods that you habitually eat. Ginnifer Goodwin’s diet doesn’t force her to live on juice cleanses or eat only grapefruit; it simply focuses on healthy, balanced meal planning.

Ginnifer Goodwin debuted on the television crime show, “Law & Order,” but she really came into her own with her role in the magic-infused “Once Upon a Time.” As one blogger put it, “Vampires are out, magic is in,”* and playing Snow White is no mean feat. Ginnifer Goodwin keeps herself in top shape to play the Disney princess.

Ginnifer began learning about healthy food choices when she was nine years old. She was an overweight child, and when Ginnifer spoke with her mother about it, her mother took Ginnifer to see the family doctor. Instead of going on a crash diet, Ginnifer started learning about selecting nutritious foods. She gradually dropped down to a healthy weight range. To this day, Ginnifer continues to use a popular diet service that instructs participants in the basics of meal planning.

Ginnifer Goodwin’s typical daily diet includes oatmeal for breakfast. Ginnifer likes to mix in a small amount of peanut butter and jelly to flavor the oatmeal. She might also eat a piece of fruit, like an apple. Other favorite breakfast choices include an egg white omelet paired with low-fat turkey bacon.

Dieters who follow the same diet program that Ginnifer Goodwin uses will typically eat a large salad for lunch, paired with a veggie burger. Another lunch option is a turkey sandwich stuffed with veggies. A typical dinner menu includes a baked chicken breast, a large salad, and a small potato slathered with salsa instead of fattening butter and sour cream.

Ginnifer Goodwin also keeps her body in shape by dancing ballet. She often works with a trainer who used to be a New York City Ballet ballerina. The trainer has Ginnifer do a bunch of modified ballet moves that also incorporate Pilates. When she hits the gym, Ginnifer prefers using the elliptical machine. She also goes speed-walking outdoors.

*Source: http://www.infinitydish.com/tvblog/supernatural/predictions-for-the-2012-tv-season

Ginnifer Goodwin Sample Daily Diet Plan

  • Breakfast: Oatmeal & fruit
  • Lunch: Salad & veggie burger
  • Dinner: Chicken & salad & potato

Grilled Chicken Salad Recipe

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Grilled Chicken Salad
Serves 4

A mix of crisp grilled chicken, greens, potatoes, and a light herb dressing, this salad is a meal in itself!

2 boneless chicken breasts

Marinade
2 tablespoons olive oil
½ teaspoon dried thyme
2 tablespoons balsamic vinegar
1 garlic clove, minced
1 bay leaf
¼ teaspoon salt
½ teaspoon dried rosemary
Dash of black pepper

Dressing
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 tablespoons canola oil
½ teaspoon dried thyme
¼ cup vegetable or chicken stock
½ teaspoon paprika
3 tablespoons vinegar
Salt
Black pepper

Salad
2 medium red potatoes, rinsed and quartered
½ cup green beans, rinsed, trimmed, and halved
1 carrot, peeled and thinly sliced into 1-inch slices
½ cup mixed vegetables (broccoli and cauliflower florets, snow peas, 1-inch slices of zucchini)
1 head green leaf lettuce, rinsed, cored, and cut into thin strips
2 medium tomatoes, quartered
1 red pepper, cored, seeded, and thinly sliced

1. Prepare the grill or preheat the broiler.

2. Slice the chicken breasts in half lengthwise. In a bowl, combine the marinade ingredients and whisk well. Add the chicken and marinate for at least 15 minutes.

3. In a small bowl, whisk together the dressing ingredients. Set aside.

4. Fill a small pot with water and bring to a boil. Add the potatoes and cook for 10 to 15 minutes, or until a fork easily pierces the potato. Drain and rinse in cold water.

5. Fill a medium pot with water. Bring to a boil and add the green beans, carrot, and mixed vegetables. Cook for no more than 2 minutes, then immediately drain and rinse the vegetables with cold water.

6. Remove the chicken from the marinade and discard the marinade. Place the chicken on the grill or under the broiler for 4 minutes per side. The cooking time will vary depending on the thickness of the breast. After 8 minutes, check the chicken by piercing it with a sharp knife. The juices should run clear when done. Remove from the heat, let cool a few minutes, then slice into thin strips.

