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Richard Katz 60, Radiologist









How he did it


“I’ve battled a weight problem my whole life: I’ve lost 20 to 30pounds at points, but gained it back every time,” says Katz. That all changed when Sophie Pachella (now Anson), founder of weight·management and nutrition consultancy EatStrong , (, instructed Katz to replace processed and sugar·heavy foods in his diet with healthier, protein·rich options. “I used to have a buttered roll for breakfast, Chinese takeout for lunch, candy for a snack and whatever was on the menu at dinner,” says Katz. “Sophie told me to stock my refrigerator with fruits and vegetables, which I eat with nuts, hummus or something else with protein. She also told me to eat every couple of hours, even when I’m not hungry.” The best part: This change in habits is no diet. “It fits into my normal lifestyle, and the options l have to choose from aren’t disgusting,” Katz says 


Start Now


If you lack time:Adjusting your diet so that you’re frequently eating minimeals will initially require a small time commitment: Pachella advises taking five minutes every morning to plan your day’s food, to avoid situations in which you’ll be hungry. Once you have a dozen go-to options, figuring out what you’ll be eating is as simple as grabbing items from your cupboard on your way out the door. In a pinch, the corner deli works too: “Ican always find a snack,” says Katz. “If I’m hungry, I have a handful of almonds or a protein bar.” If you’d rather fork out than plan ahead, Sophie can recommend meal delivery services in your area.


If you lack motivation: “If you’re not hungry, you aren’t craving food, which makes it easier to stick to eating healthily,” says Pachella. Recruit a supportive friend to report your eating patterns to, and who can coach you through setbacks. “Most of my job is positive feedback!” says Sophie. “I have to remind people that even if they slip up once, they’ve likely eaten healthy five other times that day.”


If you lack cash: Hiring a nutritionist can be pricey-Sophie charges $575 for an initial consultation and $1,750 for ten followup sessions-but she freely admits that her services are not a requirement for success. “There are subscription-based online communities to help you chart your progress, which cost about $5-10 a month,” she says. Once you have the information, cut down on food expenses by planning ahead and buying in bulk: Loading up on frozen veggies and proteins at Costco and Trader Joe’s isn’t just cost-conscious, it can even be more nutritious than buying fresh. “Frozen foods are wholly preserved when flash-frozen, so they are more nutritionally complete,” Sophie says. Pressed for shopping time? Do it online and have your week’s victuals delivered from FreshDirect.


The Basics

Make sure to eat something every two to three hours, whether it’s two spoonfuls of almond butter or a cup of Greek yogurt (higher-protein and lower-carb than other yogurt) and a banana, “If you eat several times a day, your body becomes more efficient at burning calories.” says Sophie. Since no one wants to be a slave to preplanned meals in Tupperware, Sophie offers tips for ordering when eating out. “You can eat healthily anywhere as long as you know how to order. For instance, at an Italian restaurant, get the seafood pasta—but tell the waiter to hold the pasta and double the seafood.” Sophie’s favorite is Del Frisco’s (1221 Sixth Ave at 49th St 212-575-5129), an “accommodating” steakhouse that serves great meat, grilled fish, crabmeat cocktails and grilled vegetables. And keep in mind that your bodega does more than toasted bagels with cream cheese: “You might get asked to repeat your order for a 12·egg-white omelette, but it’s not something the counter guy hasn’t heard before, “ says Sophie. “Just be pleasant and ask nicely.”

America's "Biggest Loser"

Some people say I’m sassy and spontaneous, and I guess I would have to agree. I’m 28 years old, live in the heart of Philadelphia as in The Liberty Bell is my neighbor, and used to be FAT! 308lbs to be precise!


Overweight my entire life, I tired to never let my weight hold me down, but over the last two years I felt as if my weight started to suffocate me and I knew I had to make a change. I’m an extrovert, with the ability to talk to anyone, anytime, anywhere, I’m always ready to crack another joke or bust out a dance move when I hear one of my favorites song. I’m also very competitive, and love to be number one. So I figured what better way to change my life, then on National Television!


Enter Biggest Loser. I applied for the show, and was extremely blessed/lucky to not only get picked, but I made it to the finale 6 of Season 4! It was the BEST experience of my life. I not only lost 105lbs (and two front teeth!), but I completely transformed my life. It’s important to be healthy physically, but just as important to be mentally healthy as well.


Now, as one of America’s “Biggest Losers”, I want to continue to demonstrate the same strong will and competitive drive that helped me lose over 100 pounds and lose twenty more! I have kept all of my weight off for over a year and just had a body lift ( to get rid of my excess skin and feel it’s time get to my goal and make my transformation complete. I want to finally be able to work that bikini! I hope you enjoy my journey, I hear Sophie is the best, and I am going to prove it!

