Dearest:  Howard Shapiro, M.D. has had a successful holistic weight loss practice in 
Manhattan for more than 20 years. He is author of the NY Times bestseller,
"Dr. Shapiro's Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss"
and also:
"Dr. Shapiro's Picture Perfect Weight Loss 30 Day Plan"
"Dr. Shapiro's Picture Perfect Weight Loss Weight Loss Cookbook"
"Dr. Shapiro's Picture Perfect Weight Loss Shopper's Guide:
     Supermarket Choices for Permanent Weight Loss"
and Mini Books: "Dr. Shapiro's Picture Perfect Weight Loss
and Dr. Shapiro's Picture Perfect Weight Loss Dessert and Snacks".  

Dr. Shapiro proves that great eating and weight loss can go hand in hand. Losing weight is 
all about calories. Whether you're eating out for pleasure or business, enjoying a snack 
or even a chocolate indulgence, his proven program of "Food Awareness Training" will show 
you how it can all be done-without gaining weight. 

So stop dieting, depriving yourself, and feeling guilty. Whether you want to lose 100 
pounds or simply to maintain your ideal weight, Dr. Shapiro's program will help you enjoy 
a healthy and happy balance in your life. Featured in the New York Times, New York Daily 
News, Vogue, Self, Ladies Home Journal and having appeared on numerous TV and radio shows, 
he has helped hundreds of clients successfully lose weight.

In 1998, he created a weight-loss program for the New York City Police Department. The 
program was so successful that he was asked to develop a 10 week program for the New York 
City Fire Department in which the participants lost between 22 - 45 pounds. This program 
continues to be featured on Good Morning America and The View. 

Dr. Shapiro, it's a pleasure to welcome you to Power Surge. 


Howard Shapiro, M.D.:  It's my pleasure to be here. I look forward to the chat. 


Dearest:  In your book, you say there is only one safe, effective, foolproof way to get 
yourself down to a lower weight and keep off the extra pounds... to eat a healthy, reduced-
calorie diet and get enough exercise. You also say that the good news is that eating fewer 
calories does not necessarily mean eating less food nor feeling deprived." Don't you think 
a big problem people have with "dieting" is thinking they have to starve in order to lose 
weight? 


Howard Shapiro, M.D.:  Yes, that's exactly right 

People think that they have have to eat less food and give up their favorite food. With 
this plan, you can eat as much or more food than you're presently eating if you choose 
low-calorie foods that you like. 

For example, you could have bagel with cream cheese for 700 calories  or for the same 700 
calories you could have 2 bowls of cereal plus 2 bananas and 2 slices of light toast with jam.
If you want the bagel, you can have it but you would be better off eating all the other 
food for the same 700 calories because you would be more full. 

If you chose to eat part of the other food, for example, one bowl of cereal, a banana and 
an English muffin, it's more food than the bagel and half the calories. 

So it's possible to eat a lot of food and keep your calories down. 

And this is what the NY Fire Department did, because they still ate all day long, but had 
better choices of food that they liked. 


Dearest:  Are you working with a specific daily calorie intake when you're talking about 
these foods? 


Howard Shapiro, M.D.:  No - calories count, but I don't want my patients to count calories 
because if you have given yourself 1,400 calories a day and it's 3:00 PM and you've 
already had 1,200 calories, what do you do next?  It's better to select low calorie foods 
that you like.  Therefore, you will be eating fewer calories than you did before, and it's 
not necessary to count every calorie. It will drive you crazy.  Each person, because of 
his or her weight, will have different calorie requirements. 


FejDoc:  Dr Shapiro, I want to shed off my extra 35 lbs and at the age of 46 1/2 years and 
with office work, it is not possible for me. Will you please help me? 


Howard Shapiro, M.D.:  The first thing you should do is keep a food diary for a week so 
you can see what you're eating and when. 

Then, you should keep foods around in your office from my "Anytime List" which are 
foods that you can keep around and eat anytime you're hungry 

They're lower calorie foods that if you eat won't put weight on. For example: It could be 
fresh or dried fruit, hard candies, Tootsie Pops, low-calorie popsicles, soups.  These 
will help you get through the day. 

