Nutrition Advice From Keri Glassman

A regular on the Today Show, Dr. Oz, and countless other television programs, Keri Glassman is one of the country’s leading health experts. We chat with the renowned author about juicing, dieting mistakes and more.

How do you stay in shape when you’re out East? Any favorite places to workout?

I love exercising outdoors as much as possible! I especially love SUP and kayaking. I love running too and it’s so beautiful to run on the back roads and the beach.

What are some of the biggest mistakes people make when they’re trying to eat healthy? 

Skipping breakfast and giving into labels: Just eat food—real food! When people are trying to eat healthy or “diet,” they often fall prey to all those terms on labels. For example, eating “reduced fat” peanut butter is like eating reduced vitamin broccoli! Peanut butter should have all its fat, and if it’s reduced fat, it’s more processed and loaded with additional sugar and other unhealthy ingredients. Another one is overeating after a workout because “you deserve it after that workout.” The truth is you can eat the calories burned in that entire spin class in four bites of a cheesecake!

The buzz on dairy right now is that it’s an inflammatory and countless diets tell people to avoid it. What’s your take on that?

If you’ve never had a problem with it, you probably don’t need to avoid it. There are so many milk alternatives, so if you choose to avoid it just find a replacement. Yogurt, however, I am a big fan of, and unless there is specific reason you are avoiding—some find that eating any dairy causes gas and abdominal bloating and cramps and/or exacerbates sinus conditions and eczema. I recommend keeping it in your diet. Plain low or full fat yogurt is a great way to get in calcium and protein. At the same time, I recommend making your diet high in anti-inflammatory foods such as berries, greens, and healthy fats such as avocados and nuts.

What’s your take on getting your fruits and vegetables via juice at a place like Organic Avenue versus eating them?

I like people to incorporate greens juices into their diet, but don’t make them your entire diet and don’t just ADD them onto your diet. What I mean is if you miss that salad at lunch then getting a green juice with nuts for a snack is a great and convenient way to get your greens in, but if you eat that turkey sandwich you normally have with a glass of water and add in a fruit juice you’re probably consuming extra calories that you didn’t need.

What are some of your favorite package snacks?

Popcorn Indian Fit Popcorn, SeaSnax seaweed, packaged nuts like Eden Organic, Chia Co. Chia Pods, Krave Jerky, Mary’s Gone Crackers Sticks and Twigs, Justin’s Nut Butter packets, and Wholly Guacamole packs.

What’s your go-to healthy cocktail?

Tequila on the rocks with three limes, or if making the cocktails myself, I love to brew a pitcher of green tea and pop it in the fridge to chill overnight. When it’s time for happy hour, I fill a pint glass halfway with ice. Over the ice, I pour 1oz. saki and then fill it to the rim with the green tea. I finish by garnishing it with a twist of lemon.

Any tips for dealing with guilty food pleasure cravings?

Find replacements foods that still hit the spot! For something sweet I recommend frozen grapes or 1oz dark chocolate. For something salty I recommend olives or salted roasted nuts. Air popped popcorn with Parmesan cheese or roasted chickpeas with sea salt work if you’re craving something crunchy. Don’t eat around the craving—if you really want to indulge do so in what I call a conscious manner. It also important to remember to eat enough protein to help keep you satisfied without being hungry right after a meal. Often people that skimp on their protein through the day have bigger cravings at night. Lastly, drink enough—it’s easy to mistake thirst for hunger.