7. In a large bowl, toss the lettuce, tomatoes, and red pepper. Add the beans, carrot, mixed vegetables, and potatoes and toss lightly. Add the chicken and dressing and toss well. Serve on chilled salad plates.

Mariska Hargitay’s Green Meal Plan

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Despite portraying a seasoned police detective on “Law & Order: SVU,” Mariska Hargitay hasn’t let the gory details of her TV job leave her cynical and jaded. She’s also the founder of the Joyful Heart Foundation, which works to help victims of sexual abuse recover and regain their lives. Mariska Hargitay relies on a wholesome diet and regular exercise to give her the energy she needs to work, volunteer, and mother her son, August.

After giving birth to August, Mariska put together a plan to lose the extra 54 lbs. she’d gained. However, she wasn’t about to subject her body to a starvation diet. Mariska also refuses to obsess over her weight or count every pound. Scales aren’t even allowed in her home. Instead, Mariska Hargitay focused on gradual weight loss with a healthy diet.

Mariska Hargitay hasn’t shared her favorite breakfast, but she loves fresh, organic fruits. We’d recommend a bowl of steel-cut oatmeal topped with blueberries and strawberries. For lunch, she might make a large salad filled with dark, leafy green veggies. Mariska adds a shot of liquid amino acids made from soybeans to her salad dressing in order to boost her protein intake.

For snacks, Mariska believes in eating green. She frequently enjoys a homemade juice made from kale, spinach, cucumber, green apple, and celery. She also adds a dash of lemon juice and ginger to flavor the healthy concoction. Other favorite snacks include an apple spread lightly with almond butter, a pear with truffle cheese, edamame, or multigrain tortilla chips.

Mariska Hargitay includes lean proteins and greens with her dinners. A typical dinner might feature roasted salmon with broccoli rabe and quinoa. She also enjoys roasted lamb with rosemary and pan roasted asparagus in miso butter. Mariska is clearly a big fan of veggies, and she’s got the slim figure to prove it. However, we would recommend that she include more protein in her diet by topping her salads with grilled chicken.

Because she had her baby via Cesarean section, Mariska Hargitay waited six weeks to begin her workout program. Once she started exercising, Mariska worked out for 55 minutes, three days per week. Much of her workout focused on strength training with push-ups, lunges, and ab exercises. Mariska also enjoys swimming and walking around NYC. Occasionally, she’ll run on the treadmill, but she finds it boring unless she plays music.

Mariska Hargitay Sample Daily Diet Plan

  • Breakfast: Fruit
  • Snack: Tortilla chips
  • Lunch: Big salad
  • Snack: Juiced veggies & fruits
  • Dinner: Salmon & broccoli rabe & quinoa

What Can You Learn About Dieting From Kevin Federline?

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While Kevin Federline is best known for being the former Mr. Britney Spears (their marriage lasted two years), he did actually have a career of his own. K-Fed’s music ambitions may have tanked, but for years he was a backup dancer for several well-known music acts. All that dancing helped him maintain a trim figure—so why has he also become known for looking tubby in recent years?*

K-Fed blames Britney Spears for his sagging appearance. He claims that his divorce made him so depressed that he started drinking two dozen cans of sugary soda daily. When he wasn’t mainlining sugar, Kevin Federline ate loads of pizza and macaroni and cheese. The average person might have a weight loss wake-up call when they go shopping for clothes or have trouble fitting comfortably into an airplane seat. It’s a little more of a rude awakening for someone who is constantly followed around by photogs. In 2009, Kevin Federline was photographed in swimming trunks at a pool. When K-Fed saw the unflattering pictures of himself, he decided to enlist in “Celebrity Fit Club: Boot Camp”—a weight loss show.

When this weight loss show didn’t work, K-Fed gave it another try with the Australian weight loss show, “Excess Baggage.”

K-Fed’s latest diet attempts include a focus on protein and small meals every three hours. Kevin Federline’s first meal of the day consists of a cup of oatmeal flavored with a small amount of peanut butter. He also eats six egg whites and drinks a protein shake and some orange juice. Kevin Federline eats half of a barbecued chicken for lunch, paired with some brown rice and broccoli.