The other thing that you should do is eat more fish and chicken and less red meat. Fill up 
on a lot of vegetables and soups at mealtime. 

Try to eat a variety of food and not deprive yourself.  Remember that nothing is 
forbidden.  Everything is a matter of choice.  You can have bread if you want. 

I repeat, nothing is forbidden! It's all about choices.  Use a lot of condiments and 
seasonings so things are interesting and not bland. 


Dearest:  So, your program is all about choices and basically about calories? 


Howard Shapiro, M.D.:  Yes, have a variety of food and don't deprive yourself of anything. 


FejDoc:  But here in Pakistan we use oil for cooking and if we use fish that is also 
fried.  Then calories go up by these methods. 


Howard Shapiro, M.D.:  FejDoc: If you are not broiling fish, you can sauté it and use 
only a little oil, less oil than you would use for frying it. 


LiveOakGal:  You make this sound easy. I've been fighting a weight problem since age 14, 
does your book go into greater detail? 


Howard Shapiro, M.D.:  It is easy. The book is full of pictures of food comparisons 
because seeing a picture and remembering it is easy. 

There is a lot of information in all of the books, which are user friendly.  The first book, 
Dr. Shapiro's Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss, 
shows the principles of weight loss. 

Dr. Shapiro's Picture Perfect Weight Loss Shopper's Guide helps you navigate the 
supermarket and not be swayed by the displays and music. 

Dr. Shapiro's Picture Perfect Weight Loss 30 Day Plan lays out how to do this week by 
week for 30 days and you lose a  significant amount of weight. My patients tell me that on 
the fourth week of the program, "Dr. Shapiro, I don't feel like I'm dieting, but I'm 
losing a lot of weight. 

The most recent is the Picture Perfect Cookbook with about 150 recipes, all laid out with 
pictures.  Also, that has food comparisons.  Some of the recipes are marked with icons for 
recipes that are easy, quick, or can be done with children. 


Moreen:  How does eating those carbs (bagel/cereal) effect the diet? What about if you're 
on HRT which slows metabolism. That is my problem with diets.  Weight loss goes soooo 
slowly.


Dearest: Let's remember that as we get older, and we especially notice this during
peri and postmenopause, metabolism slows down whether you're using HRT or not.


Howard Shapiro, M.D.:  I'm not telling you to eat carbs - you have choices. Nothing is 
forbidden.  The choice of foods is up to you, the goal is to keep the calories down and 
eat until you're satisfied.  Even thought it's more difficult as you get older and your 
metabolism slows down, it's still possible to lose weight.  It's just not as easy. 


Dearest:  Soy has become more and more popular. There are more soy products available than 
ever before. I notice you feature many soy products in your program. Why do you choose soy 
burgers, for example, over lean beef or turkey burgers?


Howard Shapiro, M.D.:  Soy burgers are lower in calories, have many health benefits and 
soy is far superior to turkey or beef.  Manufacturers are improving many soy products in 
taste and consistency.  We will see much more of these soy products in the future.  Meat 
and chicken have risk factors with them, too.  


Jules:  Your book pictures latte vs ice coffee.  Is the milk, even skim not a good choice? 
And you say anything is ok and nothing is off limits. If I need to lose 100 pounds, is it 
really okay for me to eat anything I want to? I love banana splits, you are saying I can 
choose to have one whenever I want, if I choose to do so? But calorically, that would be 
all I could eat in one day? 


Howard Shapiro, M.D.:  Jules, nothing is forbidden, not to say that everything is ok all 
the time.  And not in whatever quantity all the time.  Obviously, you should have lower 
calorie foods that you like most of the time.  Eat until you're satisfied, not stuffed. 


Jules:  How do we know how much is too much?  If it not forbidden, I think I can have it 
when I want, to be satisfied. 


Howard Shapiro, M.D.:  If you wish to have a higher calorie food like a pizza or latte, 
it's not forbidden, although you cannot live on banana splits alone. 


Dearest:  So, let's say you have a day when you have eggs and a cup of tea for breakfast, 
a salmon salad for lunch and have a mad desire for a luscious dessert, such as a small 
banana split in the evening, in lieu of dinner, can we do do that on your program?  