American Baby "Losing It" contest

No starving allowed on this monthlong meal plan especially for new moms by Sophie Pachella, American Baby nutritionist.


Diet Week 1

As you scan this diet, we hope you notice that there's quite a lot of food. When you eat lean protein, fruits and vegetables, and whole grains, calories go a lot farther than they do with processed foods. FYI: You're averaging about 1,500 calories, 149 grams of protein, 130 grams of carbs, and 38 grams of fiber a day (more if you're breastfeeding and working out). Depending on how much you have to lose and how active you are, you can lose up to two pounds of fat per week on this plan. Read on for a month's worth of meal plans, dieting tips and tricks, and more info.

Healthy Eating During Pregnancy

(CBS) If you're pregnant, chances are, you're craving chocolate and chips instead of veggies and lean proteins. But there are ways you can eat healthy and satisfy your cravings too. Nutritionist Sophie Pachella has some tips.


First, understand your cravings. Some people think that they crave chocolate or starchy foods because the baby needs them. In reality, Pachella says that we probably just need the quick energy boost that these foods provide. "Most pregnant women say that they're often tired, they feel under the weather," says Pachella. "They're looking at these foods to give them that energy pick-me-up."


Many pregnant women also turn to junk foods because they are turned off by certain healthier choices, like vegetables. Pachella suggests hiding these foods within other foods that you enjoy, like soups or brownies. "When we're pregnant, we have a very heightened sense of smell. So, all of a sudden, vegetables, which you might have actually found appealing before you got pregnant, seem to be such a turn-off," says Pachella. Try pureeing bland veggies, like white beans or pumpkin, and mixing them in with your favorite recipes.


Also, try to curb your unhealthy cravings. Have a healthy snack first, like cheese or fruit, but promise yourself that afterwards, you'll give in to your craving. This helps you control your portions. So, instead of eating an entire bag of potato chips, you may only have a few because the healthy snack will fill you up first.


Another problem many pregnant women encounter is that classic proteins, like meat or fish, make them nauseous. If you can only stomach small amounts of these foods at a time, try getting protein from other sources instead. "These days, most carbohydrate based foods come with protein alternatives. So, you can get protein pasta, protein bagels, protein muffins," says Pachella. Other foods, like nuts and yogurt, contain protein as well.


Remember that perfection is not the goal. If you're hungry, eat! It's okay to have some ice cream or a cheeseburger every so often. Just try to balance these cravings out with other, healthier foods to get the nutrition your changing body needs. "So many of us become so worried about doing the right thing. We think that everything that we do is going to affect the baby, and at the end of the day, the baby is going to be okay," says Pachella.

Losing The Last Few Pounds

(CBS) If you're having trouble losing your baby weight, listen up; Sophie Pachella, writer and nutritionist, has some tips for shedding those extra pounds.


First, keep your weight loss in perspective. It took you nine months to gain your baby weight - you won't be able to lose it overnight. Our culture is bombarded with images of celebrities who look fit and beautiful only a month after giving birth, but these weight loss stories aren't true-to-life for most women. "Realistically, if you have ten pounds to lose... it's going to take you about ten weeks. You're looking at a pound a week," says Pachella. Remember that weight loss could take longer if you have more to lose, too.


Changing your eating habits is one step in the right direction, and eating frequently is one key to dropping those last few pounds. Pachella suggests eating every 2-3 hours to keep your metabolism up. "A lot of people make the mistake... of depriving themselves and going for long periods of time without eating, which actually slows the metabolism down," says Pachella. This can decrease the speed of your weight loss and make it harder to slim down.


Exercise will also rev up your metabolism, and it burns calories, too. Pachella suggests exercising 2-5 days a week for roughly 30 to 45 minutes per workout session. "You want to mix it up. You don't want to just do cardio, you need to lift weights, you need to cross train," she adds.


Also, remember to plan your meals around protein. If you have a snack without protein, you won't feel full for very long. "It's not going to give you any sustainable energy," says Pachella. Instead of just having a piece of fruit, try adding nuts, yogurt or another form of protein as well. These simple additions will help you stay full, keeping hunger at bay.


It's okay to have your favorite foods, too, though. Just enjoy them in moderation. "Leave a little bit of room to have some fun," says Pachella. Allow 200-250 calories per day to enjoy what you like, whether it's pizza, chocolate or some ice cream. This leaves wiggle room for your favorite treats, but doesn't spoil your diet either.


Even if you're still struggling, don't give up. Support is key when it comes to a weight loss program. American Baby Magazine is offering free tips, tricks and other helpful hints about nutrition and losing baby weight online. Anyone can visit the site and post questions or problems that they're having. "Support is very helpful, and more importantly, accountability," says Pachella. To check out American Baby's weight loss page, visit

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