Kevin Federline’s third meal of the day consists of a steak. He then stuffs his mouth with as many green veggies as he can handle. We’d recommend that he stuff his face with green veggies first, so that he’ll be less tempted to scarf down the steak. K-Fed’s fourth meal of the day might feature grilled salmon and some more broccoli. Kevin eats the rest of the barbecued chicken for his fifth meal of the day, along with more veggies. For his sixth meal, Federline often goes out to eat. His physical trainer recommends ordering more of the same fare that he’d eaten all day, such as chicken or fish with veggies.

Looking at just the ingredients, this diet is healthy. Most of the protein is lean, there are lots of vegetables involved, and there’s even some whole grains. But this looks more like the diet of a bodybuilder, and we haven’t spotted Federline hanging at the gym with Arnold Schwarzenegger yet. If K-Fed really wants to lose weight, we’d recommend swapping out one or two or maybe even three of his many meals for a low-cal snack like nonfat yogurt, fresh fruit, or a whole grain cereal bar. Soup (broth-based, not cream) is also a good tool for weight loss, because it satisfies the appetite without contributing a ton of calories to a diet plan.

Kevin Federline hasn’t been overly chatty about his workout routine. He’s been spotted swimming and tubing down a mountain with his kids. K-Fed has also been seen carting a BOSU ball around, which is used for exercises similar to Pilates and yoga. During his stint on the latest weight loss show, K-Fed does cardio exercises like running around after a ball that someone throws to him.

*Source: http://justjared.buzznet.com/2009/09/01/kevin-federline-fat-pool/

Kevin Federline Sample Daily Diet Plan

  • First meal: Oatmeal & egg whites & protein shake
  • Second meal: Chicken & broccoli & brown rice
  • Third meal: Steak & green veggies
  • Fourth meal: Fish & veggies
  • Fifth meal: Chicken & veggies
  • Sixth meal: Chicken or fish & veggies

 

How Katherine Heigl Learned to Love The Gym 

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Katherine Heigl was a child model. She won an Emmy for her role as Dr. Izzie on “Grey’s Anatomy.” A self-admitted diet-hater and gym-hater, Katherine Heigl had to force herself to work with a physical trainer to get in shape for a movie role. Once she did manage to tone her muscles, Katherine Heigl admitted that she loved the changes in her body. These days, she continues to work out regularly.

Unlike actors like Matt Damon and Christian Bale, Katherine Heigl has been pretty sensible regarding weight loss and gain for movie roles. She had to lose about 10 lbs. for her role in “Knocked Up,” for which she wore a prosthetic belly to resemble pregnancy. Rumor has it that Katherine later gained a few pounds for “The Ugly Truth.”

While working out with her celebrity physical trainer, Katherine Heigl also followed his diet plan. Heigl’s meal planning involved five small meals a day to ward off hunger. On a typical day, Katherine Heigl might eat a healthier version of French toast with low-fat ricotta instead of syrup. Other breakfast options include apple cinnamon oatmeal or oatmeal pancakes with berries. While the pancakes and French toast sounds pretty decadent, they’re made with low-fat or nonfat ingredients. The pancake recipe also calls for a sugar substitute.

For a midmorning snack, Katherine Heigl might drink a mixed berry smoothie or an apple cinnamon smoothie. Other snack options include nonfat yogurt with whole fruit. For lunch, Katherine might dine on a Tex-Mex chicken salad with black beans, or she might eat curry chicken with brown rice.

Katherine Heigl’s second snack of the day might feature cut vegetables with hummus, or she might eat a raspberry parfait. Healthy dinner choices include lemon ginger halibut with roasted Brussels sprouts, or she might eat sea bass with brown rice and edamame. Since Katherine Heigl hates to diet, this meal plan sounds right for her. The snacks throughout the day will help keep her from getting too hungry, and she shouldn’t feel as though she’s depriving herself.

Katherine Heigl has learned to love the gym. On a typical day, she’d work with her trainer to do various cardio and circuit training workouts. A sample workout might include five minutes of jumping rope or stair-climbing, followed by strength training exercises like lunges and crunches, followed by some more cardio.