Howard Shapiro, M.D.:  Yes. 


Jules:  And you are saying that is ok to forgo dinner and have the banana split? 


Howard Shapiro, M.D.:  Yes, if that's what you want to do, it's ok every now and then.  
It's not the healthiest choice, though. 


Salaskie:  Any comment on the low carb approach or choosing foods low on the glycemic 
index? 


Howard Shapiro, M.D.:  Yes. you can lose weight using low carb; however, it's difficult
to sustain this kind of diet for a long time.  For example, it may sound good to eat 
steak and cheese and fat foods but to give up carbs for a long period is very difficult.  
Carbs are fruit, breads, pasta, cereals, potatoes and rice.  Those would be gone forever.

Glycemic Index - If you can stick to foods that are absorbed more slowly comfortably, it's 
ok, except I try to make eating less scientific and more relaxed.  There are so many 
different theories that we get confused and it feels unnatural and not comfortable. 


FejDoc:  What abut BMR?  My BMR has reduced a lot as repeatedly I've lost weight but again 
gained double than before.  I think at this age with menopause and with low BMR losing 
weight with eating low calorie alone will not be beneficial.  What do you think? 


Howard Shapiro, M.D.:  I think that in addition to eating low calorie, you will have to 
exercise more than you have in the past and that will increase your BMR. 


Moreen:  What exercises do you suggest for aiding in those with slow metabolisms getting 
the weight off. What is BMR?  


Dearest:  BMR = basal metabolic rate. 


Howard Shapiro, M.D.:  I think any exercise that you would do for a long time. Walking is 
a great exercise, better than doing something for a short time and quitting.  Working 
around the house, walking, cleaning the car. Lifestyle exercises are better than regular 
exercises. 

BMR is basal metabolic rate. It's the number of calories that you burn off in 24 hours if 
you're completely resting, relaxing in bed. 


Moreen:  Can the diet be adjusted to aid in more rapid weight loss due to the slow 
metabolism? 


Dearest:  Dr. Shapiro, many people struggle their whole lives with weight issues and find 
it hard to get motivated to even begin a weight-loss program or to begin again after 
having lost and gained their weight back. Can you offer some wisdom you've garnered while 
helping people struggling with weight loss and eating disorders? 


Howard Shapiro, M.D.:  I think that the first thing you want to do in starting a diet is 
to decide *why*. That answer will help sustain you when you're getting ready to quit. 
Reasons for wanting to lose weight include improved health, better energy, better self-
esteem and the idea is to recognize the motivating reason and to keep it. The first week 
of a diet, the motivation is pretty strong. You want to be able to remember that motivation 
in the third week. 


Dearest:  Do you get into the psychodyamics of eating disorders, such as compulsive 
eating. If so, do you have any tips for people who have issues with compulsive eating? 


Howard Shapiro, M.D.:  In my practice we have a psychologist, dietician, exercise people. 
We eat because of emotional reasons like stress, loneliness and boredom.  We don't eat 
just because of hunger, but because of all these reasons.  You need to be aware of the 
triggers, so you can address the feelings properly.    


Dearest:  So, how is it "comfort food" when the end result is never really comfortable?  


Howard Shapiro, M.D.:  If you think about it, we're an obese population - there isn't much 
activity, more stress, more fast food. Comfort food is food that we can relate to for 
different reasons - it can remind you of a safe and secure time, of your childhood. 

After 9/11 the first couple weeks we were so upset most of us couldn't eat.  As that 
uncertainty continued, the majority of us turned to comfort foods to feel secure, to 
return to our childhood.  Meatloaf, macaroni and cheese - we relate the feeling of 
comfort, but we don't relate to how we will feel afterwards. You can choose these foods, 
though. 


Marlo:  In terms of cholesterol which is better, shrimp or steak?  I also have low to 
normal pressure --  95/65 to 120/80. Is this dangerous during menopause? It's not high, but 
sometimes I get dizzy.


Howard Shapiro, M.D.:  Shrimp is definitely better and it's good cholesterol. Steak is 
saturated fat and will elevate cholesterol. 

About the blood pressure, 120/80 is normal. Don't try to increase the blood pressure - you 
can increase your risk of stroke. 

You can get dizzy if you change your positions quickly, you can get a temporary drop in 
blood pressure. If you're aware of the problem, just hesitate after you change positions. 


Marlo:  Thanks Dr. Shapiro. I saw you on The View. Everything made sense. I'm going to buy 
your  your book. 


Howard Shapiro, M.D.:  Thank you.


Moreen:  With patients you see that are going through menopause, do you vary the program to 
aid in faster weight loss?


Howard Shapiro, M.D.:  All of my programs are individualized depending on the person, age, 
lifestyle and activities.  


Dearest:  Can you share with us some more about the program you put the NYC Police and 
Fire Departments on?  


Howard Shapiro, M.D.:  Sure.  The idea was that the fireman were locked in the firehouse 
for 24 hour shifts and would eat all day long. The goal was to show them that they could 
eat all day long by eating lower calorie foods that they like instead of bagels, we 
suggested Kaiser rolls, instead of cake we suggested pretzels, fresh fruits, fat free 
frozen yogurt instead of ice cream.  Instead of a steak dinner, we showed them that 
they could have pasta with shrimp.  We gave them a variety of foods that they liked 
which they could eat throughout the day and save calories from what they were previously 
doing. 


Dearest:  I love The Food Quiz: Testing Your Calorie IQ in your book. I can see where the 
"visual" pictures and comparisons can be very effective, But in all honesty, where you 
show one fat-free, sugar-free muffin equaling 720 calories while a plate loaded with 
luscious fruit equals the same, why do you think more people are likely to select the 
muffin over the fruit? 


Howard Shapiro, M.D.:  Because the muffin has fat, fat satiates us and and is more 
appealing for it's taste. Fruit is healthy, has more fiber, tastes sweet and is the choice 
of many people.  The other thing is we're used to what our parents gave us. Some kids get 
fed lots of fruit and vegetables and that's what they crave others eat a lot of fast food 
and that's what they get used to. 


Moreen:  Will your book provide information for each individual's needs?


Howard Shapiro, M.D.:  We cover different types of people such as businessmen and women, 
stay-at-home moms, office workers and those who eat on the run like students and 
policemen. We address all of the issues so no one would have an excuse not to follow the 
plan.  Each person's lifestyle is addressed in the book. 


Moreen:  I mean like the menopausal woman. 


Howard Shapiro, M.D.:  In Dr. Shapiro's Picture Perfect Weight Loss 30 Day Plan, menopause 
is addressed. 


Marlo:  My husband would like to know: Is calamari good cholesterol or bad? He eats quite 
a bit of it.


Howard Shapiro, M.D.:  Calmari - grilled is good, fried is bad.
 
 
Sun:  Do you have any advice for diabetics who are interested in following your plan? 


Howard Shapiro, M.D.:  All the books address the diabetic issue.


Dearest:  Excellent information, Dr. Shapiro. What would you like to say in closing to 
those who want to maintain their weight or lose - basic thoughts?


Howard Shapiro, M.D.:  In addition to buying my books - enjoy food, don't go on a program 
where you feel deprived, eat a variety of food, at any time of day. These books will show 
you how. A picture is worth a thousand words :)


Dearest:  Dr. Shapiro, thank you for a very informative chat about weight loss and eating 
healthfully. I highly recommend the book, "Dr. Shapiro's Picture Perfect Weight Loss:
The Visual Program for Permanent Weight Loss". 

Not only is it full of excellent information, but it's beautifully illustrated. Also, get 
your copies of Dr. Shapiro's other excellent books, "Dr. Shapiro's Picture Perfect Weight
Loss Shopper's Guide: Supermarket Choices for Permanent Weight Loss" and 
"Dr. Shapiro's Picture Perfect Weight Loss 30 Day Plan" and the newest 
"Dr. Shapiro's Picture Perfect Weight Loss Cookbook". 

I also recommend visiting www.drhowardshapiro.com and checking out the flash movie
and demo showing the way the Food Awareness Program works.  


Howard Shapiro, M.D.: Thank you very much for having me. I enjoyed it! Let's do it 
again sometime! 
 

                               

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Power Surge
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