Katherine Heigl Sample Daily Diet Plan

  • Breakfast: Oatmeal berry pancakes
  • Snack: Berry smoothie
  • Lunch: Tex-Mex chicken salad with beans
  • Snack: Veggies & hummus
  • Dinner: Fish & brown rice & edamame

How Marie Osmond Developed a Healthier Attitude Towards Eating

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Growing up in the public eye wasn’t easy for Marie Osmond. Many celebrities could do well with their own talk show, but Marie Osmond landed this gig when she was a mere teenager. As a young girl, she was especially susceptible to the pressures of the entertainment industry.

Marie Osmond developed an unhealthy body image, and began restrictive dieting when she was just 10 years old. Much like Demi Moore, Marie Osmond became a serial dieter. In an interview with Oprah, Marie Osmond admitted to trying “everything from diet pills to starving (herself) to bulimia.”* Industry pressures contributed greatly to all of this unhealthy, restrictive dieting. When Marie was 14, she weighed 110 lbs. Despite feeling that she was thin, producers of the talk show, “Donny & Marie,” informed her that if she didn’t lose more weight, they would cancel the show. As a result, Marie dropped down to an emaciated 93 lbs.

Throughout much of her life, Marie Osmond has been struggling with her weight and body image. After giving birth to her youngest son, Marie had trouble losing the extra pounds. She was working non-stop and felt worn out, so she started eating more for an energy boost. At her heaviest, Marie Osmond weighed 165 lbs. Her family confronted her, telling her that she needed to take care of herself. Marie Osmond decided to sign up for a diet food delivery service, which also helped her learn how to plan meals.

Marie Osmond’s preferred meal program plans for a couple of snacks throughout the day, so she doesn’t feel overly hungry, which could result in overeating. On a typical day, Marie Osmond might eat whole grain cereal or scrambled eggs with vegetables. A typical lunch might feature black beans and rice (we’d recommend brown rice), or Marie might eat chicken noodle soup. Dinner might feature a healthy, low-fat vegetable and beef stir fry. Other dinner options include Moroccan chicken with chickpeas, couscous, and spinach.

Marie Osmond could also choose from a variety of low-cal diet snacks throughout the day, including cookies and ice cream sandwiches. These snacks might help satisfy a sweet tooth, but we’d recommend some fresh fruit. Marie Osmond apparently agrees with us, because she often supplemented the diet program with her own fresh fruits and salads. Her preferred snack is frozen grapes, which she says is a good replacement for ice cream or sherbet.

Around the time that Marie Osmond signed up for her new, 1,200-calorie meal plan, she also signed up for “Dancing with the Stars.” The long hours of dance practices, combined with healthier eating habits helped Marie lose 45 lbs. Before she began her dance practices, Marie Osmond eased her way back into exercise by taking walks.

*Source: http://www.oprah.com/health/Marie-Osmond-on-Her-Weight-Loss/print/1

Marie Osmond Sample Daily Diet Plan

  • Breakfast: Whole grain cereal
  • Lunch: Chicken noodle soup
  • Dinner: Veggie & beef stir fry
  • Snack: Frozen grapes

#TBT: When Paris Hilton Quit Taco Bell

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Paris Hilton requires no introduction. Even those who don’t care a whit for pop culture are familiar with Paris. The bottle blonde was also once known for her love of fast food, saying how much she missed Taco Bell while she was in jail. Despite eating junk food on a regular basis, Paris Hilton was able to fit into a size zero, leaving us to speculate that she might have also regularly skipped meals.

In recent years; however, Paris Hilton has cleaned up her act, and also her diet. All that fast food apparently caught up with her in 2010, and Paris ballooned from her usual 105 pounds to 125 pounds. Paris’ boyfriend at the time, Cy Waits, encouraged her to watch documentaries on food. He got her interested in eating organic produce and whole foods, rather than processed junk. Paris Hilton also began working with a nutritionist, and a year later, settled into a healthy 115 lbs.

Paris Hilton hasn’t shared the specifics of her organic diet, but before she cut out the fries, burgers, and tacos, she often ate a high-cal breakfast. In an interview with “Ok!” magazine, Paris Hilton revealed that she made a turkey sandwich with lettuce, cheese, mayo, and mustard. While not everyone can stomach turkey in the morning, eating protein is a good way to start the day. We’d recommend low-fat or nonfat cheese and mayo. Paris could also help fulfill her veggie quota for the day by adding some sprouts and tomatoes to the sandwich. And whole grain bread is always a plus.

Despite her fast food addiction, Paris also enjoys salads frequently. For lunch, she often orders a chopped salad with lettuce, garbanzo beans, mozzarella, and salami. Salami isn’t a terribly nutritious addition to an otherwise healthy salad. This processed meat is high in calories, saturated fat, and sodium. We’d recommend topping the salad with grilled chicken instead.

When Paris Hilton wants a snack, she often reaches for Rice Krispies Treats, although sometimes she also eats grapes or cherries. Fresh fruit is a much more diet-friendly way to indulge a sweet tooth. For dinner, Paris Hilton often grabs some fast food, such as a chicken burrito bowl.

When Paris Hilton is crunched for time, she neglects her exercise. Sometimes she goes jogging. Paris has also worked with a physical trainer, logging in a mix of cardio and strength training. She also goes for walks with her sister, Nicky, and enjoys horseback riding.

*Source: Ok Magazine

Paris Hilton Sample Daily Diet Plan

  • Breakfast: Turkey sandwich
  • Lunch: Chopped salad
  • Snack: Fruit
  • Dinner: Tex-Mex fast food

Herbed Turkey Burgers

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Serves 4 to 6

Ground white meat turkey is an excellent low-fat alternative to ground beef. However, prepackaged ground poultry often contains ground-up skin and fat, so buy your own fresh turkey breast and have the meat department grind it for you.

1 ½ pounds ground raw turkey
1 egg
1 tablespoon dried marjoram
1 tablespoon dried basil
3 tablespoons soy sauce
2 garlic cloves, minced
¼ teaspoon black pepper

  1. Preheat the broiler.
  2. Combine the turkey, egg, soy sauce, marjoram, basil, garlic, and black pepper. Form 4 to 6 patties.
  3. Broil the burgers until well done, about 10 minutes, turning once during cooking. Do not undercook.
  4. Serve on toasted protein or diet bread, topped with a slice of no-fat cheese, horseradish, or salsa, alongside a mixed green salad.

Natalie Portman Thought Her Diet Might Kill Her

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Like Christian Bale and Matt Damon, Natalie Portman famously dropped entirely too much weight to play a movie role. She lost 20 pounds on her already slender frame to portray a ballerina in “Black Swan,” alongside Mila Kunis. At one point, director Darren Aronofsky said, “I looked at (her) back, and she was so skinny and so cut I was like, Natalie, start eating.’”*

Some sources have insisted that Natalie Portman did not actually use a starvation diet (as defined by less than 800 calories a day). However, Natalie herself said, “I was barely eating. I was working 16 hours a day.”** Even if Natalie did eat a 1,200 calorie diet, as some have said, she was dancing for hours on end every day. That many calories wouldn’t have been enough to meet her body’s needs. Natalie Portman herself said, “There were some nights that I thought I literally was going to die.”*** We’re pretty sure she’s referring to how hungry and utterly exhausted she must have been, rather than to all the injuries that a dancer’s feet typically sustains.

Natalie Portman hasn’t been forthcoming about the specific foods that she ate (or didn’t eat) during her training for “Black Swan,” but we can make a few educated guesses. Many ballerinas skip breakfast, eat a small salad for lunch, and snack on child-size portions of fruit and nuts later in the day, with no actual dinner.** Rumor has it that Natalie Portman actually yelled at someone on set, saying that she couldn’t live on just carrots and almonds any longer.**** It’s no wonder that the poor girl started daydreaming about pasta.

When Natalie Portman isn’t living on only carrots and almonds, she maintains a vegan diet. She might eat a vegan bagel and hummus for breakfast, a pretzel with mustard and field greens for lunch, and some sort of vegan eggplant dish for dinner. We’d expect more salads in a vegan diet.

Some accounts say that Natalie Portman trained in ballet for five to eight hours a day, while others claim it was up to 16 hours a day. Portman’s rigorous ballet training went on for a year. In addition to ballet practice, Natalie swam about a mile a day, did a whole slew of resistance exercises, and did plenty of stretching for flexibility.

*Source: ABC News

**Source: E Online

***Source: Huffington Post

****Source: Celebrity Diet Doctor

Natalie Portman Sample Daily Diet Plan

  • Breakfast: Bagel & hummus
  • Lunch: Pretzel & field greens
  • Dinner: Eggplant dish